• Tick All The Boxes With Core Training

    By The W10 Team

    Core Stability is: 

    “The capacity of the muscles of the torso to assist in the maintenance of good posture, balance, etc., especially during movement.”

    Core training is, and always will be, a hot topic in the fitness industry and everyone has his or her opinion on it.

    First of all, let's actually define what we mean by “the core”. Your core is not just your rectus abdominis (your six pack). It's basically everything below the shoulders and above the knees. Building a strong core through appropriate exercise prescription and progression is vital in terms of posture, injury prevention and proper function.

    When it comes to function and being athletic, the core is responsible for transferring power from lower extremities to upper extremities, and plays a massive part in stabilising the limbs during movement.

    The big 3 movements you should address first are:

    1) Anti Extension

    This means an exercise that is forcing you to resist extending the lower back. In this case think front plank variations like a long lever plank (shown below) or rollouts.


    2) Anti Rotation

    Any exercise that is forcing you to resist against rotation in the trunk. Exercises such as Pallof presses (shown below), shoulder touches or even bird dogs are good options.


    3) Flexion

    Flexion has taken a back seat in core training because of all the research carried out by Dr Stuart McGill, but any extreme is an extreme and we still need to train flexion in some capacity. Exercises such as sit-up variations (shown below), hanging knee raises, or reverse crunches are good options. Think either hips to ribs or ribs to hips on these.


    Once you have a foundation of strength in these three movements, you can start to have some fun with other aspects of core training.  These combine the above with some added spice, bringing anti-lateral flexion and reactive stability with exercises such as contralateral split squats (shown below) and Turkish get-ups.



You Might Also Like

Quick Browse
    • 5 essential fitness rules

      Fitness Truths: 5 essential fitness rules


      There are more systems, methods and approaches when it comes to exercise than ever before, all promoting different slants on the best and most efficient way to get in shape. Especially with summer on our doorstep, it's hard not to get distracted by the latest fitness "trends" in the media. But how different are all

      Read More
    • How often should you train for best results?


      Everyone wants the answer to the age old question: How often should I train to get results? The honest answer (as with most things) is: it depends. The key to the question is better answered from the standpoint of how well you can recover. There's a lot of talk about over training (exceeding the physical

      Read More
    • 5 best ab exercises

      The 5 Best Ab Exercises You Can Do


      These five ab movements are more effective than any crunch or sit up. And so it begins… Summer is around the corner and we’re already starting to see articles and ads for 7 day ab transformations. "Do a 100 sit ups or ab crunches a day and you’ll start to see a rippling 6 pack."

      Read More
    • best exercises to reduce lower back pain

      5 of the best exercises for lower back pain


      How frequently do you experience lower back pain? We live in a world where a large percentage of people spend most of their time sitting down. Whether that be on the way to work, during work, coming home from work and watching TV or doing work at home, it’s no wonder our bodies are breaking

      Read More
    • Holiday workout ideas

      Simple and effective holiday workout ideas


      Easter Holiday Workouts One of the questions we've always been asked over the years is “I’m going on holiday, there isn’t a gym, what should I do?” The good news is that nature has blessed us all with an amazing tool called “our body” and it can be used to great effect with simple movements...

      Read More
    • Fitness fads 4 things consider

      4 Tips To Develop A Health And Fitness B.S Filter


      Fitness can sometimes be overwhelming. New trends pop up every single week... Should you choose spinning? Yoga? Do intermittent fasting? Go low carb? Go vegan? We all seem to get shiny object syndrome when we hear about these things, especially if whoever we hear them from got good short-term results. Here are a few things

      Read More

Start Your 30 Day Trial Today

If you’re ready to make a change, you can start now. Register online and book your first session today.

Start Today

Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.


Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428