CORE TRAINING HAS come a long way in the last few years but commercial gyms are still populated with ab cradles and weighted back extension machines aplenty and magazines are awash with “1,000 sit ups a day” challenges.
The reality is that the presence of a six-pack has very little correlation to how strong your core is or how well it functions, and while all the crunches in the world might leave you feeling the burn, they are relatively ineffective and can be hazardous to the health of your spine.
What is your core?
Despite many people’s associations with the word, your core consists of so much more than your rectus abdominis or six-pack muscles; it is a network of deep stabilisation and superficial movement muscles, your centre of gravity and from where all movement begins.
What does it do?
The muscles that make up your core have three important functions;
- to act as isometric and dynamic stabilisers for movement
- to transfer force from one extremity to another
- to initiate movement itself
Training your core as a prime mover alone (crunches, sit ups etc.) means that the deeper, stabilising muscles are getting neglected for the more superficial ones and you are missing out on developing the above functions. Essentially, the core should be trained to protect the spine and surrounding musculature from injury while performing static and dynamic movements. For example, if you need to be able to run, lift weights or even just pick your kid up without throwing your back out, you need the ability to effectively produce and transfer force, while maintaining stability in your spine.
How should you train it?
It could be argued that if you train closed-chain, compound movements in your workouts (squats, deadlifts etc.) you don’t need to directly work your core, but while these lifts are undoubtedly beneficial and effective in their own right, I believe that specific training to targets imbalances, weaknesses and alignment issues, has its place too.
If you want to be a functional and strong human being, please, throw out the ab cradles and start challenging your core in all three planes of motion. Add anti-extension, anti-rotation and anti-lateral flexion exercises to your workouts and your body will thank you for it!
Anti-what now?
- Anti-extension exercises: dead bugs, roll outs, plank variations
Focus: To maintain a neutral spine and actively resist extension at your lower back. Good for developing stability in your lumbar spine and pelvis.
- Anti-rotation exercises: pallof press, three point dumbbell row, single arm chest press
Focus: To actively resist unwanted movement (rotation) in the lumbar spine. Thoracic spine rotation is important for general mobility, but the lumbar spine functions primarily as a stabiliser, therefore needs more strength and stability and less movement.
- Anti-lateral flexion exercises: side plank, waiter’s carry, farmer’s walks
Focus: To actively resist later flexion or side bending at your lumber spine. Great for developing strength in your lateral core, specifically your internal and external obliques and quadratus lumbordum.
And for bonus points…
- Hip flexion with a neutral spine exercises: jack-knives, pikes, hanging knee raises
Focus: To maintain a neutral lumbar spine while simultaneously flexing at the hips. Learning how to flex at the hips without rounding or tucking under at the lower back carries over nicely to optimising your seated position at work and avoiding slumping into your chair for hours on end!
Next week’s article will cover these exercise techniques in detail and how to optimally implement them into your workout regimen. For now, choose one or two exercises to focus on; perform them as part of your warm up, with some myofascial release (here) and mobility work (here).
Remember that most of the tension in your core can be self-created, so use a lighter weight and give 100% of your attention to form.
Sarah Cremen is a personal trainer and physiotherapist based in David Lloyd Riverview in Dublin. For more health and fitness advice and tips, you can follow her on Facebook, Instagram or Twitter. Alternatively you can visit her website.
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Can’t say I’m surprised unfortunately. Thanks for everything ROG. True legend!
Ronan O’Gara, you make me proud to be Irish.
What ROG should do in his retirement is quickly checkout a price error in Viking Direct and get himself a spanking new TV for 6 Euro http://www.vikingdirect.ie/a/pb/Samsung-51-Series-4-3D-Plasma-TV/pr=QD2&id=6388218/
Keep it to Yur self. I bagged one today
Website is is down now.
You got 1? 1? At 6 euro? Are you that much of a scab you wouldn’t go for two? Jeeyayyyyzus
Got three greedy git that I am. Ill do u a deal on one €500 and its yours.
Does this rule him out of the Lions tour? Deffo damages his chances I’d say
How about you give me 12 quid to take one off your hands and if you’re not happy with that transaction I jab you in the gums with me screwdriver
That and the recent games in rabo, and oh yes his performance in the second test in South Africa.. Great player but time to call it a day.
R.O.G thanks for the years of service to Irish Rugby.
Kidney has to go too…
Should have left I gara there till the end of the 6 nations.
Half fit I gara is better than Jackson ful fit with nerves , sexton can’t walk ..
Irish rugby should be on top but kidney still in old frame of mind.
God help us all
Sad to see it finish like this. Pity he couldnt have been left to see out the six nations and retire himself.
He deserved that alright.
It’s about results lads. Not a romantic idea that we should have out of form players there for his past achievements.
