Core Strength And Stability

Analyzing Core Stabilization Techniques - Bridging the Gap

As most of you know, the world of core stabilization has yielded as much attention as Paris Hilton buying a new Chihuahua. The difference: core stabilization warrants most of the attention it gets. I say "most" because as with many catchy terms in the fitness industry, it can be abused with the content that goes into defining these terms. However, for the sake of this article I am going to review what I feel to be the more logical techniques that are involved in stabilizing that snake-like structure we call the spine.

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Front Planks

Front Planks are a core exercise - which means they target your core muscles: the abdominal muscles and the lower back with the structural supporting muscles kicking in as well. This works the stabilization function of the abdominals and back and a co-contraction of these muscle groups is necessary to maintain the plank position. Front squats, in this way, are also an example of two sides of the body functioning in tandem rather than as agonist/antagonist.

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Dead Bug Track (Using Posterior Pelvic Tilt)

The dead bug track1 was conceived to to incorporate movement of the extremities while keeping the transverse abdominus and the muscles of the pelvic floor contracted. The arms and then legs become long levers that provide and extra challenge to maintaining a neutral pelvis to improve lumbopelvic control.

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Suitcase Deadlifts

The suitcase deadlift is exactly what the name suggests. Lifting a weight similar to how one lifts and holds a suitcase. So, instead of the implement being in front of the body it is to the side.

This is a great core stability exercise. Its provides rotational torque so it is an excellent anti-rotation exercise. You have to resist the rotation from the off-balanced load and keep the torso "level" or "symmetrical".

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Core Anti-Rotation Videos - Pallof Press and More

The following videos demonstrate core stability movements known as anti-rotation exercises. What's that? Well I'm talking about core stability exercises where the the job is to prevent rotation. It's the main function of the core musculature. And you thought it was to do situps, didn't you?

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