Unfortunately, in the gym  trainers often refer to the abs as the core. Don’t get me wrong, the muscles of the abdominals are a big part of the core. Furthermore, training the core is important for just about everything in life such as movement efficiency, athletic performance and for spinal protection.

Train the core correctly and aesthetics will come as well. As in sports when you take a tumble you’ll want to get back up with ease. Also a weak core leads to injury.This is just a short list of the many reasons to train the core properly.

As a tip, since all movement starts at the core it is a good idea to train the core at the beginning of a workout it also keeps the whole body activated during the workout.

Examples of core exercises:

• Planks
• Supermans
• Medicine ball twists
• Lateral bridge

Photo credit

The trunk muscles help transfer energy from the legs through the core (trunk) to the upper body and arms. This is especially important in rotational or asymmetric swinging sports like tennis, golf and soccer.

Begin with Base Work (see the previous article Basework & Bridging: Part One)

Start by lying on your back with knees bent up to approximately 90 degrees. You want to learn to switch on your core on at a low level-like turning up the dimmer switch on a light. You should feel a light tension in your lower abdominal and pelvic floor muscles.

Now that you are able to ‘Switch on the Core ‘ with leg and movements, it is time to connect the core to the extremities (arms and legs) with some bridging exercises using  resistance bands and balls. The following exercises are designed to help to develop the core and to strengthen specific larger muscles in a dynamic and functional way. They have been chosen because they are functional in nature and reflect the current research on how our muscles and fascial tissue link together to form sling systems connecting the core.

Bridging Exercises

1. Quadruped Bridging

• Assume a quadruped bridge position with hands under shoulders and knees under hips.
• Let your back arch down like an old swayback horse.
• Now ‘Switch on Your Core’ like a dimmer switch as you suck your belly button to your spine and hold for 10 seconds.
• You can also do some light rocking back & forth, side to side and on the diagonal to challenge core more.
• Do 2-3 sets of 10-15 repetitions.

2. Quadruped Bridging (knee circles)

• Assume a quadruped bridge position with hands under shoulders and knees under hips.
• ‘Switch on Your Core’ like a dimmer switch.
• Stabilize –keeping your back flat and lift one leg to the side and rotate it for  4 seconds.
• Do 2-3 sets of 10-15 repetitions.

3. Quadruped Bridging with Arm Raise

• Assume a quadruped bridge position with hands under shoulders and knees under hips.
• ‘Switch on Your Core’ like a dimmer switch.
• Stabilize –keeping your back flat and raise 1 arm or leg up and hold for 4 seconds.
• Do 2-3 sets of 10-15 repetitions.

4. Supine Bridging (with stretch cord abduction)

• Lie face up on a mat with your feet on the floor and knees bent to 90 degrees.
• Keep the head and arms relaxed and ‘Switch on Your Core’.
• Lift your hips and low back (from tail bone to rib cage) until trunk is level.
• Push knees apart against stretch cord and lift your hips as above.
• Hold for 4 seconds. Do 2-3 sets of 10-15 repetitions.

5. Supine Bridging (with stretch Band diagonal pull)

• Start as above.
• ‘Switch on Your Core’, push knees together against the ball and lift your hips as above.
• With a stretch cord secured around feet do a diagonal pull with alternating arms. arms
• Do 2-3 sets of 10-15 repetitions.

Rules of Core Strength

• Always start with ‘Switching on Your Core’ routine to reeducate the lower abdominals to work in a pre-anticipatory way. This is especially important after a lay off, after an injury, or when you have been mal-aligned or have low back or hip pain and stiffness.
• Approach traditional sit-ups with caution, as the elbow-knee movement places a lot of strain on the low back.
• Core exercises should be done at the end of strength workouts, or after hitting, so that they can adequately function as stabilizers during the exercise.

Click here to view the embedded video.

