The “core” is defined by all the structures that make up what we call the LUMBO-PELVIC-HIP-COMPLEX. This includes the lumbar spine, abdomen, pelvic girdle, and the hip joint.  Of critical importance is that the core is the origin of all movement and where the center of gravity for our bodies is located.

To maintain proper muscle balance throughout the body, it is important that the core is efficient and able to allow for optimal stabilization, force production, for reduction, and force transference in the entire kinetic chain of the body.  Simply,put, the core transfers force from upper limbs to lower limbs and vice-versa.

Although a specific core program necessitates a comprehensive assessment to evaluate your specific weaknesses, this is a good general program to begin with.

At the beginning level,  have a goal of completing 30 seconds of each exercise with good form.  Subsequently, shoot for 1 minute, then 2 minutes. If you can hold good form for 2 minutes without a problem, these exercises are too easy for you. There are many variations to these.  In the long run, however,  your core will be best activated performing compound exercises, such as squats and deadlifts.   At the beginning level, these provide a safe alternative to build up.

 1. Prone Iso Ab (Front Plank):

Lie prone on the floor with feet together and forearms on the ground.  Lift the entire body off the ground until it forms a straight line from head to toe, resting on the forearms and toes.  Hold for 30 seconds keeping the chin tucked and back flat.

plank2. Side Bridge (Side Plank):

This trains the quadratus lumborum, lateral obliques, and transverse abdominis.  Lie on your side with your forearms on the ground and your elbow under your shoulder.  Your body should be in a straight line with your toes pulled toward you shins.  Push up off your elbow, keeping a straight line.  Don’t sag or bend!  Hold for 3o seconds

side plank

3. Bird Dog

This trains the back extensors.  Kneel on the floor with hands placed shoulder width apart.  Brace the abdominals.  Lift one hand and the opposite knee simultaneously and hold for 5 seconds.  Repeat on the other side.  Do a total of 30 seconds.

bird dog

4. Glute Bridge

This trains your glutes and erectors.  Start lying face up on ground with arms to side, knees bent, and heels on ground.  Lift hips off the ground until knees, hips, and shoulders are in a straight line.  Hold for 5 seconds each.  Do a total of 30 seconds.

glute bride

For any questions regarding these exercises, contact us! Even better, ask about attending one of  several core classes that we teach in our office.  (661) 942-5000