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How can you use core training to improve flexibility?

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Flexibility is the ability to move your joints and muscles through their full range of motion without pain or stiffness. It is essential for your health, performance, and injury prevention. However, many people neglect their flexibility training or rely on static stretching alone, which is not enough to improve their mobility and function. In this article, you will learn how core training can enhance your flexibility by improving your stability, strength, and control over your movements.

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Nima King

Managing Director
Nicolas Sart

Luxury & High Performance Home Gyms | Technogym
Stratos Papaporfyriou

Posture Correction Specialist | Certified Personal Trainer | Weight Management Guidance for Busy Professionals | Free…

1 What is core training?

Core training is not just about doing crunches or planks. It is a comprehensive approach to exercise that targets the muscles that support your spine, pelvis, and hips. These muscles include your abdominals, obliques, lower back, glutes, and hip flexors. Core training helps you maintain good posture, balance, and alignment, as well as transfer force and power from your lower to your upper body and vice versa. Core training also protects your spine from excessive bending, twisting, or compressing, which can cause pain and injury.

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2 How does core training improve flexibility?

Core training improves flexibility by increasing your stability and strength in the muscles that control your joints and movements. Stability is the ability to resist unwanted or excessive motion, while strength is the ability to produce or overcome force. By improving your stability and strength, you can move more efficiently and effectively, with less tension and restriction. For example, if you have a strong and stable core, you can perform a deep squat without rounding your back or collapsing your knees, which allows you to stretch your hips, hamstrings, and calves better. Core training also improves flexibility by enhancing your neuromuscular coordination and awareness, which means you can activate the right muscles at the right time and intensity, and relax the ones that are not needed. This way, you can avoid compensations, imbalances, and overuse that can limit your range of motion and cause pain.

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Nima King

Managing Director
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To improve flexibility, incorporate stretching major muscle groups like hamstrings, quadriceps, back, and shoulders 2-3 times weekly. Use both static (hold for 15-30 sec) and dynamic stretches. Warm up before stretching, progress gradually, and avoid forcing your body into painful positions. Consider yoga, Pilates, and PNF techniques for effective training. Consistency, patience, and listening to your body are key to achieving improved flexibility.

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Nicolas Sart

Luxury & High Performance Home Gyms | Technogym
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There is no flexibility without strength. Not everyone knows it but they go hand in hand. Core strength is the link connecting everything together and without it, it is difficult to improve flexibility.

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3 How to do core training for flexibility?

Core training for flexibility is not about isolated exercises that target one muscle group, but rather integrated exercises that challenge your body in different planes of motion and levels of intensity. Vary your core training by using different equipment, such as dumbbells, kettlebells, bands, balls, or your own body weight. Examples of core training exercises that can improve your flexibility include the bird dog, dead bug, and side plank. The bird dog strengthens your core and lower back, while stretching your hips and shoulders. The dead bug activates your core and stabilizes your spine, while stretching your hamstrings and hip flexors. And the side plank strengthens your core and obliques while stretching your chest and shoulders. Do 10 to 15 repetitions on each side for the bird dog and dead bug, and hold the side plank for 30 seconds on each side for 2 to 3 sets.

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Stratos Papaporfyriou

Posture Correction Specialist | Certified Personal Trainer | Weight Management Guidance for Busy Professionals | Free ebook in the ''Featured'' section ??|
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Core training can significantly improve flexibility by targeting various muscle groups, such as the obliques, lower back, and hips. Some effective core exercises for improving flexibility include: Swiss ball side plank: This exercise strengthens the core, hip, and shoulder muscles while stretching the chest and shoulders. Hanging from a pull-up bar: Hanging actively from a pull-up bar decompresses the spine while engaging the core to prevent swinging. This exercise works on the upper back, shoulders, core, forearms, and hand and wrist flexors. Incorporating these core exercises into your workout routine can help improve flexibility, stability and core strength.

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4 How to progress and regress core training?

Core training for flexibility doesn't have to be a one-size-fits-all approach. You can adjust your core training according to your goals, abilities, and needs by changing the range of motion, resistance, and stability. For example, you can lower your arm and leg closer to the floor or higher in the air during the bird dog to increase or decrease the range of motion. You can also add or remove external load such as weights, bands, or balls to make it more or less challenging. Additionally, you can increase or decrease the stability of your base of support during the core training by using one arm or leg, or an unstable surface. This will help you customize your core training so that it is tailored to your needs.

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5 How to incorporate core training into your routine?

Core training for flexibility should be an integral part of your overall functional training program, done regularly and consistently. Incorporating core training into your routine can be done in various ways. For instance, you can do some core exercises as a warm-up before your main workout to activate and prepare your core muscles, as well as side planks between sets of chest presses or rows during the workout to challenge and enhance your core strength and stability. Additionally, you can do some core exercises as a cool-down after the intense movements, to relax and stretch your core muscles and improve recovery and flexibility.

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Nicolas Sart

Luxury & High Performance Home Gyms | Technogym
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In Enso Bodyweight Training System, we usually end each workout with some variation of leg raises or hollow body hold. This is because core muscles are used every day in almost every activity. We want to train them regularly but limit training to one exercise per session to manage recovery. Leg raises can range from simple knee tucks to L-sits, and hollow body hold variations include very simple positions as well as exercises as advanced as the front lever.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How can you use core training to improve flexibility?

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1 What is core training?

2 How does core training improve flexibility?

3 How to do core training for flexibility?

4 How to progress and regress core training?

5 How to incorporate core training into your routine?

6 Here’s what else to consider

Functional Training

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How can you use core training to improve flexibility?

1

2

3

4

5

6

1 What is core training?

2 How does core training improve flexibility?

3 How to do core training for flexibility?

4 How to progress and regress core training?

5 How to incorporate core training into your routine?

6 Here’s what else to consider

Functional Training

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