“Core strength is everything” or some variation of the quoted, is a statement so often declared by fitness enthusiasts that I believe few take note of the well intentioned half-truth they are speaking. Though the meme manages to get the gist across to anyone needing some quick guidance; If I tell you to drive north from Texas to get to Quebec, you understand how to start the journey, but it won’t be long before you find yourself 30 minutes to an hour off course.
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I find the above statement is better amended to: all physical effort, advantageously performed, requires core strength in varying degrees. In the beginning you can likely focus a large portion of your attention at your midsection as this will need to brace to protect your vital organs while also correcting a cultural/societal tendency toward hyper-lordosis (a prominent extended curve of the lumbar) and its anatomical counter adaptation a kyphotic (rounded/flexed) thoracic (upper) spine. Obviously this isn’t everyone, nor are these the only reasons one should be aware of the muscles of the abdominals and pelvic floor, but it is to say:
When you leak energy from your center, you are required to work harder distally.
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Once you have an ability to stabilize/brace the midsection, you want to use those muscles to “move” your body. Don’t get stuck here, even if you are working toward the aesthetic of abdominal definition.
Beginners to Strength and Stability work:
Make this the bulk of your focus
4-8 months of regular practice:
Make this the warm up of your strength routine
8-12+ months of regular practice:
Find more creative ways to warm up. i.e., What is relevant to you at this point? What needs to “wake up” before you move your body? Tight Shoulders? Weak Core? Mis-firing/misaligned gluteus muscles?
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The following are several exercises I have found success in conveying how to brace the core. These mostly focus on bracing in lateral movements.* We will explore contra-lateral movements in a future post.^
*^where one is demanded to brace for things happening
*lateral: on the same side
^contra-lateral: on opposite sides
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For “Advanced” individuals who fall into category 3. If you have done these exercises for 6 weeks+ and still feel deficiency in stabilizing at your core (in this or a related movement, you may need a different variation… advanced students in any discipline benefit from doing research… Good luck)
Video 1:
Neutral pelvic tilt
one leg at a time creating load
both legs together creating load
Video 2.
Posterior pelvic tilt/tucked tail
one leg at a time creating load w/straight legs
both legs together creating load
Video 3
Hollow Body Line/Back Body Line
Same lower abs as double leg PPT (posterior pelvic tilt) version in Video 2 with added upper-abdominal engagement. - often referred to as: “Hollow Body” or “Back Body Line”
Video 4
Front Body Line/Handstand Body Line
Same as Video 3 but prone as opposed to supine
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