Core training is a method for developing the core muscles and balance that was born in the physiotherapy clinic and made its way from there into the group training studio. The idea is simple: if you stand on one leg on a balance board, your deep abdominal and back muscles have to work constantly to keep you upright. In this article you’ll find out what a core workout involves, what a class looks like and who it suits.
What is core training and where does it come from?
The method was originally developed by Reebok University in cooperation with the American College of Sports Medicine. The goal was to bring the balance board used in physiotherapy into group training in a way that lets an ordinary person benefit from it without any complicated choreography.
The word “core” means the middle of the body: the abdominal, back and pelvic floor muscles. These are the muscles that hold your posture, support your back and give every movement its foundation. When they are weak, both your gym results and your everyday back health will suffer.
The core board itself is a round platform that rests on a single support point. It is exactly this one “leg” that turns every exercise into a 3D movement: the board tilts forwards and backwards, side to side, and rotates horizontally. Every second you have to find a new balance, and it is your core muscles that do that work.
What does core training do for your body?
Short answer: quite a lot for a single class. The longer answer is that the core balance board hits several targets at once that normally call for separate workouts.
- Stronger core muscles. Your abdominal and back muscles work throughout the whole class, not just during the ab exercises at the end.
- Better balance. An unstable surface teaches your nervous system to react faster, and that carries over to running, skiing and everyday walking on slippery ground.
- Aerobic endurance. Even small movements raise your heart rate, because the stabilizing muscles are working constantly.
- Better posture. When your deep muscles are strong, it is harder to sit hunched over.
What makes this method work is the direction of movement. In a regular gym you move mostly in one plane: you sit on a bench, squat straight down, press straight up. On a core board you can’t “cheat”: every movement demands strength, coordination and attention all at once.
What does a core training class look like?
A class lasts 60 minutes and is usually divided into three parts.
Start (about 10 minutes): simple exercises that raise your heart rate. The trainer guides you onto the board and gives you time to get used to the fact that the surface moves.
Main part (about 40 minutes): the focus is on muscle tone and balance. Exercises are done lying down, sitting, standing and stepping onto the board. If you add dumbbells, a barbell or a resistance band, your shoulder, arm and chest muscles start working actively too.
Finish (about 10 minutes): stretching. It matters more here than in a regular aerobics class, because your core muscles have been under real tension.
One thing I like about this format is how easily the difficulty can be adjusted. A beginner and an advanced exerciser can train side by side: the same exercise works for both, because the stiffness of the board itself can be changed. A softer board wobbles more and forces you to work harder; a firmer one is easier to start on.
Who is core training suitable for?
In short, almost anyone who wants a fun but effective workout. The class works for women and men alike, for beginners and advanced exercisers. There is no complicated choreography: this is not a dance class but a strength and balance class.
It is especially well suited to people who:
- sit a lot and feel tension in their back;
- want to improve their gym results without lifting heavy weights;
- do a sport where balance is important (skiing, cycling, martial arts);
- are looking for a group workout where you don’t have to keep up with a step sequence the whole time.
If you have acute back or knee problems, talk to your doctor before booking a class. An unstable surface can put more strain on an inflamed joint than an ordinary floor.
FAQ
Does core training replace an abs workout?
Largely, yes. The deep abdominal muscles work throughout the whole class, which is more effective than a hundred sit-ups in a row. If you want visible abdominal definition, add sorting out your nutrition on top of it.
Can you do core training at home?
You usually won’t have an original core board at home, but a similar effect comes from a balance cushion, a BOSU ball or even a rolled-up rubber mat. The principle is the same: an unstable surface forces your midsection to work.
How often should you do core training?
2–3 times a week is a sensible pace for most people. Core muscles recover faster than the large prime-moving muscles, but a day’s rest between balance workouts helps your nervous system consolidate what it has learned.
Come to a core workout! ArtGym
Source: WHO – physical activity.
