Core Strength Training: Three Action Recommendations

- Sep 07, 2018-

Importance of core strength:

Whether it helps stabilize your torso in everyday life, allows for a smooth transfer of power during movement, and reduces the risk of injury, having a strong core is important.

Core strength training focuses on stability. The ability to maintain the neutral, stable and non-deformed spine in motion is maintained. When there is resistance from outside trying to take the spine away during movement, we need to use core strength to stabilize the spine to resist the resistance and maintain the normal alignment of the spine.

There are many exercises for core strength. There are three common exercises (stretch, side bend, and spin). Today I recommend three great exercises to improve your core strength.

Motion 1: prostrate and support the boat

The motion of the plank plus the upper limb pull, can exercise our anti stretch and anti spin core strength very well.

1. Hold the dumbbell with both hands, and lean into the preposition of push-ups, with your feet shoulder-width apart and feet on the ground.

Then alternate the rowing with one hand.

2. Don't bend the body or rotate the hip joint during the whole movement.

Action 2: kneel to resist forward movement

Objective: anti-rotation core strength training

1. Use a elastic band or roller ski cable to load, with the fixed end height approximately under your pectoral muscle.

Stand with your feet shoulder-width apart, raise your head and face forward, hold the handle with both hands, and pull the tension cord up to your belly, then walk a few steps to your side!

When walking at the appropriate distance (resistance), the feet are the same width as the hips, maintaining good posture, and tense the whole body.

When you move sideways, there is a rotational resistance pulling on your torso. This resistance tries to turn your torso around, so all you need to do is use your core strength to continue to maintain good body posture against the rotation.

If your core is lazy, or too much resistance, your spine will deviate from neutral and lose stability.


Action 3: a one-handed farmer walks

Objective: lateral flexion core strength training

When walking with unilateral weights, you need to use your core strength to keep your spine stable and counter lateral flexion (to resist external forces to prevent lumbar scoliosis).

What you need to do is to hold the dumbbells in one hand and walk with the weight.

Keep the shoulders back, spine neutral, and squeeze the hips during the action.

At this point you will feel a force that will bend your body, and you will have to go and tighten your core and resist the forces of lateral flexion.