Answers (15)
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I am partial to exercises on the soft foam roller where I can start with a neutral spine and then challenge myself to maintain that position, for example through a single leg lift.
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One of my favorite, unexpected ways to work the core is to foam roll my legs for a long time, while keeping plank positions. In other words, keep the hips from sagging by really scooping the abs and pushing away from the floor with either the hands or forearms. The most challenging one for the core is rolling on the front and sides of the lower leg in a prone position with elbows on the floor - either by doing a reverse crunch, or by moving up and down with straight legs, thereby using a lot of lats and tris. When the roller is by the ankles, there is so much unsupported bodyweight between them and your elbows that keeping a good plank position is a real challenge. Of course, you're also multitasking with the myofascial release. And the usually neglected lower leg area really needs it!
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I am working on a publication currently for Medicine and Science in Sport and Exercise looking at the effects of exercises on core activation patterns in asymptomatic and chronic lower back pain individuals. However, for now I will say unilateral exercises have relatively high levels of core activation.
Fuel the Movement,
JM
Fuel the Movement,
JM
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There are many, many exercises for the core. Here is one.
From plank position, seperate the feet so that they are two to three and a half times your hip wdth apart. Slightly tilt the pelvis posteriorly so as to feel some transversus abdominis engagement. Your hands are between shoulder and neck height (palms on the floor) and they are next to each other.
Now, from here the pelvis must be stabilaized so that is square to the floor. The hips must not rotate left or right during this exercise.
The the hand will lift now and the torso will rotate. If the right hand lifts, the torso will rotate to the right in an attempt to get the right hand vertically above the left hand, which is still on the floor. Slowly return the right hand back to the starting position. Switch hands. Remember, the pelvis must be stabilized so that it is square to the floor (no left or right rotation) throughout the duration of this exercise.
In doing this exercise, the hip musculature and the tranversus abdom. and the rectus abdom. stabilize the pelvis. The internal and external obliques, along with the lats, rhomboids, rear delts and sundry shoulder stabilizers come into play to effect the rotation.
To progress, do this exercise with dumbells in your hands.
Have Fun,
Harold E. Rose, Jr.
Ab-Sutra Health and Fitness Coaches
Be Healthy, Be Ageless, Be You
www.absutrafitness.com
From plank position, seperate the feet so that they are two to three and a half times your hip wdth apart. Slightly tilt the pelvis posteriorly so as to feel some transversus abdominis engagement. Your hands are between shoulder and neck height (palms on the floor) and they are next to each other.
Now, from here the pelvis must be stabilaized so that is square to the floor. The hips must not rotate left or right during this exercise.
The the hand will lift now and the torso will rotate. If the right hand lifts, the torso will rotate to the right in an attempt to get the right hand vertically above the left hand, which is still on the floor. Slowly return the right hand back to the starting position. Switch hands. Remember, the pelvis must be stabilized so that it is square to the floor (no left or right rotation) throughout the duration of this exercise.
In doing this exercise, the hip musculature and the tranversus abdom. and the rectus abdom. stabilize the pelvis. The internal and external obliques, along with the lats, rhomboids, rear delts and sundry shoulder stabilizers come into play to effect the rotation.
To progress, do this exercise with dumbells in your hands.
Have Fun,
Harold E. Rose, Jr.
Ab-Sutra Health and Fitness Coaches
Be Healthy, Be Ageless, Be You
www.absutrafitness.com
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I love Russian Twists! Done correctly, it's an excellent ab exercise that usually gets results quickly for a lot of people.
I like to think of it as a versatile exercise as well. There are a lot of variations that, as a trainer, I am able to use with my clients. By adjusting the angles, the tempo, and the resistance used or not used, you end up with an all around great exercise!
I like to think of it as a versatile exercise as well. There are a lot of variations that, as a trainer, I am able to use with my clients. By adjusting the angles, the tempo, and the resistance used or not used, you end up with an all around great exercise!
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The last few months I have found myself doing a version of supine leg raises with lateral movement "windshield wipers" while holding heavy dumbbells in an outstretched chest press position. This allows me to incorporate both scapular stabilization and transverse plane core work.
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I know this is more than just one exercise, but have you all tried the new Les Mills Program CXWORX? It is a 30 min workout in a Group Fitness setting or a small group PT session. CXWORX really hones in on the torso and sling muscles that connect your upper body to your lower body. If you haven't heard of it yet, check this out.... http://www.getcx30.com/
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Glute-ham raise for posterior
Plank raises for anterior
side plank raises for lateral
the planks are not static all though I do those too they are not my favorite.
Plank raises for anterior
side plank raises for lateral
the planks are not static all though I do those too they are not my favorite.
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I love working with BOSU Balance and also dyna discs. They not only work your stabilizer muscles they also activate your core muscles (TA muscles). You can do anything from beginner to super advanced exercises on both of these pieces of equipment.
Thanks,
Kisar
Thanks,
Kisar
