The Core Trilogy Volume Two: The "Fantastic Four."

This is the second article in my series on core training. The first article detailed what constitutes the core (see above) and the reasons why core training should be a priority. The previous article has a more elaborate explanation, but the two main reasons are that core training facilitates everyday movement and helps prevent injuries.

Where should the complete core training novice start? In this article I'll highlight four exercises that are the foundations of any core training regimen. I call them the "Fantastic Four." They are (in no order of importance) the plank, the bird-dog, the bridge, and the superman.

Before we start, my usual disclaimer: please be cautious when performing these exercises. If you have any pre-existing injuries, please consult a licensed professional before attempting. Be careful operating under the "no pain ... no gain" mantra. The people that carelessly follow that mantra often end up with too much of the former and not enough of the latter.

Let's take the plank first.

Primary muscles targeted: the ab complex.

Secondary muscles targeted: glutes, hip flexors, shoulders (for extended efforts)

The name portends how arduous this exercise can be. Think about "walking the plank," for example. There are endless varieties of ab exercises — but none target them so exquisitely or exclusively like this basic exercise.

Start with your elbows on the ground (shoulder length apart) and knees off the ground. Feet should be roughly shoulder length apart. Tighten your glutes (very important!) and abs. Make sure your back is level and not sagging. Try for ten seconds initially. Then increase it for another ten seconds. One minute is fantastic. Two minutes is great. Anything beyond that is exceptional. Aim for 2X per day.

(*The world record for planks is by Daniel Scali of Australia who held it for 9 hours 30 minutes and one second. That's ample time to finally read "Remembrance of Things Past.")

The Bird-Dog.

Primary muscles targeted: glutes, hamstrings.

Secondary Muscles Targeted: abs, hip flexors.

The "Bird Dog" (named after the stance hunting dogs use to point out birds) is another great foundational exercise. It targets the lower back, abs, glutes, and hamstrings. Begin with both hands and knees on the ground. Now raise your opposite leg and opposite arm out. Try to remain level. Arms and legs straight. (A mirror would be helpful if available.) As with the plank, it's important to contract your glutes and abs.

Try for thirty seconds on each side , and work your way up to one minute each side. Aim for 2-3X per day.

The Bridge.

Primary muscles targeted: hamstrings, glutes.

Secondary muscles targeted: abs, lower back, adductors, hip flexors.

This is my favorite posterior chain exercise. Most people focus on their anterior muscle groups (with the exception of the glutes) because they're the ones immediately visible in the mirror. But that emphasis leads to muscle imbalances and injuries. The bridge is your secret weapon against anterior muscle dominance.

For this exercise, lie flat on the ground, and bend your knees at 90 degrees, with your feet on the ground. Firmly plant your feet. Try to keep your knees aligned and slightly squeeze them. This also gets the adductors (the muscle group inside your thighs) involved. Next, lift your butt off the ground and hold, while tightening your abs. You will immediately feel your hamstrings and glutes activate. Make sure not to let your butt drop and avoid arching your back too much.

Aim for twenty seconds, and then increase by increments of twenty seconds. One minute holds 2-3x per day is a great goal.

The Superman.

Primary muscles targeted: Pretty much everything. But, you'll really feel it in your shoulders, upper back, glutes, lats, and abs.

This exercise is really effective for people who work in an office environment, and have tight shoulder/upper back muscles. It's actually quite difficult for many people to extend their arms out straight, regardless of their overall fitness level. Ironically, this exercise is more like "kryptonite" for many people.

To do this exercise, lie flat on the ground, and then bring both feet and knees off the ground, keeping them straight. Raise your arms as high above your head as they can go without being too painful. For most people, that won't be very high. Keep your arms straight, and don't bend your elbows. The trick to this exercise is to tighten your butt and abs. They provide the fulcrum that allows you to stabilize yourself. Try holding for twenty seconds. Work your way up to a minute and then increase to two minutes. Three minutes is outstanding. As with other exercises, aim for 2-3X per day.

These four exercises will give you a solid foundation. Once you've got these exercises dialed in, you can progress to more difficult exercises, which will be the next article, and the last installment in my "core training trilogy."

Joshua Brandt is an Oakland based personal trainer. He can be reached at joshua@joshuabrandtpt.com or (415) 412-7339. 

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