+ Knowing the ABC’s of your ABS

When training the abdominal region or “core training” the first and foremost question to ask is “what is the role of the midsection?” when we know the answer to that then we can understand how to train it effectively.

In regards to training the core, the primary role is to transfer force generated from the hips/ legs THROUGH the core into the upper body or visa versa….it needs to be STABLE

An example of utilizing our core can be seen from the action of pushing someone away from us. When we try and push someone away we generate force with the arms and shoulders, STIFFEN through the core (resist extension of the spine) and transfer that force into the ground, forcing our opponent away.

If the core isn’t up to the task of transferring the power generated by the upper body, then all that would happen is you would push yourself AWAY (spinal extension) rather than the other person.

So what do I need to start doing to get my core strong?

Anti-Lateral flexion
Side plank

Try and work your way up to holding this position for 1 minute. With all of the movements listed here, it is better to hold a perfect position for a only a few seconds and build up rather than holding a poor position for longer as the goal is to train the body to start holding perfect alignment.

Anti-Extension
Front plank

1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge on your toes and forearms
3. Maintain a flat back and do not allow your hips to sag towards the ground

Try to work up to holding this position for 1 minute. As soon as the body starts to drop it is imperative you stop the movement thus to avoid training the wrong position.

Anti-Rotation
Pallof Press

Grab a cable and hold directly in front of your torso. Hold this position for up to 1 minute. Remember to swap over so both sides (obliques) of your core are being hit.

Perfect alignment in all these exercises is critical so please come and talk to an exercise consultant about how to correctly perform these core strengthening movements.