There’s no doubt you need a strong, stable core to maximize the benefits you get from other exercises. You also need core strength and stability for functional fitness. But what are those all-important core muscles?
Your core includes the muscles that make up your lumbar spine, abdominal wall muscles, back extensors, quadratus lumborum, and other multi-joint muscles like latissimus dorsi and psoas. A strong core plays a key role in hip mobility, strength, and power generation while weak core muscles can lead to fatigue, less endurance, poor posture, back pain, and injuries.
So, now that you know you need to work them, you might wonder how often it’s advisable to target your core. Some people do some form of core training every day, but is that smart? When it comes to working on your core for athletic performance, there’s no one-size-fits-all answer. If you’re doing exercises, like planks, where you’re not working with heavy weights, you can theoretically do them every day.
But if you’re doing a variety of core exercises, to make gains and you want to avoid overtraining, the consensus is to hit your core two to three times a week after your workouts. This allows for proper recovery while still reaping the benefits of a strong and more core. Remember, consistency is key!
Why Daily Core Training Isn’t Necessary
You might think the more often, the better for core strength, but there are downsides to this approach. Not only will doing more not lead to greater gains, training your core every day can fatigue you and make it more challenging when you tackle heavy squats, cleans, or competition lifts. So, find the right training frequency that works for you and doesn’t hinder your performance in other exercises. Hint: No more than every other day.
When deciding how often to train your core, two crucial factors come into play: your training history and current workout volume. Take a moment to evaluate these aspects to figure out how much core training you can handle in a week without feeling drained or compromising your other fitness goals.
While it’s technically possible to work your core daily with planks, it’s wiser to focus on a well-rounded routine. Compound exercises like squats and deadlifts engage your abs while targeting other muscle groups. Don’t underestimate the importance of a strong core but be sure to balance your training regimen to avoid overloading your muscles. Remember, you’re working your core muscles when you do other compound exercises.
By incorporating smart and strategic core training into your routine, you’ll be well on your way to achieving optimal athletic performance and overall fitness.
Try Unilateral Exercises
When it comes to enhancing core stability, unilateral exercises offer a range of benefits These exercises require you to engage your core muscles to stabilize your midline and maintain balance, providing a valuable opportunity to improve core stability.
One of the advantages of unilateral exercises is that they engage the core in an imbalanced state, which can lead to more balanced strength overall. By challenging your core to work harder and maintain stability and balance, these exercises promote improved core strength and stability.
Along with strength, unilateral exercises also build core endurance, as they require your core muscles to maintain a stable position over time. This endurance is crucial for activities that demand prolonged core engagement, such as holding a stable posture or maintaining balance during dynamic movements.
Furthermore, unilateral exercises promote core stiffness, which refers to the ability of the core muscles to resist movement and maintain stability. By challenging the core to resist forces from different angles and directions, these exercises enhance core stiffness, further bolstering core stability. Some examples of unilateral exercises include:
- Single-arm farmer’s carry
- Side plank with adductor lift
- Single-leg deadlift
- Single-leg hip extension hamstring curl
- Single-leg hip thrust
- Turkish get-up
Unilateral exercises are also excellent for evening out imbalances, preventing injury, and promoting symmetrical muscle development.
How Long Should a Core Workout Be?
Figuring out the ideal duration for your core training session can be a bit of a puzzle. Should you work your core for 30 minutes straight or is a few minutes enough? While there isn’t a definitive answer, several factors and guidelines can help you find the right fit. Let’s shed some light on the matter.
When it comes to core endurance exercises, perform them for a total of 3 minutes or more at a time, with a work-rest ratio of lower intensity. This means you should go for longer bouts of exercise with brief recovery periods to keep your core muscles engaged and firing. One study found that 8 weeks of core training improved static balance, core endurance, and running economy in college athletes.
For direct core and ab training, incorporate core training into your routine 2-4 times a week. This will allow sufficient time for recovery while still reaping the rewards of a strong and stable core. Don’t be afraid to mix it up and include a variety of core exercises to keep things interesting and challenge different muscle groups.
Save these exercises for the end of your workout to avoid any negative impact on your major lifts. After all, you don’t want your core fatigue to interfere with your heavy-lifting goals. Plus, as mentioned, you’re working your core when you do other strength exercises, like deadlifts and squats.
Conclusion
To sum it up, the sweet spot for core training is two to three times a week within a balanced fitness routine. Of course, take your training history, current workload, and other goals into account. And don’t forget, compound exercises can also give your abs a good workout while you’re at it.
So, it’s time to get your core game on! Remember, consistency, balance, and listening to your body are the keys to unlocking a strong and powerful core. Stay motivated, stay dedicated, and let those abs shine and steal the show. But don’t feel obligated to do a focused core workout every day. Several times per week is enough to get the benefits. Ensure you’re doing a variety of compound exercises, like squats and deadlifts, that also target your core muscles too.
References:
“Core exercises: Why you should strengthen your core muscles.” 22 Sept. 2022, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751.
Core Training: Evidence Translating to Better Performance an… : Strength & Conditioning Journal. (2023). Retrieved 1 July 2023, from https://journals.lww.com/nsca-scj/Fulltext/2010/06000/Core_Training__Evidence_Translating_to_Better.4.aspx
Hung KC, Chung HW, Yu CC, Lai HC, Sun FH. Effects of 8-week core training on core endurance and running economy. PLoS One. 2019 Mar 8;14(3):e0213158. doi: 10.1371/journal.pone.0213158. PMID: 30849105; PMCID: PMC6407754.
Huxel Bliven KC, Anderson BE. Core stability training for injury prevention. Sports Health. 2013 Nov;5(6):514-22. doi: 10.1177/1941738113481200. PMID: 24427426; PMCID: PMC3806175.
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