Use some of these exercises to add into your routine.  You also get the added benefit of working multiple muscle groups.  Needless to say, you won’t have to worry about doing any crunches.

1. Single arm dumb bell (DB) bench press

How to perform it: Lie down on your back, back of the head in contact with the bench and feet flat on the ground with feet slightly more than hip width apart.  Grab one DB and hold it over your face with your free hand at your hip.  Brace your abs like someone is about to punch you in the stomach and lower the weight to about 90 degrees.  Exhale on the way up.  Continue to focus on the contraction of your abs. The contraction of the abs will kick in when the weight gets closer to 90 degrees on the down and shortly after you begin the ascent.

Coaching tip: Keep that stomach braced and watch out that you don’t hyper-extend your lower back.  If you are doing this by yourself and you need a spot, use your free hand to force some of the reps.  Choose a weight that is challenging enough for you to do 2-3 sets, 12-20 reps or 3-6 sets, 6-12 reps if your focus is more on building muscle and strength.

* Keep your core tight as the weight lowers

2. Bent over DB row

How it trains the core: First off, let me say that I used to hate this exercise.  I had a hard time feeling this where I needed to and my low back hurt.  Now I love it and it’s a staple in my program because I am actually doing this right.  How this trains your core is that your core should be tight enough that your spine stays flat.  Your core is contracting to prevent any trunk rotation or back extension so that your focus can be only on the shoulder, elbow and scapula doing the movement.

How to perform it: Place your right hand and right knee on a flat bench.  Your shoulder should be in line with your hand, knee in line with your hip.  Your left leg should be on the ground while your left arm is free and resting at your side.  There should be a straight line now from your head to your butt.  Pick up a DB with your left hand and have your palm facing in.  Keeping your elbow to your side and wrist stable, pull the weight straight up and squeeze the shoulder blade at the top of the movement.  Keep your core tight throughout and make sure there is no rotation in the trunk.  Keeping your core tight, slowly lower the weight back to the start but prevent the momentum from rotating your trunk as well.

Coaching tip: Use a mirror to make sure your spine and neck are in a neutral position.  You are looking for a straight line from the head to the butt.  Don’t look up; look down when performing your reps.  As you are performing the reps, try not to shrug your shoulder on the way up.  When you do, often times you will deactivate your back muscles and activate your upper trapezius. Keep core tight and shoulders square. Pull the weight up but don’t shrug as the weight lowers your shoulder.

3. BB Suitcase Deadlift

How it trains the core: First off, I received this exercise from so many names I don’t even know where to begin as to where I got the idea.  But it is a great exercise all around.  As you lift the barbell, your core is already contracting to make sure you don’t lean away from the weighted side.  Keeping the stomach braced will prevent your trunk from leaning to one side thus training the obliques.  There is also the added benefit of strengthening your grip, glutes, hamstrings, shoulders and arms.

How to do it: Position yourself next to the middle of the bar and the bar will be placed vertical.  Lower your body in a squat like fashion: Bend at the hips and the knees on the descent and keep your back straight and core tight.  Your inside hand will be grabbing onto the middle of the bar. With your position still strong (back straight, core embraced), drive straight up and push through your heels.

Coaching tip: Keep the bar straight throughout the exercise and keep your grip tight.  It will prevent the bar from leaning from one side or the other.  Use a mirror to help your from by making sure there isn’t any leaning of the trunk from one side or the other.

Photo Credit: flickr user the U.S army

Always Warm up to play or practice, don’t play to warm up.

Since most of the effects of warm up are temperature related some form of general warm-up should be done before hitting a single ball. Slowly but methodically warming the body’s tissues helps prevent injuries that may be caused by going too hard, too fast, too soon with cold, un-lubricated muscles and joints. Start with an easy jog around the outside of the court and add in some crossovers and side shuffles drills.

One of the main contributors to injury in the club player is the complete absence of any Pre-Play Warm-Up Routine.