He was brilliant for Ireland but it’s strictly business.
Well Sean and Vincent the lineout throwing was awful against Scotland someone give Keith Wood a ring, doesn’t he deserve that? What he did in the past is entirely irrelevant. He isn’t good enough any more.
@Adebayo
It was about results until the defeat to Scotland.
Now its about building a team for the future.
Lads it is as simple as this. The man is a legend forget about bias and just appreciate one of Ireland’s greatest ever competitors in any sport. He got the band wagon that is Irish rugby off his feet back in 2000 and played key role in our greatest sucess in 2009
I will never forget the time he scored the drop goal which won the grand slam for Ireland.
What a match that was! I was at the Munster v Northampton match in Thomond where he knocked over that drop goal after forty odd phases. I’ll remember that match to the day I die. Nearly had a heart attack that day
A bit of a disgrace that ROG is being made a scapegoat for what happened against Scotland when the main reason was the lack of a captain on the pitch to make the right decisions before he even came on the pitch.
Rory Best fluffing 4 crucial line outs, Paddy Jackson missing 11 points, Keith Earls butchering 2 certain tries but ROG seems to be getting all the blame. Such a shame to see his international career end like this.
Absolutely right,ROG has been poor but what a lot of people overlook HS the fact he missed 6 weeks of rugby is 36 and needed time to get up to match pace. He’s been pilloried and harangued by everyone especially those who know nothing about rugby. I feel there are many other players getting away with murder at the moment and O’Gara is the scapegoat. No discernible leader on the pitch in any of the 3 games so far. Feel sorry for O’Driscoll too he’ll probably be attacked next!
Not sure he’s been scapegoated (by DK at least) but with the championship effectively over for Ireland it makes sense to focus on the team of the future for the next couple of matches.
Thanks for all the great memories ROG, though this decision should have been made straight after the RWC.
End of a era.. Forever will be my favourite outhalf.. To have been knocked down time and time again,and all he did was get back up, dust himself down, and save the day on countless occasions.. the disrespect he has got over the last year or 2 has been stupid.. There will never be another ROG .. Thank you for everything
Well said
What the hell is kidney playing at? First he strips the armband off our greatest ever player and then he drops o’Gara in the middle of a tournament.
I know it’s time for ROG to retire but at least give him an opportunity to leave with some dignity. Ireland are not playing for anything so he should have been allowed to play these last two games. Disgraceful stuff by kidney. Time for him to go.
If we aren’t playing for anything then it’s the perfect opportunity to develop your young future talents like Madigan
This is the kind of decision making that kidney makes what a way to end ROG international career it’s an insult to OGara taking the captains armband from BOD what away to treat players who gave everything to Ireland, it’s time for kidney to go and go now.
International rugby is no place for sentiment.
Time for sexton to become the main man, although ROG is a legend. Will be missed!
Sexton is already the main man?
Way overdue. He was only tainting his legacy.
Well done kidney so its ROG fault we fkd away the Scottish game . Seriously wonder does kidney know what he’s doing next season
Heaslip captain , Jackson out half , court jumps kilcoyne,trimble out, . Ronan O Gara deserves more respect kidney . Down munster way we still love him
.
hopefully kidney is next
Only marking time, after Scotland it was curtains….the nz trip and the 60 0 result made this a must win 6n for him to have any chance of signing another contract.
Very sad way for an outstanding player to leave the international game.
Elrat salutes you ROG ! Best of the best!
Great kicker! Poor player! Massive respect he’s the best kicker we have ever had, he had to go! But will be missed for the kicker he once was :)
Wow a lot of Munster fans on these forums I see 91 so far
So how could he be a poor player then jack. Kicking is part of the game.
Couldnt say it better myself. People only know him for his kicking, not his overall play.
I’m no Munster fan jack but you are talking tripe.
Great kicker, poor player? That doesn’t really make sense. We played a “great player, poor kicker” last week in Jackson, and got beaten… so was that a better idea really?
Have u ever seen him play? We use to call him Ronan o doormat because he can’t tackle, look he’s a great kicker but a very average player.
Did I say pick Jackson? We play madigan a good player and good kicker then we remove earls and make sure he never wears the Ireland jersey again and replace with McFadden then kidney gets sacked and we replace with ruddock for the summer tour until o Shea takes over.
Not really o gara isn’t known for his brilliant tackles or line breaks? Call a spade a spade
Id also like to say that I should be made the bloody coach, because I’d pick players based on forms not reputations my 15 if all players were fit this year would of been.
