Ronny Terry is a Swindon-based personal trainer. He has previously worked as Performance Analyst with Swindon Town FC and on obesity initiatives with the NHS. Tweet your questions to @SWITCHFITUK or visit www.switchfit.co.uk

WHAT exactly is ‘the core’ and how can I train it effectively?

The core is comprised of muscles that stabilise and move the spine.

The inner core is made up of the diaphragm, multifidi, pelvic floor, deep cervical flexors and the transverse abdominis. Deep inside the abdomen, these muscles activate during movement or breathing.

The outer core muscles also protect the spine, but have other movement patterns and some also attach to the limbs.

The rectus abdominis, commonly known as the six-pack, is part of the outer core alongside the glutes, hip flexors, quadratus lumborum, lats and spinal erectors.

The core is there to protect the spine by preventing excessive flexion, extension and rotation during motion. Its stiffness limits movement around the spine so that forces can be transferred from the peripheral joints with decreased risk of injury.

Without a strong core protecting the spine, forces may be shifted onto passive structures such as discs, ligaments and joints capsules which aren’t designed to take such a bashing.

The best way to train the core is with anti-movement exercises.

These involve keeping the spine in a neutral state while resisting forces trying to pull it out of position. If you squat or deadlift, you’re already performing anti-flexion as you resist rounding of the back. The plank is a great anti-extension exercise that can be done with straight or bent arms. The suitcase carry is an excellent movement to resist lateral flexion and involves walking with a dumbbell in one hand while maintaining good posture.

Anti-rotation can be performed using a cable machine and rope attachment. Simply set the cable height to chest level, hold the rope against your chest and side-step a few paces away. Straighten arms directly in front of you and hold the position. Crunches, sit-ups and leg raises aren’t necessary for a strong core. Completing a range of anti-movement exercises a few times per week is far more effective.