My boxing instructor uses the term “Core 4” to refer to four common counters to the jab. The title of this article is a homage to him, but the article is not about boxing.
Core 5 refers to the following five resistance training exercises:
- Squat
- Lunge
- Push-Up
- Pull-Up
- Row
One of the most common mistakes that I see people making in the gym is poor exercise selection. Biceps curls, triceps pushdowns, side lateral raises, leg extension, prone hamstring curls, glute extensions, calf raises, and the list goes on. These exercises are fine as a supplement to an otherwise balanced workout program, but too many misguided people seem to base their entire workout around them.
Whether your goal is to lose fat, build muscle, gain strength, improve athletic performance, or some combination of those goals, your workout program should be based around compound exercises (multi-joint, multi-muscle group), and a great place to start is with the Core 5.
The Core 5 exercises are not easy. That’s probably the main reason why most people avoid them. It’s easier to sit down on the leg extension machine and squeeze out 20 reps than it is to muscle out 10 strict squats. But since the leg extension exercise uses only one muscle group (quadriceps), and squats involve various muscles (including the quadriceps, hamstrings, glutes, calves, and core), most busy people with limited time to spend exercising would be much better served doing squats; think “maximum bang for your buck”.
Obviously not everyone can do pull-ups (most people can’t complete a single repetition of a pull-up using correct form), but that’s where the assisted pull-up machine or the lat pulldown machine comes in handy (or resistance tubing for those of you working out at home).
Push-ups can be done against a wall, or with your hands on a bench or table, progressing to knee push-ups, and eventually toe push-ups and decline push-ups.
The squat, lunge, and row all have their own levels of progression to suit men and women of all levels of fitness.
If you’re not seeing results from the time you spend in the gym, consider hiring a personal trainer in Vancouver to help you with exercise selection and program design. IDEA Health and Fitness Association released a statistic that found 75% of people who exercise are not getting the results they want, and out of the 25% of people who are getting results, 90% of them are working with a personal trainer.