Upper Core & Shoulder Warm-Up:

Proper warm-up prepares the muscles you will use in training and prepares the joints for movement and dynamic stability throughout  a full range of motion. Tennis specific movements to help improve the relaxation-contraction coordination of the joints’ prime movers and stabilizers leading to more efficient movement and performance. Try doing 10 repetitions of shoulder shrugs, arm swings and thread the needle rotation exercises. These warm-ups will help to get the correct muscle sequence firing, stabilize the shoulder girdle, improve deceleration control and lubricate the joints.

Try doing some dynamic push ups against the fence or wall. Do 2 sets of 6 reps with a narrow hand position, medium and wide. Also, take your stretch cord and do stretch cord rows, external rotations and diagonals to warm-up the mid-scapular and post cuff muscles. Try 2 sets of 5-10 repetitions.

To help improve the function and control of your upper core (scapula & shoulder) use your stretch cord and do exercises to form the letters I  & T.

Pre-Hit Conform Stretching:

Dynamic warm-up is your best activity before playing. However once you are warmed up you can do some gentle conform stretches to maintain muscle length or stretch out muscles that still feel tight. These type of stretches are not aggressive enough to tear and weaken muscle fibers. Hold the stretches for 15 – 20 seconds at the point of tension only (NEVER PAIN).

Proper dynamic warm up prior to playing will help prevent injuries and should be a part of every players routine. Good luck and see you on the court..

The core (trunk) muscles form the stable support base for the body. The lower core consists of  four main muscles: ‘the inner unit’ (1) – the transversus abdominus (TA) (lower abdominals), multifidus (deep, small muscle of the back), the pelvic floor muscles and the diaphragm. These muscles work together to support the back and pelvis. You want to learn to switch on your core on at a low level-like turning up the dimmer switch on a light (2).  This is the first of  a series of a Core Stability Training articles that include Basework & Supine Bridging, Quadruped Bridging & Prone & Seated Bridging.

Lower Core Base Work

(Adapted after Richardson et al, 1999) (1)

Begin by lying on your back with knees bent up to 90 degrees. Try tightening your lower abdominals TA lightly. Switch on your core (like the dimmer switch on a light) (2) you should feel a light tension in your lower abdominal.

1. ‘Switch on Your Core’ with Leg Fall Out

• Once you have mastered isolating and tightening the TA with a normal breathing pattern, progress to sliding out one leg at a time.

• Keeping the TA “switched on” (under tension) during the entire exercise, slowly let one leg fall out to the side and then bring it back up to a count of 10. Repeat 10 times on each leg.

• This helps connect the upper and lower core.
• Repeat with the other leg, but be sure to keep the TA switched on the entire time and continue to breathe. Repeat 10 times on each leg.

2. ‘Switch on Your Core’ with Leg March

• Again, find and switch on your TA while lying on your back, knees bent up.
• Now march your feet up and down several inches for a count of 10 seconds.
• Don’t raise knees too high (not over 90 degrees).
• Repeat 10 times.

3. ‘Switch on Your Core ‘ with Limb Movement (Dying Bug)

• Again, find and switch on your TA while lying on your back, knees bent up.
• Now bring opposite arm and knee to 90 degrees, and then lower them to a count of 10.
• Alternate sides doing 10 repetitions on each.

Now that you are able to ‘Switch on the Core & Hold’ with different leg movements, it is time to connect the core to the extremities (arms and legs) with supine bridging exercises. The following exercises are designed to help to develop the upper and lower core and  strengthen specific larger muscles in a dynamic and functional way. They have been chosen because they are functional in nature and reflect the current research on how our muscles and fascial tissue link together to form sling systems connecting the upper & lower core. As well by adding external resistance in the form of ball and bands you partially close the kinetic chain and by adding a balance challenge further augment the upper and lower core.

