Always Train The Core In 3 Planes.

I have included an illustration of the 3 planes of motion below:

It is very important that we as trainers use all 3 skeletal planes of motion when training our clients to perform core exercises.

If you fail to do this, you may develop a condition called Synergistic Dominance.

A great example of synergistic dominance in personal training could be as simple as watching your belly poke out as you do a sit-up

What happens is that your brain tells your superficial muscle of the rectus abdominus and your Illiopsoas muscles to dominate the exercise in a sagittal plane.

One way we can avoid this is by training in all three planes with an emphasis on transverse and frontal plane exercises.

The key thing to remember about transverse plane exercises is that when we rotate we use the transverse abdominals, obliques and the glute medius to perform rotation.

The main job of the obliques is to hold the contents of the gut in place. The main job of the TVA’s is to draw the contents of the lower abdomen up and in towards the diaphragm. Once again the glute medius acts as a catalyst to scapular recruitment.

Watch the video below for a detailed example of multi-planar core training:

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