Core exercise has been performed since the inception of weightlifting when Milo of Crete squatted to pick up a small calf. Although the term recently surged in popularity over the last decade, core movements are nothing new. Physical therapist Gray Cook describes core training as an attempt to centralize the strength, flexibility, coordination and power of the body into the most powerful region of the body--the hips and torso. Sports performance specialist Mark Verstegen defines core exercise as the pillar of stability around which all power is developed. The core consists of all of the muscles between the knees and shoulders. These muscles are in charge of stabilizing the torso so that the limbs can transfer energy most efficiently. You can perform core exercises in any gym.
The Squat
Perhaps the king of all core exercises, the squat is used at least once throughout daily function. To perform the squat, ensure you are standing with your head at its tallest point, and brace your stomach so that the spine cannot move. Then sit your hips backward while keeping your back straight and your weight in your heels. When you cannot drop your butt any lower without rounding your back, return to a standing position. You may use a barbell, dumbbells, medicine balls, or even kettle bells to add resistance.
The Deadlift
If the squat is the king of core movements, the deadlift is the right-hand man. You can perform a deadlift by standing with your head at its tallest point and bracing your stomach as in the squat. Then grasping either a barbell or dumbbells, lean your hips and torso forward keeping your back straight and weight in your heels. Once your hips become restricted, bend your knees to lower your torso toward the ground while keeping your back straight. Once you cannot lower your butt any more, return to a standing position by straightening your knees and flexing your hips.
Stability Ball Knee Tucks
Position a swiss ball underneath your chest, and walk your hands forward until the tops of your feet touch the ball and your body is in a pushup position. Make sure to keep your abdominals braced and back straight during the entire movement. Once you are in this position, bend your knees to decrease the energy required to brace the abdomen; then return the legs to straight to challenge the stomach again. Contract your glutes when challenging the abs to aid them in supporting the back.
Supine Glute Bridge
Lying on your back, begin the movement with your knees bent to 90 degrees and your back flat. Brace the stomach to keep the back from rounding during the movement. Then contract your butt, and push your heels into the ground to lift the hips and line them up with the shoulders. You should feel this movement in your butt and abdominals.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Core Performance"; Mark Verstegen; 2004
- "Strength Ball Training"; Lorne Goldberg & Peter Twist; 2002
Member Comments