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Categories of Core Exercises

This is an excerpt from Developing the Core-2nd Edition by NSCA -National Strength & Conditioning Association.

To simplify the process of categorizing different core exercises, break exercises into two main groups: isolation and compound. As explained, core training involves spine movement in different directions, as well as different types of muscle actions (isometric, eccentric, and concentric). It is possible for each of these to be trained in isolation or in compound scenarios.

Isolation

Isolation movements are those where the core muscle involvement produces movement of the spine and may include movement of an adjacent joint such as the hips or shoulders. A crunch is an example of an isolation exercise, with movement from the spine and no movement from the adjacent limbs. A hanging leg raise is an example of an isolation core exercise with movement from the hips.

Isolation movements are not necessarily easier than compound movements in terms of relative effort, degree of muscle contraction, or velocity of movement required, nor are they limited by variety. Isolation movements can be performed from the floor or with standing, hanging, or various positions or orientations of each. A hollow body hold, that begins with the person lying on the back, actively engages the abdominal muscles to push the low back toward the floor while the person extends the arms and legs away from the torso to make a bow shape. This can be used as an isometric exercise, a rocking exercise, a leg flutter, or a modified crunch. However, because the volume of muscle being used is typically less than in a compound movement, the loading used is often much lower.

Each isolation exercise can be varied with a focus on the isometric, eccentric, or concentric elements of muscle actions, as with any other exercise. These variations allow an isolation exercise to be tailored to the goals of the individual while also allowing a template movement or position to build more compound movements for future training.

Compound

In a compound core movement, core activation produces limb movement against resistance or into the ground or where fixed limbs move the torso through space. The compound movements also include upper body and lower body movement or force generation. An example of a compound movement where the limbs move against resistance is a mountain climber. An example of a compound movement where fixed limbs move the torso through space would be a cable torso rotation.

Compound movements have larger muscle mass activation and (possibly) greater skill development requirements than isolation exercises but can work with existing gross motor patterns like walking, throwing, or lifting to accelerate skill acquisition. Because of the larger muscle mass involved, they can typically allow a higher force production or resistance and can also produce a greater metabolic and cardiovascular strain, meaning workloads can be higher but may take longer to recover sufficiently between sets or training sessions.

Many traditional resistance training exercises, such as barbell squats, cleans, deadlifts, and presses, have larger core muscle involvement and could be considered compound core exercises. In this chapter they are not included in the program outlines, but if they are to be used simultaneously with other core training exercises, the stress of these movements on core muscles is worth understanding while designing a training program.

Compound exercises can be further broken into unilateral and bilateral movements. Unilateral movements tend to involve a greater emphasis on balance, stabilization, motor control, or movement precision, whereas bilateral movements allow for greater force development, higher velocities, and a greater requirement for core bracing to develop intra-abdominal pressure.

Unilateral

A unilateral exercise can include movement by one leg, using one arm, or a movement that involves one arm and one leg. An arm-leg movement can be either ipsilateral, where movement occurs on the same side of the body for both limbs, or contralateral, where movement occurs on opposing sides of the body.

An example of a unilateral exercise is a single leg deadlift with either a barbell or dumbbell or a single-arm chest press. In both examples, the amount of loading that can be used is less than with the bilateral equivalent exercises, but the challenge to the core and assisting muscles differs, as does the rotational requirement of the core muscles, due to the unbalanced loading and stabilization requirements. While the loading for these exercises may be less, the relative difficulty and work requirements can still be very high, making them challenging and beneficial exercises for core training.

When programming unilateral exercises, it is important to note that an individual will do two sets for every assigned set (i.e., one set per side). This doubled volume increases the time to complete the workout and contributes to greater fatigue, so a high number of unilateral exercises takes a longer time to complete within a given training session.

Bilateral

A bilateral exercise involves movement of both legs or both arms (or all four limbs) simultaneously while connecting to the ground or moving a weight. An example of this is a medicine ball underhand throw.

Bilateral core exercises can also be performed with a rotational component, meaning they are repeated on both sides of the body. An example of this would be a wood chop or rotational chop exercise. For each example given, the stabilization requirements are less than they would be with an equivalent unilateral movement, which means a greater range of motion, velocity, load, or volume could be used before fatigue than with the unilateral movements. They are also an easier starting point because of the reduced stabilization requirements, which makes them a better option for beginners or individuals with limited strength or motor control.

Both unilateral and bilateral compound movements should be included in any core training program. The exact movements and balance of each will be determined by the individual, the stage of training, and the specific goals.

More Excerpts From Developing the Core 2nd Edition

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