A strong core is however, is about the muscles surrounding the spine working together to “brace” the spine against compression, shear and hoop (circular/ twisting) forces. Some of these are not just 6 pack muscles like the rectus abdominus. But also the lats, obliques, transverse abdominus, spinal errectors and even glutes. A strong, stable, core is protective of the low back, improves posture and sports performance by facilitating the most effective transfer of force from the extremities through the body.
These 3 exercises will revolutionize your core training and bring you out of the dark ages of crunches and sit-ups and into 2016.
- Maintain a stable base, feet slightly greater than hip width and “rooted” (solid foot pressure through the heels) into the floor, toes straight ahead.
- Hips pushed back slightly.
- Soft, slightly bent, knees.
- Shoulders down.
- Ribcage in neutral on the abs.
- Create a straight line through the crotch, belt buckle, belly button, sternum (between the nipples) and chin.
Stir The Pot:
- Start in a plank position, abs tight, shoulders in the joint and glutes squeezed.
- The pressure on the ball should be with the forearms. Not by digging the elbows on the ball.
- Don’t allow the hips or shoulders to drop, rotate or shift during the movement.
- Focus on creating tight, even circles with ball.
- Start in a tall, “pillar” position. The ribcage, and hips in neutral. Shoulder in the joint.
- Stay tall, no leaning, spine neutral the whole time.
- Crush the bell.
- Neither the arm or bell should rest on the body.
- Keep your steps to a normal or slightly shorter length so you stay “under” the hips.
Next time you’re training your core, try these and remember the focus of all of them should never be how long you can hold them or how many reps you can do. Instead focus on creating tightness and never allowing the “core” to move. You’ll be amazed at how these exercises will revolutionize your training, strengthen your core and improve your performance, posture and back pain.