Core Training | Isometric Core Exercises
One of the major muscle groups we overlook during training is the core. Your core is a centralized area of your body that affects every movement you make, so it should be an important focus when training.
If you’re wondering about some of the best ways to train your core, check out the tips and advice our Gloveworx coaches have about dynamic and isometric core exercises.
The Core’s Function
The core of the body includes both passive skeletal and active muscles, as well as neural components. With all these different pieces working in tandem, your abdominals enhance your ability to create torque production in the upper body and lower body, so you can push, pull, punch, and kick with more force and power.
How to Develop Core Strength
While the end result of core training is more strength and power, during your exercise routine, your focus should be about better motor control. You want to ensure your dynamic core workouts build and reinforce patterns that lead to greater movement efficiency in sports and daily life.
Many coaches keep their clients on their back (in a supine position) when trying to activate the core, but for most, supine positions are not functional in daily activities, so most people do not benefit from workouts in this position. Consider your daily activities and create your core workouts based on exercises that will help you get the most out of training.
Standing up and using tools like free weights, medicine balls, and bands for isometric core exercises are a far more useful way to train the core and are essential when learning how to develop functional core strength.
Isometric and Dynamic Core Workouts
When developing the core, there are two foundational exercise types that should be used during training: dynamic and isometric core exercises.
Dynamic Core Exercises
Dynamic exercises are ones where the muscles shorten or lengthen to control movements. You are not in a stationary position. Often, these exercises are useful in simultaneously developing cardio strength. Some powerful dynamic core exercises include:
- Plank step-ups
- Barbell roll-outs
- Mountain climbers
- Hanging leg raises
Isometric Core Exercises
Isometric exercises are when muscles are activated and contracted, but no movement occurs. You’re holding a static position for several seconds or minutes at a time. Some effective isometric core exercises include:
- Dip hold
- Warrior pose hold
- Glute bridge hold
Gloveworx Core Workout
Take the Gloveworx challenge and try one of our favorite core workouts from our sessions. This workout uses isometric and dynamic action combined to activate and challenge the core.
- Push up hold (isometric)
- Mountain climbers (dynamic)/li>
- Plank (isometric)/li>
- Barbell roll-out (dynamic)/li>
30 seconds each
Total time: 2 minutes
When completing these exercises, try to ensure your body is straight and your back is flat, with head, shoulders, and hips, and feet all aligned. Keep your hands directly under your shoulders. Complete as many reps of this routine as you can and watch as these dynamic and isometric core exercises pump up your abdominal strength.
Have fun challenging yourself when training you