Core Training

Will training my core help get rid of muffin top (extra fat around the mid-section)? Unfortunately, no. There are many misconceptions about core training. The idea that fat around the mid-section can be reduced by doing abdominal exercises like sit-ups is NOT TRUE and physiologically not a worthwhile approach. If you want to lost body fat, the most effective way is to engage in consistent cardiovascular and strength exercise. Strength exercises that target large muscle groups are the most metabolically demanding and will have the largest effect on fat loss.

Rethinking core: Abdominals and spinal extensor muscles, which are commonly thought of as “core”, are designed for muscular endurance. They engage specifically to hold or change posture while performing other exercises. The true core of the body is biomechanically viewed as a connector between limbs which means it consists of more than just the abdominal muscles. Core musculature includes the entire torso: chest, back, glutes, and everything in between. Some exercise science professionals even include shoulders and hips when defining core, since so many of the muscles around these joints originate from the core section of the body.

Core training should include exercises that connect the upper and lower portions of the body. For example, a basic core exercise that is great to help engage core muscles is something often called a “dead bug“. The lower and/or upper body parts move while the core must support that movement. Varies versions of squats (like a goblet squat pictured below) and lunges can be thought of as core exercises too, as we see the core must support posture while carrying a load. Start thinking about how the core is used to perform almost every exercise!

Figure shows how to perform a goblet squat holding a dumbbell or kettlebell at the chest. Core musculature remains engaged to hold spine neutral while hips, knees, and ankles bend into squat position.