1 Healy
2 Strauss
3 Ross
4 Cullen
5 Ryan
6 ferris
7 Henry
8 o brien
9 reddin
10 sexton
11gilroy
12 Darcy
13 o Driscoll (C)
14 bowe
15 Zebo
Some players aren’t there like Kearney he’s brill but on bad form, Murray is over rated, heaslip hasent been good since 2009 and earls is the worst player I’ve ever seen play for Ireland. Also don’t talk about age If a player is brill and old we play him because he’s the best for that role. I know I’ll get a lot of dislikes but this is a team That would of won the 6 nations. But tradition irish way is we play our loyal players in the hope they turn good on the day.
I wouldn’t agree with that team you picked. Fine, it’s all down to opinion, but I wouldn’t be starting Cullen, Reddan, Darcy, or Henry. But especially Cullen. Seriously? Not Paul O Connell? I’d throw in Toner before Cullen, but I’m just showing bias there.
Dissing on Earls isn’t warranted either. He’s not a centre, but calling him the worst person to ever wear the green makes me think that you haven’t watched much rugby. He made a couple of mistakes last week, but he made some fabulous line breaks and runs in order to get to the position where he made those mistakes. He needs to straighten up for next time, but one game does not define or ruin a career.
You also need to pick people that are fit to play……. Kind of a challenge this 6n for ireland
O connel isint a great player anymore, Cullen is under rated and a great leader, Darcy is on form, reddin is our best scrum half because he gives fast ball unlike murray, Henry is brilliant! Earls made good runs but can’t pass the ball EVER 2 chances to pass to bod! He never passed the ball he is the worst team player I’ve ever seen. Earls isint a centre or a winger he’s a hotter and blows chances the team make for him.
Note that I said if fit and on form*
Hogger*
Looks like Leinster not Ireland.
Based on form my XV would be (including injured players on last known form):
Healy,
Best, (although Cronin in contention after wayward throwing from Best, and Cronin’s try scoring exploits… Best is awesome though)
Ross
McCarthy,
POC,
Ferris,
SOB,
Faloon (yes I know… but have you seen him play the last 3 weeks? Been winning Connacht a ton of penos, breaking lines when he carries and scoring tries.)
Marmion,
Sexton
Zebo
Marshall
BOD
Bowe
Kearney
He should have retired himself after the RWC, sad to see him go like this but it’s a logical decision by the coach.
He tried to and the IRFU had another word to say about it.
Yet another ridiculous decision by Declan Kidney. ROG deserves respect and should have been allowed to retire after the Six Nations
too all those leinster begrudgers just rember that the single best player for the first 15 years of the heineken cup as voted for by the ERC is the one and only ROG! leinster ye cant take that from the legend(: remember the best!
Grow up nothing to do with Leinster get your head out of your you no what
Stupid comment. The man has had a legendary career & his performances for Ireland will never be forgotten. A genuine hero for Irish rugby.
Unfortunately his form for this season has been very poor. Sexton Jackson Madigan & arguably Keatley are all performing better. It is a sound decision based on current form. No begrudging, no provincial rivalry, just rugby.
Current form — Jackson ???
Eamonn well said. Numb skull comment.
Philip on a very sad day for all who love Irish rugby you have to go and bring the Leinster Munster thing into this.
I’m a true blue and I am sad to see this happen the way it did. No body last forever but there are right and wrong ways to do things, this is wrong
Keatley to be Munsters starting number 10 next season hopefully. All the best ROG. Hero!
Yup
ROG deserves better than this.
Good man Tommy ,and I’ll ad if he has to go the should organise a taxi for Jamie as well ,captain what a joke ,he’s not good enough to keep the no 8 shirt and hasn’t for 2 years
Sean O’Brien should be playing at number 8,Heaslip is no captain. Laughing and joking with the French on the pitch last year and discussing about going for pints tells you all you want to know about his attitude. O’Driscoll is right to feel hard done by even though he’s too much of a gent to say so. ROG will forever be a hero of mine for the way in which his heart and determination earned him and his teams so much.
Even though I’ve wanted him out for a while, I feel sorry for him. It’s a bit mean dropping him mid Six Nations. Thanks ROG for many wonderful years.
Big congrats to Madigan, O’Malley & Kearney, & the others on their call up!!!
Gutted for Ronan O’Gara he deserves better than that! Personally I think that Kidney is scapegoating ROG, for his shortcomings
ROG may be gone from International Rugby but he still has a big job to do with Munster starting with Harlequins in the Heineken Cup quarter final.Time waits for no one ! What a career and how many times has he dug both Ireland and Munster out of the s..t . It has been very annoying to read all the armchair experts (mostly Leinster ) blaming ROG for Ireland’s woes and calling for his head ,he may not be the player he was but I think they should have apportioned the blame closer to The RDS .Its a pity he couldn’t bow out on his own timing but sport can be cruel. ROG will recharge his batteries and the story isn’t finished yet ! Rool on The Stoop . Thanks ROG for all the great days you gave us .
