Your Core Muscle

Core training has become increasingly popular, especially since a connection has been made between the alleviation of lower back pain and the strength of your core. Even after all the developments I still favour the “old school” approach on improving your core strength.

In my experience, excessive sit-ups can lead to a lot of lower back problems, and can even lead to herniated discs. Many hail Plank as the best way to attain that herculean core, however, there is a limit to how much you can improve from this. And naturally there is only so much one exercise can do to relieve the multifaceted strain your core is subjected to on a daily basis.

What is your Core

Often people are of the belief that core strength and powerful abs are synonymous with one another. This is a fallacy. The Core is not just your 6 pack (otherwise known as your Rectus Abdominals) or, in my case, the keg lovingly pats gut. It is also your obliques (side abs); gluteal muscles (butt); deeper lying abdominal muscle groups; and multifidus (back muscles). All of these work together to perform these functions.

  • Protect and stabilise the spine
  • Control position and movement of trunk
  • To create the optimum production to transfer force to arms and legs

As mentioned earlier, your core straddles an array of dimensions that facilitate movement. These movements are:

  • Flexion and extension of the spine
  • Side flexion
  • Rotation

From improving these movement patterns by way of increasing core strength, you will find your body will have a more stable foundation from which to train your body, and have a higher resilience against sports injuries, becoming a stronger athlete.

What a hint to achieve an all round stronger core? Here’s a start!

Exercise Reps Sets
Ab Wheel Roll Outs 10 3
Dead Lifts 10 3
Side Plank
Off-set Walk Lunges 12 3
Pallof Press 10 3
Supermans 12 3
Hip Thrusts 12 3

Have Fun!!!

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