Strengthen Your Core Anywhere
Client: Coach Rachel, why do not we ever do ab exercises? Me: Were doing ab exercises each time we squat, swing, press, deadlift, pull-up, and plank. But you will never sees a sit-up or crunch in the exercise sessions I lead, and heres why: each time you do a sit-up, its like someone parking a motorcycle on the body. Sound good? Think of a steel beam that supports a building. You'd never expect it to bend, twist, and still carry load, but that's exactly what our spines do! They bend, twist, let our lungs to fill with air, dance, jump, run, playbut we still have to defend them.
Your support beam is unbelievably important. The Benefits of Rotation & Anti Rotation - One of the worlds leading spinal experts. McGill, has spent 3 Decades analyzing spinal biomechanics at the University of Waterloo in Canada, and he's on a crusade to end crunches. His 3 favored core exercises are side plank, bird dog, and stir the pot. McGill preaches that the best way to train your heart is with your vertebral column in neutral, using various forms of plating or movements which use rotation or resist rotation to build strength. Planks are so great because they recruit the maximum amount of ab muscles at the same time.
And thats just how life works. Natural, every day activities require our muscles to work together and fire simultaneously. Therefore, among the best things you may do to get ready for life and prevent back injuries is to stop creaking and start planking. You may also try boards with leg lifts, suspended rollouts, or tucks. All 3 require spinal stabilization, strength, and endurance. Additionally to stabilization practices, you can challenge your core by focusing on rotation or resisting rotation. Check out the moves below. The board pull through is the best of both stabilization and anti rotation. Keeping your body still, resist moving anything, but your arm while you drag the sandbag through.
The windmill is a more sophisticated movement which requires good form and control, and is believed to be an anti rotation exercise that you could top load, bottom load, or both. The high to low chop functions the opposing movement as you rotate your body on the cable machine or with a band. Im ecstatic that the physical fitness industry is working smarter, not harder with regards to core training. Now you can too!.