Core Training

Types of Core Training

I will keep this brief for those accessing this page to support your EverFit app and Online Personal Training.

Core training can be complex and broken down into categories based on the intended outcome of the exercise, the complexity of the movement and the movement patterns being performed.

Exercises can also be more biased towards muscular strength, endurance, or hypertrophy. Although these outcomes are also influenced by the repetitions and loads used, some exercises will always be biased towards endurance as they are performed with body weight or minimal loads.

Exercises can be described as those which focus on anti-motion or having motion. Anti-motion is biased towards stability, whilst motion is biased towards strengthening.

However, this is a simplified way of describing the exercises for the purpose of this article and the chart below.

As well as understanding the intent of the exercise to help you get the most out of core training and remain safe, understanding breathing and core function are essential to both stay safe and to retrain poor mechanics that may be maintaining or predisposing to low back pain.

Click the page links below for further information specific to:

Exercise Focus / IntentSpinal Position and Motion
Anterior Stability: Planks, Hollow Hold, Hollow Rock, Dead Bugs, Leg Lower variationsAnti-Flexion: Neutral spine or slightly flexed, with the ribs and pelvis slightly pulled towards each other, reducing the natural extension of the lumbar spine.
Anterior Strength: Sit Up, Ab Crunch, Reverse Crunch, Double Crunch, Hanging Leg Raises, Toes to BarFlexion: Created by moving the ribs towards the pelvis if the pelvis is fixed or the pelvis towards the ribs if the rib cage is fixed, or both simultaneously.
Lateral Stability: Side PlankAnti-Lateral Flexion: Neutral spine.
Lateral Strength: Side Crunch, Dumbbell Side BendsLateral Flexion: Created by moving the ribs towards the pelvis laterally if the pelvis is fixed or the pelvis towards the ribs laterally if the rib cage is fixed.
Rotation Stability: Bird Dogs, Single Leg Plank variations, Pallof PressAnti-Rotation: The spine is held in a neutral position; the intent is to eliminate any spinal motion that instability from external forces of body position tries to induce.
Rotation StrengthFloor-based: Russian Twist, Oblique Crunch

Rotation StrengthFunctional Movements: Wood Chop variations, Landmine Rotations, Crawl Patterns, Lateral Ball Toss.

Rotation: Floor-based exercises usually focus on moderate amounts of lumbar and thoracic spine rotation, rotating the rib cage if the hips are fixed or rotating the hips if the rib cage is fixed. Whilst simultaneously controlling undesirable amounts of lumber spine flexion or extension.

However, some exercises integrate spinal flexion and rotation, such as an oblique crunch.

Rotation: Functions movements (standing) focus predominantly on maintaining a neutral spine to transfer force from the floor to the hands safely and efficiently. At the end ranges of motion, there may be moderate amounts of spinal rotation from the lumbar and thoracic spine.

It’s essential to be aware that large degrees of lumbar spine flexion with rotation is associated with increased risks of lumbar disc injuries. And large degrees of lumbar spine extension with rotation is related to lumbar spine joint irritation and injuries.