Elite Physique The New Science of Building a Better Body

114 Elite Physique
Core Exercises
PLANKS
The purpose of core training is threefold. First, it increases the strength of muscles
that surround the hips, pelvis, and spine. Weakness in any of those muscles
impairs athletic performance because the transfer of power throughout your core
is lost via energy leaks. Second, it protects your spinal discs from injury. Sufficient
strength and endurance of the muscles that attach to the spine and pelvis
are necessary to resist abrupt movements that can herniate a disc (McGill 2015).
Third, a well-developed midsection will look more visually impressive once you
achieve a low body fat percentage.
It might surprise you how much abdominal activation you can get from exercises
not categorized as core training. For example, muscle activation during a
pull-up is actually highest within the rectus abdominis (Hewit, Jaffe, and Crowder
2018). Other exercises such as a goblet squat and deadlift require high levels of
muscle activation within your core to stabilize your spine. If you’ve ever pulled
a heavy deadlift, or performed 20 goblet squats with a challenging load, you
already know that’s true. No EMG data required.
So why target your core at all? To protect your spine and improve full-body
performance. Even though many exercises such as a front squat or back extension
will challenge your midsection, muscle activation from those exercises is not as
high as it is with direct core training (Bautista et al. 2020). Now let’s get to the
exercises that will build all the core strength you’ll ever need, and spare your
spine in the process.
PLANK VARIATIONS
The plank has been a popular pose in yoga and Pilates, but it wasn’t until Stuart
McGill published research on its benefits that the strength and conditioning world
started to take notice. In general, plank variations are best held for an extended
period of time. Endurance strength of the core muscles helps minimize the risk of
back pain in a large population of athletes and nonathletes alike (McGill 2015).
However, since very few people enjoy holding a plank for 60 or 90 seconds, and
since excessive endurance work might be detrimental to an explosive athlete,
more challenging versions are outlined.
MUSCLES WORKED:
rectus abdominis
transversus abdominis
internal oblique
psoas
iliacus
rectus femoris
serratus anterior
latissimus dorsi