He should of been let see out 6 nations simply because Ireland are gone and have nothing to play for! Could of been a swansong for o gara
Rodge has done more for Kidney, than kidney has done for Rodge. Rodge is a true irish legend. Kidney 1 hit wonder………….
Harsh on ROG to be fair. What is Kidney playing at?
End of an Era! ROG is a legend! Thanks for the memories.
ROG LEG END
And still the trolls float around, idiots.
Thanks for the memories ROG, best 10 ever to wear the green. A legend indeed.
I am competely shocked Kidney dropped ROG. He was Sitting in the crowd in thomand park yesterday evening smilling and chatting. At least he had the balls do do it face to face and not over the phone. Hope ROG all the best in the world. Fingers crossed for the rest of the H Cup.
End of an era. He will go down in the rugby history books!
Should have retired after WC. Sad way to end like this. Great player for ireland over the years.
With O’ Gara being dropped from the squad, I can’t believe that Keatley hasn’t been selected. So what they’re saying is that in Irish rugby the current “standings” of our out-halves is this:
1. Sexton
2. Jackson
3. Madigan
4. O Gara
5. Keatley
Am I the only one who thinks that this is madness? Keatley is the form kicker for the entire pro 12 at the moment, let alone the Irish teams. I have no problem with Sexton’s position, and Madigan should be at 3 or maybe 2, but ranking Jackson ahead of Keatley is madness in my opinion.
The IRFU should let players retire with dignity. Remember O Gara hinted at leaving international rugby after the World Cup but the IRFU came out saying he had 2 more years on his contract. OGara deserves better then this! What memorable moments he has given us.
Yeah professional sport is no place for feelings and being romantic. O’Gara was brilliant but he is the past and with nothing left to play for other than pride it makes sense to bring in new blood. ROG has been a great player over the years but he has lost a couple of yards and cant play flat against good teams anymore. I think that Sexton will prove to be Irelands best ever number 10 by the time he retires but in the meantime his back up needs to be given a chance. Thats going to be Madigan and Jackson.
Hear that???? Its a penny dropping
All I hear is the empty echo inside your head
Ogara has been a legend but as we can’t win the six nations why would you persist with a man who will be 38 by the time the next world cup comes around. It’s time to give Jackson and Madigan a chance to develop.
Gibson, ogara mcbride,kyle,and mccarthy the five greatest players ever to play for ireland.
You can’t leave O Driscoll out of a list like that.
It wasn’t a mistake last weekend. It’s just that the other player was not fast enough. That rocked him. He still have loads to give. A
Not a big surprise with ROG, his form has been poor this season. The fact that K Earls is in again is a surprise he demonstrated again V Scots that he his rugby brain is at best questionable! I’m being soft there. We should never forget R. oG contribution 128 thank you.
Kidney, you are a DISGRACE and your half assed approach to this team is a sad sad joke. Your legacy will be one of embarrassment, shame and foolish denial. It’s you who are past it. Ronan expressed an interest in retiring after the World Cup but was talked out of it. How dare you simply dismiss a legend like O Gara near the end of a ‘cant win’ campaign? Thanks to your spineless lack of decision making were on our asses with 2 games left to play. I hope you get dumped out on your ear the second the final whistle blows against Italy. You should be struggling to show your face in public you pri€k. ROG forever
Lads I have no doubt in my mind that if O’gara had started against Scotland we would have been 9/12 points at half time and would have won game easily! Then we wouldn’t be in this stupid scenario looking forward to a massive game against France!! Joke..
He is unlikely to be surpassed.Pity he couldn’t have been allowed go in better circumstances.
ROG is a professional, being selected or being dropped is part of his profession. No shame what so ever. ROG has been our greatest out-half, he’s done great things for the Irish team, I thank him for that. I bet he’ll be in the Munster camp next week as if nothing has happened as he’s a true professional.
Legend.Sorry to see him go.Inevitable really#truerebel.
As a munster fan and an ireland fan i will say that rog is the best kicker in his lifetime but his overall play is poor. Clearly people dont watch his performance bar his kicking. People who dislike this comment never played the game.therefore dont have a clue about the sport.
The Pennies finally dropped
Kidney,s failure was not dropping ROG after the World Cup, when he wanted to leave the squad. Madigan should have been chosen to play in the Six Nations based on his recent performance in the Pro.12 series.
Not with you obviously
I like the way Kidney is working. He’s making sure he’ll have plenty of company when he retires.
Is their any chance that Ronin himself said leave me out on this one Declan
Team for Saturday
Kearney
Gilroy
BOD
Marshall
Fitzgerald
Jackson (Sexton)
Reddin
Healy
Best
Ross
McCarthy
Ryan
OMahony
Heaslip
Obrien
Subs kilcoyne, Trimble, madigan, FItzpatrick, Cronin, Henderson Tuohy Murray