June 02, 2018

Many conventional training programs leave core training until the end of the workout. Instead, many of us will benefit from activating our core during the warm up. Especially if you have a weak core. keep reading to discover why you should be activating your core prior to training and how it can be done.

What exactly is the core?

This answer may surprise you. Your core is not simply made up of your rectus abdominals, that is, the defining feature of that (one day) chiselled six pack. Instead, your core encompasses a number of muscles that work together to move, support and stabilise the spine.

Put simply, your core comprises musculature starting from the bottom of your rib cage up to your mid-thigh.

Why it is important to activate the core before training?

As stated above, the core is responsible for stabilising the spine. This makes core activation during exercise integral to maintain correct exercise positioning and prevent subsequent injury. One cannot expect to squat, lunge, deadlift or even overhead press correctly without having a strong core to stabilise the movement.

Thus, awakening the core before training using activation exercises helps to enhance the mind muscle connection between the brain and core, thereby heightening its engagement during exercise.

How to activate the core

Core activation should only take 2-3 minutes. Great core activation exercises include planks variations, hollow holds and dead bugs. For example, you could perform 3 sets of 30 plank arm taps, paired with 3 sets of 30 second hollow holds.

It is important to simply ‘wake the abs up’ and not completely fatigue them before exercise. If you would like further advice on how to activate our core before training, please get in touch. I’m always happy to help.

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