Saturday, January 28, 2023

Work Your Core, Not Just Your Abs

 

When most people hear “core,” they think “abs.”  Actually, your core includes the muscles of your torso — shoulders through hips (deltoids, abdominals, gluteals, and lumbar spine).  These muscles initiate, generate, and resist movement (running, jumping, hitting, and throwing), strength, and power.  If you’re not strong through your core, it won’t matter how strong the muscles of your arms and legs are, because you just can’t compensate for a weak core.

Exercises that integrate your entire core elicit greater muscle activation than exercises that isolate the abs.  There are lots of exercises that target the muscles of the core, but not all core exercises elicit significant activation in a way that enhances functional gains and peak performance.

Benefits of exercises that active your core musculature include:

  • maximize strength
  • improve endurance
  • enhance stability
  • reduce injury
  • maintain mobility

Here are some core exercises that will help you maximize strength,improve muscular endurance, and reduce injury:

  • Plank (4-point, 3-point, 2-point)
  • Hanging Leg Raise
  • Medicine Ball Toe Touch
  • Swiss Ball Leg Raise

Rotational exercises, like the one’s listed below, help to strengthen the core through all three planes of motion:

  • Russian Twist
  • Lateral Medicine Ball Slams and Throws
  • Kettlebell Woodchopper and Corkscrew

Anti-Rotational exercises — those for which you move your arms and shoulders laterally but do not rotate your hips (for example, the Russian Twist – Bench Holding Stability Ball) — are still another way to effectively strengthen your core.

Get STRONGER, Get FASTER!

Steve Harehttp://www.ohiovarsity.com
Steve Hare is the Chagrin Valley Conference's Sports Information Director. He also created and publishes OhioVarsity.com, an online publication dedicated to providing hyperlocal coverage to area high school athletic programs. Hare began covering high school sports for the Lake County News Herald in 1997. Hare attended Willoughby South High School through the middle of his senior year, then graduated from Berkshire High School in Burton in 1986. He played football, wrestled and was an all-Geauga county baseball player (1986). He lives in Chardon with his wife Paulette and their children.

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