Hi, it’s Adam…one of the most important aspects to any training program is the development of core strength. It is the difference maker between having good results and great results.
Whether you are just getting started on an exercise program, or a seasoned veteran of a fitness regime, centering your routine on your core is imperative to improved performance and longevity. In general terms, the core is defined as being central to the existence of something, so why wouldn’t we put the most emphasis on the core musculature of our body?
The core literally dictates our physical potential for functional movement, strength, and athleticism. The core can also be the root cause of general low back pain, musculoskeletal imbalance (poor posture), movement dysfunction (coordination), and even certain injuries through out the entire body.
Our nervous system will only allow our larger muscles to activate to the degree that the associated joints are stable and dynamic equilibrium is maintained. (Edgerton, Med Sci Sports Exercise) Hence the statement “you are only as strong as your weakest link” being that your core serves as the foundation for movement.
The Importance of Building Core Strength Thru an Integrated Progressive Approach
To achieve a highly functioning core, follow a progression that builds upon the stability and mobility of the hips, low back, and shoulder girdle in multiple planes of movement.
1. Establish a solid kinesthetic awareness as to the optimal body posture / alignment /positioning from which to strengthen the core thru basic stabilization exercises. (Strengthening the core with improper posture will only reinforce or create dysfunction and weakness.)
• Face up bridge (plank)
• Face down bridge (plank)
• Side bridge (plank)
• Isometric half squat
2. Incorporate basic “Dynamic Stabilization” exercises, which integrate mobility of the limbs while maintaining proper body alignment / posture.
• Any Level one exercise while moving a limbs in sync or out sink with each other. Light resistance can be applied manually, or through weights, resistance bands, cables, etc.
• Bird-dog exercise
3. Improve strength that results from dynamic movement of the trunk and extremities involving selected groups of muscles.
• Fwd / Side Crunches
• Trunk Rotations
• Dead lifts
4. Increase power and explosiveness to further challenge the core thru Plyometric movement.
• Medicine ball throws
• Explosive push-ups
• Kettle Bell swings
If you are in good health, realistically you can spend two to four weeks of progression on each area. Once you’ve completed all four phases, then it will be important to revisit some variation of each at least once per week to maintain. If you are involved in an activity that demands more improvement from one of those areas, then you can always add an extra session per week.
Maximize Your Results Potential by Working with a Professional Trainer in Venice, CA
The most beneficial way to learn how to train your core is to work with a professional and get “hands on” training. There is no substitute.
Are you ready to Advance your training?
I would love to get you set up properly with a personalized progression for your core. Call, or email so we can get you on the fast track to reaching your goals. You can schedule a free fitness or nutrition assessment.
Or you can call me directly at 1 310 396 2100 and I’ll talk with you about a personalized plan to fit your specific needs and goals.
Thanks for reading, and I will talk to you again soon.