Your core consists of a network of connective tissues, muscles and nerves in your torso and hips that work together to both stabilize your body and move your body in different directions. This reduces your risk of injury during exercise and increases the amount of force you produce. A stable core also allows you to control your movement better, which helps you maintain joint position and your balance.
Deep Squat Combo
The deep squat combo is a fundamental movement pattern that works on core stability, which helps you maintain an upright posture and balance when you squat. This exercise helps you increase lower body strength that allows you to lift a heavier weight with a lower risk of injury, says Gray Cook, author of "Movement." Stand with your legs about shoulder-width apart and put a yoga block or phone book on the floor in front of you. Raise your arms over your head, exhale, and bend your torso forward to touch the block on the floor with your fingers or hands. Without losing contact with the floor, lower your buttocks into a deep squat position. As you hold this position for three deep breaths, keep your head and chest up as you press your elbows and knees against each other. Then raise your arms over your head to automatically activate your core, exhale, and stand straight up without moving your spine. The breathing will help you keep your torso upright. Perform two to three sets of five to six reps.
Soccer Throw
Your core also maintains your posture and alignment when you perform fast, explosive movements -- such as swinging and throwing. This exercise automatically activates your core when you bring your arms behind your head. With your torso extended slightly, this generates force in your abs before you throw the ball at a wall or toward a workout partner. It is like stretching a rubber band before releasing the tension. Stand about 10 feet away from a sturdy wall and hold a medicine ball behind your head. Step forward and throw the ball at the wall. Catch it after it bounces off the floor once. Repeat the exercise as fast as you can. Perform three sets of 10 reps.
Stepups and Lunges
A stepup is moving your body from a standing position to a higher elevation, while the lunge is moving your body from a standing position to a lower elevation. Both exercises require you to maintain an upright posture in which your core is automatically activated as you move. To do a basic lunge, stand with your feet together and step forward with your right foot. Lunge straight down until your left knee gently touches the floor, keeping your torso upright. Exhale and push yourself back to the standing position.
For the stepup, use a sturdy platform that is as high as your knees. Step on it with your right foot and push yourself on top of it, extending your left leg slightly behind you. Hold this position for one second and lower your body to the starting position. For both exercises, perform two to three sets of five to six reps per leg.
Misconceptions
Your core is constantly on auto-pilot whenever you stand or sit upright. Therefore, you do not need to consciously contract or suck in your abs when you exercise, says the National Academy of Sports Medicine. When you breathe correctly during exercise, your core automatically protects your joints and organs from injury when you move.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Movement"; Gray Cook; 2010
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