This edition of Core Conditioning 101 focuses on the 'Swissball Prone Roll Out' a rather long winded name but a great, simple exercise for conditioning the whole Abdominal musculature.  It integrates the inner (stabiliser) unit muscles with the outer (movement) unit muscles to produce a fully functional abdominal exercise that should be the bedrock of your core workouts.  Here's what you need to know....

When you bend forward the properly functioning core works like this:  The contraction of the lower abdominal muscle fibres act to rotate the pelvis posteriorly which tightens the sacrotuberous, sacrospinous and sacroiliac ligaments and stabilises the sacroiliac (SI) joint against the shear force of the torsos weight.  This is what happens when everything works as it's supposed to.  If your lower abdominals aren't strong enough or they aren't firing up in the sequence they are supposed to you get problems such as lower back ache and SI joint pain.

The Horse stance - Silly name, great exercise!

Having a strong core is all well and good for doing complex exercises on the floor but you need to link that "inner unit" strength to the muscles of the "outer unit" that mobilise the body for it to be any good in the real world.  You can have great core strength in an isolated exercise on the floor and still put your back out lifting something.  The inner and outer units must be conditioned to work together and that starts with the Horse stance exercises.

If you want to appear to know what you're talking about in the fitness industry then "core" is your go-to buzzword it seems.  There are rank upon rank of so called "experts" queuing up on YouTube to share the secret of their latest, hardest, most - "core" workouts.

But what is core conditioning really all about and what is my issue with YouTube superstars and their "expert" advice?

Since my last training blog, I certainly feel like I have turned a corner in the road to recovery from my ankle injury. An awesome speed training session with my running club, Fareham Crusaders proved that my fitness levels and stamina are improving and I completed my first race since the injury on Sunday, only a minute slower than last year's time over the same course. It has really boosted my confidence and re-motivated me towards reaching the ultimate goal: completing the Great South Run.

But I know I cannot afford to be complacent. I may not be feeling the effects of the injury anymore but rehab exercises will still have to feature in my training plan, not easy when I also want to increase my mileage. With this in mind, I joined in with our Core Conditioning Class on Tuesday lunchtime as an easy way to get a more 'rehabby' session in. Neil Dayus explains: "The core musculature plays a vital role in running. It stabilises the movement of the limbs during gait and provides a stable base from which propulsive power can be developed efficiently, saving us effort and reducing the chances of an injury." I have been fairly focussed on increasing my mileage and improving the strength and stability in my ankle and as a result, the importance of core training has occasionally been sidelined. However, the 45 minute lunchtime class is an ideal way of fitting this training into my schedule and it means I can still run in the evening with my club. If you can't make the class, I strongly recommend booking a session with Neil so he can advise you on core exercises you can fit into your routine - it really does make a difference! Call 02393 233140 or e-mail This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

Did you know that On the Bench put on group exercise classes in circuit training, core conditioning and pre-natal exercise? These classes are a great way to improve your fitness and boost your metabolism to keep the winter blues at bay.

Each of our classes are led by our expert personal trainer Neil Dayus. Whats more we cap the class sizes at six people to ensure that everyone gets the coaching they need, maximising the benefit of each session.


Tuesday at 15:00 - PRE NATAL EXERCISE - a 45 minute class tailored to the specific physical demands that pregnancy brings and designed to be suitable for all stages of pregnancy.  The class focuses on supporting the postural changes that the body undergoes during pregnancy and emphasises specific strengthening to reduce discomfort as well as providing a fantastic metabolism boost to keep weight gain managable.


Wednesdays at 17:15 - CIRCUIT TRAINING - a 45 minute circuit training class with a difference.  Group size limited to 6 people to ensure that you get to experience the very best in personal instruction as part of a group exercise class.  A real blend of expert personal training and circuit training.  Ability and fitness level are not important, everyone will get a great workout from this class based on getting you moving!


Thursdays at 17:15 - CORE CONDITIONING - a 45 minute class targetting the abdominal muscles and the back for a strong, stable core.  Neil is a real expert in core conditioning and each of these classes are tailored to the participants unique ability level to offer the very best workout for you. 

Our class price is £5.00 per class and due to the limited spaces available we recommend that you call ahead to reserve a spot. You can reach us on 02393 233140 or email This e-mail address is being protected from spambots. You need JavaScript enabled to view it to ask for further information or book a space.

Starting any new activity is something of a journey of discovery, with exercise we frequently experience the "working muscles I never knew I had" effect.  This is a great part of any physical training plan, it focuses our attention on the working muscles, the sensations of effort and generally makes us more aware of our bodies abilities.

I think that one of the most important aspects of body awareness we can gain is awareness of our "core".  It's an often banded about phrase that many mistakenly attribute to anything that makes their abdominals hurt!  The core or inner-unit comprises three main elements, the Diaphragm, the Pelvic Floor and the Transversius abdominis (TVA).  Synchronised firing of these elements combine to stabilise the spine, allowing us to perform a wide range of movements and yet are an often overlooked element of a physical training programme (of any level).

So while we are finding muscles we never knew we had start with this one.  Start with the TVA.  It will save you a lot of potential back problems and allow you to greatly improve the quality of all your movements.

To find the TVA firstly lie face down on the floor and place your hand under your stomach so that the index finger is just beneath the belly button.  You will feel the weight of your stomach pressing down on your hand when you are relaxed in this position.  To activate the TVA simply imagine you are pulling the stomach away from the hand ever-so slightly, just enough to feel the pressure lift marginally.  Hold this position for ten seconds, breathing normally as you hold.  Relax and repeat.

With this new-found ability to identify and recruit the TVA your core training, injury risk and enjoyment of movement will benefit immensely.  If you need help with creating your very own strong core then http://www.on-the-bench.co.uk/exercise/corrective-exercise.html will be of great help to you..

Enjoy,

Neil.