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It occurred
to me while reading the first installment of the ‘What is
the Best Ab Exercise?’ series that all I basically did was
bash abdominal flexion training, while failing to discuss
in detail abdominal stability and rotary training. So here
is goes….
STABILITY
Let’s
start with stability. One might say that the purpose of
the core is to unite and coordinate movements of the upper
and lower bodies. A strong, stable core allows one to transfer
power and strength between the upper and lower extremities
during such movements as a golf swing, throwing a ball,
or walking while carrying a wiggling child. Strong core
stabilizer muscles would prevent your upper body from collapsing
during such activities, which could lead to poor performance
of said activity, a back injury, or a bruised, crying child.
So how
does one train for core stability? I like to think of stabilization
training as ‘anti-training.’ That’s anti-flexion, anti-extension,
and anti-rotation. During stabilization training we do not
want to flex, extend, or rotate the spine, but instead want
perfectly aligned posture. Exercises to incorporate would
include the bridge/plank series (prone and side), as well
as the pointer dog/bird dog.
One
tip when practicing these floor-based exercises is to assume
an ideal posture you would want to have when standing. Secondly,
make sure your lower abdominals are engaged and your low
back is lengthened. This can be accomplished by tipping
the pelvis up slightly, as if you are trying to pinch your
belt buckle. Ask a trainer to demonstrate this as it can
be tricky to learn on your own.
Anti-rotation,
or rotary stability, can be practiced by using an exercise
band or a cable machine to apply rotational resistance as
you fight to stay straight: eyes, chest, fists, hips, and
toes all lined up straight ahead. Again, ask a trainer to
demonstrate, or contact me for more detailed information.
ROTATION
Now
sometimes we want to rotate, as in the examples mentioned
above when hitting a golf ball or throwing any type of pass.
Power and strength are generated through the legs and hips,
pass through the rotating core musculature, and are transferred
to the upper body extremities, allowing for a MUCH longer
drive, throw, or hit.
Stepping
aside from sports, one can see the functional importance
of twisting when participating in basic human activities
such as building structures, moving objects, hunting game,
or defending oneself. For these reasons, our bodies are
equipped with powerful muscles called obliques that are
responsible for rotation.
Simple
rotation exercises such as medicine ball twists, cable chops,
and/or band-resisted rotations will more than adequately
stimulate your rotational ability, strength, and power to
improve.
In conclusion,
the core of the body is made to provide two basic functions:
stability and rotation. Both of these functions are central
to human function and the completion of daily activities,
and when trained properly will improve performance in leisure
activities as well. Again, please do not hesitate to contact
a fitness professional, myself or otherwise, with questions
or for individual instruction, that is what we are here
for!
Again,
for the full article please click
here.
Mike
Jett, MS, CSCS
Jett Fitness Blog
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