CORE ESSENTIALS BEYOND ROUTINES FROM AB & BACK

Having a powerful core means going beyond a basic routine of ab and back and adding exercises that build a solid core and a healthy power centre. Your heart is the engine of life-through power. A good support base at the centre of the body makes it possible to properly pass forces to the extremities when we raise, throw, kick, swing, run, etc.. A deeper understanding of core essentials, including both the inner and outer musculature, is needed to fully train the core. The transversus abdominis, pelvic floor, diaphragm, and quadratus lumborum and multifidi muscles are part of the muscles of the inner heart. Such muscles help to stabilise the spine and pelvis and help to mitigate damaging rotational motion (O'Byrne, 2007). The "outer core" includes the rectus abdominis, inner obliques, outer obliques and erector spinae, the global movers of the spine. Spinal flexion, lateral flexion, maintaining an upright posture, and rotation of the trunk are assisted by the muscles of the outer core. When practising, as you would in everyday life, it is important to use inner and outer musculature, enabling natural mobility in bending, extending, rotating and stabilising motion. A smart way to do this is to add ball exercises to your core workouts. 

Some of the advantages of ball preparation for stability include:

• Increased range of spine motion.
• Lumbar curve support to allow for a greater range of resisted movement.
• Accommodation at all fitness levels by changing the position of the body or manipulating variables of the balance challenge.
• Develops equilibrium and improves deep musculature stabilisation.
• It enhances motor learning by activating neuro-receptors.

 Since the core is the basis for all movement, exercises that functionally challenge the inner and outer unit are important. A core-focused whole body workout plan will build a solid, healthy inner unit and establish a functionally fit body. 

Supine Curl Trunk

 In the rectus abdominis and internal/external obliques, this exercise challenges muscle strength and stamina as well as the flexibility of the quadriceps, hip extensors and neck flexors Start lying supine with the lumbar spine balanced on the ball, feet divided by hip width on the floor. Flex the neck and draw down the ribs toward the hips. Keep, then return to the beginning slowly. 

Tips for Teaching:

• The most common issue is stabilising the neck and pelvis-instability in these areas and it needs to be tackled initially.
• Stop moving the body forward and controlling the eccentric (lowering) motion.
• It should not pass the ball.

Variation: Variation:

• Challenge of resistance: By putting the hands behind the back, add the arms.
• Challenge for balance: Lift one leg.

Curl Oblique:

Stagger the feet slightly and rotate the hips to one side slightly. Placed one arm to one hand. Through the ball, anchor the lower hip. Think of diagonally pushing the ribcage in the direction the legs are pointing (right elbow to right inner thigh).