3 Levels of Core Training You Need to Know

Stacey Quick

Have you ever seen a skyscraper that was built from the outside in?  It’s amazing!  The construction crew are directed by their supervisor to mix things up a little by starting work on the outside and gradually work their way inward until the skyscraper is finished...
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Although this is extremely   silly    and you don’t need to be an architect to understand that any building needs a foundation or an inner structure before work on the exterior can be begun, people still seem to think that their bodies are different.   They’re not.

In this article, we’re going to express the   importance of a strong core  in not only the fitness realm, but in everyday life too.

Eighty percent of adults will experience low back pain (or LBP) at some point in their lives.(1)  As astonishing as this percentage may sound, it is actually quite believable when a look is taken into the sedentary lifestyles of the majority of the population today.  After all, sitting is the new smoking.

As unbearable as LBP may be, it can be greatly reduced and even prevented completely simply by having a strong core.  Unfortunately, a strong core can’t be bought from the internet.  Like the foundation of a skyscraper, it must be built.

But don’t worry! We’re going to give you all you need to build that strong core, it is then up to you to put in the labour.

There are three levels to core training:

• core stabilization
• core strength
• core power

It is advisable for those with a weak core to begin at the stabilization level of core training.  After four weeks, either increase the intensity of your training, or move up to the next level.
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Below you’ll find a sample workout for each level of core training.  Perform these workouts three times per week, gradually increasing the repetitions/weight for the solid core you need.     Be sure to rest for 60 seconds between sets!

Core Stabilization Workout
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Two-leg floor bridge -- 4 sets of 12 – 20 repetitions 

​Floor prone cobra -- 4 sets of 12 – 20 repetitions

​Plank – 4 sets of 20 – 60 seconds

Core Strength Workout

Ball crunch -- 3 sets of 8 – 12 repetitions 

​Reverse crunch -- 3 sets of 8 – 12 repetitions

​Cable rotation -- 3 sets of 8 – 12 repetitions

Core Power Workout
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Rotation chest pass -- 3 sets of 8 – 12 repetitions 

​Soccer throw -- 3 sets of 8 – 12 repetitions

We’ve given you the tools, now it’s time for you to go and build your skyscraper!
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(1)   http://www.ninds.nih.gov/disorders/backpain/detail_backpain.ht