We can all agree that training the Core can be confusing and that there are so many ways of training the Core. Incorporating Core exercises has many benefits, including improving health, improving performance, and reducing the potential for injury. How do we define the Core? The Core consists of the Hips, Shoulder, and Spine. When determining the muscles that make up the midsection, it includes Glutes, Hamstrings, Hip Rotators, Spinal Erectors, Quadratus lumborum, Rectus abdominis, Transverse abdominis, Internal obliques, External obliques, and Multifidus muscles. The next question is how do we train the Core effectively? First, we must shift our mindset and start thinking of the Core as stabilizers, not movers. Understanding the primary goal of the Core is to stabilize the spine during motion.
In the past, we were used to exercises such as side bends or crunches. Which often created motion in the lumbar spine, which could lead to low back pain. The Key to training the Core is not to think of it as max strength work. Lastly, having a balance between Anti-Extension, Anti-Flexion, and Anti-Lateral Flexion Exercises.
Here are some examples of Anti-Extension exercises that you can incorporate into your daily routine.
Front Plank: Own position 1st before progressing to Feet Elevated Front Plank
The goal of anti-extension exercises is to challenge you to maintain your spinal position during movement. Stay tuned for Part 2 Training the CORE 101.
