There are many unique and creative ways to help participants strengthen their cores. This mini routine improves sports performance and enhances bone mineral density in the cervical spine. In sports-themed classes, instructors often teach exercises in unstable body positions. You can, of course, also teach core moves from an unstable posture (Willardson 2007). Train the core for proximal-to-distal force generation with simple equipment that most fitness facility group fitness studios already have: rubber resistance tubing and bands (Kibler, Press &Sciascia 2006).
Hip/Core Rotation: Lunge Position
This movement starts with hip rotation and then continues with resisted core rotation. The concentric phase is quick (1 second), followed by a slower eccentric phase (3 seconds).
Once again, hip rotation starts the movement; however, in this move the knee extends as the arms pull the band or tubing up. The concentric phase is quick (1 second), followed by a slower eccentric phase (3 seconds).
Bird-Dog With Resistance
This move includes strong shoulder abduction and scapular adduction, which enhance BMD and neutral loading of the spine.
Kibler, W., Press, J., & Sciascia, A. 2006. The role of core stability in athletic function. Sports Medicine, 36 (3), 189-98.
Willardson, J. 2007. Core stability training: Applications to sports conditioning programs. Journal of Strength and Conditioning Research, 7 21 (3), 979-85.
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