I wanted to briefly go over anatomically that the “core” is really comprised, and why we should maintain a strong and balance core. I also briefly outlined a few exercises with slight progression and the acute variables or the parameters to exercise within and/or around.
THE CORE IS WHERE YOUR BODY’S CENTER OF GRAVITY IS LOCATED AND WHERE ALL MOVEMENT BEGINS
“Low-back pain is one of the major forms of musculoskeletal degeneration seen in the adult population, affecting nearly 80% of ALL adults.” –Inman VT, MD: Williams & Wilkins; 2005
- What is your Core? What are we talking about some apples here??
- Comprised of 29 different muscle groups
- Divided into 2 different sets of muscle groups
- The Stabilization System – Deep muscles that stables Lumbo-pelvo-hip-complex
- The Movement System – allows for movement of the torso and hips
- Why do we train our Core?
- It’s where all movement begins, so you must have an efficiently strong and responsive “base” to operate from
- This allows for optimum movement which we allow for a decrease in risk of injury allowing for your movements to be sustainable for a long period of time
- Significantly decrease the prevalence of lower back pain, which is predominantly seen in individuals who work in enclosed work spaces like offices or ones engaged in manual labor jobs
- Lower back pain estimated annual cost in the U.S. are greater than $26 billion
……catching the drift??? Training your core properly is a MUST!!
- How do I train my Core?
- Start out by training the “Stabilization” system
- Involves isometric or static holds, meaning, little or no net movement
- Begin each exercise by “drawing-in” or “pulling-in” our belly button towards your spine…and hold it there the entire set!
- Planks – Side Planks
- Floor Bridge – 1-Leg Floor Bridge
- Floor Prone Cobra – Ball Cobra & Ball Combo 1 & 2
- Pick out 1-4 exercises
- Perform 1-4 sets
- 12-20 reps
- Slow Temp
- 0-90s rest
- Perform for 3-4 weeks in progression then move onto the movement system
- Now were aiming towards that 6 pack!
- Still perform the “draw-in” technique on each set
- Involves trunk movement, and loading the core musculature
- Ball Crunch – Add resistance, rotations
- Floor Reverse Crunch – Floor Leg Raises & 1- Leg Raises
- Band rotations -Cables, multi-vector, increasing load
- Hyper-extensions – Ball hyper-extensions, add rotation, load
- Pick 1-4 exercises
- 2-4 sets
- 8-12 reps
- Medium tempo
- 0-60s rest
Happy lifting. Build that strong foundation and your house will be structurally efficient to stand the tests of time!