Supine Bridging Exercises

4. ‘Supine Bridging (stomach up)

• Lie face up on a mat with your feet on the floor and knees bent to 90 degrees.
• Keep the head and arms relaxed and ‘Switch on Your Core’.
• Lift your hips and low back (from tail bone to rib cage) until trunk is level.
• Hold for 4 seconds. Do 2-3 sets of 10-15 repetitions.
• Strengthens core and hips.

5. Supine Bridging (with ball or band resistance)

• Start as above and ‘Switch on Your Core’.
• Now push knees apart against the resistance of a stretch cord and lift your hips as above.  This can also be done by squeezing a ball between knees for resistance.
• Hold for 4 seconds. Do 2-3 sets of 10-15 repetitions.
• Strengthens core and hips.

6. Physio Ball Bridges (with resisted arm extension)

• Start in a supine position with stretch bands in a diagonal pattern around your thighs and held in your hands.
• Place feet on a physio ball and squeeze a ball between your knees.
• ‘Switch on Your Core’, and raise hips up to spine neutral while squeezing the ball between knees and raising the stretch cords overhead in a diagonal pattern.
• Hold for 4 seconds. Do 2-3 sets of 10-15 repetitions.
• Strengthens upper and lower core and hips and arms.

7. Physio Ball Bridges (with arm extension & torso rotation)

• Start in a supine position with stretch bands in a diagonal pattern around your thighs and held in your hands.
• Place feet on a physio ball for an unstable base.
• ‘Switch on Your Core’, and raise hips up to spine neutral with stretch cords overhead in a diagonal pattern.
• Now try rotating the ball and hold for 4 seconds. Do 2-3 sets of 5-10 repetitions.
• Strengthens upper and lower core and hips and arms.

Rules of Core Strength

• Always start with ‘Switching on Your Core’ routine to re-educate the lower abdominals to work in a pre-anticipatory way. This is especially important after a lay off, after an injury, or when you have been mal-aligned or have low back or hip pain and stiffness.
• Approach traditional sit-ups with caution, as the elbow-knee movement places a lot of strain on the low back.
• Core exercises should be done at the end of strength workouts, or after hitting, so that they can adequately function as stabilizers during the exercise.

References

1) Richardson, C.A., Jull G.A., Hodges, P.W.,Hides, J. Therapeutic Exercise for Spinal Segmental Stabilisation in low back pain. Edinburgh: Churchill-Livingstone. 1999.

2) Petersen, Carl and Sirdevan, M (2006) Chapter 26 Core Training to Hold Neutral in C. Petersen and N. Nittinger. Fit to Play-Tennis, High Performance Training Tips.

Racquet Tech Publishing, Vista, CA, USA.

Source: Fit to Play™ & Perform

Before starting the workout here are few tips to remember:

• Perform three sets of 15 repetitions (reps) for all exercises except side bridge and plank, aim for 30 seconds. Rest for 60 seconds between each set.
• Throughout the workout, concentrate on breathing correctly. Do not hold your breath during an exercise.
• Engage your core during all exercises.
• Always warm-up using a cardio focused exercise (ex. elliptical or biking)
• If you ever feel pain or a muscle hurting. Stop before you injure yourself!
• Choose a weight that you can complete the first set comfortably and then choose a weight where you find it challenging by rep 4 or 5 on the second set (this will be different for each exercise)
• Spin and stretch for recovery. This is very important to prevent injury and stiffness.
• You should aim to be doing this workout 3 times a week

Ripped to the Core Workout:

1. Jackknife view exercise
2. Lunge with Lateral Raise on Bosu view exercise
3. Swiss Ball Dumbbell Chest Press view exercise
4. Plank Dumbbell Row view exercise
5. Bosu Ball Push Up  view exercise
6. Swiss Ball Rollouts view exercise
7. Side Bridge view exercise

Finally, it is important to remember that you should train to get results, not just to do more exercises and spend a lot of time working out in the gym.

Try this workout and let us know what you think. Please leave a comment below: