THE NO-EXCUSES BODYWEIGHT WORKOUT: PART 3 – The CORE

 

by Susanne Alberto, NSCA-CPT, TPI-CGFI/FP3

Last month, we featured the lower-body movements.

 

In case you missed it, the first article in this series featured lower-body movements and the second featured upper-body movements. However, many upper-body movements require some sort of device to help us resist gravity, such as a pull-up/chin-up bar or a pull-down cable/band. So, we included movements that also work the core, such as push-ups and planks, because the upper limbs are attached to the core.

WHAT IS THE CORE?

Many people think “the core” is synonymous with the abdominals (a.k.a. Abs). Still others think the abdominals are limited to the muscles named “abdominal” (Rectus and Transverse). Without going into a hardcore (no pun intended) anatomy lesson, the core (torso or trunk) is the section of the body from the neck to the groin, excluding the head and limbs.

According to The Classic 1860 Edition Gray’s Anatomy (2008 edition), the muscles of the trunk may be subdivided into four groups:

1. Muscles of the Back (five layers);
2. Muscles of the Abdomen –

* External Obliques  (largest and outermost of the three flat abdominal muscles),

* Internal Obliques (flat muscles lying below the External Obliques and above the Transverse Abdominus),

* Transverse Abdominus, a.k.a. TVA (flat muscle layer of the anterior and lateral abdominal wall),

* Rectus Abdominus (vertical paired muscle on each side of the anterior abdominal wall),

* Pyramidalis, (small, triangular muscle located anteriorly to the Rectus Abdominus),

* Quadratus Lumborum, a.k.a. QL (paired muscle of the left and right posterior abdominal wall);

3. Muscles of the Thorax – External Intercostals, Internal Intercostals, Infracostals, Triangularis Sterni or Transverse Thoracis;
4. Muscles of the Perineum – the space between the anus and scrotum in males, and the anus and vulva in females.

In the grand scheme of things, it’s important to have a general understanding of the complexity of the core and why it’s so critical to human function and movement. However, for the purpose of this article, we’re focusing on the muscles most identified with the core – the abdominals (all of them).

THE FUNCTION OF THE ABS

According to Gray’s Anatomy, “The abdominal muscles perform a three-fold action.” The VERY short version is:

1. they expel the fetus from the uterus, feces from the rectum, urine from the bladder, and stomach contents via vomiting;
2. they assist in breathing;
3. they mobilize and stabilize the trunk (and, therefore, the spine), and protect the spine and organs.

In order to completely work the core, choose exercises and their variations in all planes of human movement and resisting said movement, including:

* Prone (Face Down) – Planks, Bird Dogs, Supermans, Mountain Climbers;

* Sagittal (Front/Back) – Standing Bracing, Seated Knee Tucks/Extensions;

 

 

* Frontal (Lateral) – Side Bends, Side-lying Planks;

* Transverse (Horizontal) – Pallofs, Russian Twists (knees together!);

 

 

 

* Supine (Face Up) – Bridges, Crunches, Sit-ups, Leg Raises, Flutter Kicks, Scissors, Jackknifes/V-ups;

* Hybrids – Alternating Wide-stance Toe Touches, Bicycles, Burpees.

 

As with any health and fitness endeavor, get clearance from your appropriate medical professionals. If you need help designing a program, ensuring you have correct form, etc., always contact a Certified Fitness Professional.

Susanne is ready to give you a hand. Contact Susanne today!