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Core Exercises

  • Core facts and how to properly “engage your core”:

    • The core is not simply the 6-pack abs that your see on your favorite fitness magazine cover. The core consists of any muscles that aid in the stabilization of the lower back, pelvis, and hip complex (which is why, if you want to get fancy, core training is often termed lumbopelvic stability training). 

      • Deep lumbar spine (low back) stabilizers

      • Pelvic floor and diaphragm

      • Abdominal muscles (rectus abdominis, internal obliques, external oblilques and transverse abdominis)

      • Upper and lower back muscles

      • Hip muscles (hip flexors, hip abductors and rotators)

    • Without these muscles the spine would collapse under 20 lbs of pressure. It is very important to train each area and one of the best methods to do this is through compound movements (i.e., squats, deadlifts, hip thrusts, etc.) It is also important to incorporate a few core "fine tuning" movements in your workout as well.

    • Engage your core by:

      • Imagine creating a solid ring of muscle around your mid section. Do this by bracing as if you were resisting a punch to the stomach.

      • Now squeeze your glutes together

      • Place your fingers a couple inches in from your hip bones to feel for the contraction

      • Do not simply just suck your belly button in but rather feel for the muscles of your midsection contracting.

    • A strong core means decreasing the risk of developing low back problems, having improved posture, more fluidity in everyday movements, and better breathing.

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