Get your *abs* in gear!
Did you know your core includes the joints and muscles of the abdomen, spine, pelvis, and hips?
The muscles of the core are like an orchestra of muscles, working together, creating ‘optimal control’ between movement and stiffness depending on the demand. Strength PLUS coordination and control of the core musculature are a cornerstone of quality movement and performance and are important in preventing pain and injury as well.
Here’s one series of exercises to focus on the abdominals section of your “core orchestra.” This series is not easy when done correctly! It combines core stabilization with movement and breathing (an often forgotten yet critical piece in core stability), helping to lay a foundation in the neuromuscular system to build on with more challenging functional activities and demands.
To start, place your fingers on the inside rim of your pelvic bones, gently lower your low back to the floor, feel the space fill up under your fingers as the deep abdominals activate. Bring your ribs down toward your pelvic bones, creating a bracing of your abdominals. Remember to relax your shoulders and hold that activation as you BREATHE normally. Try to do 10 – 20 breaths keeping that contraction. It’s not easy!
Then proceed with maintaining that stability with your abdominals when adding leg movements as shown. Keep the spine lowered toward the floor and ribs toward the pelvic bones the whole time, trying not to arch, and continue to BREATHE! Your trunk should look like a cylinder.
1. Supine Marching
2. Up-up, Down-down
3. 90/90 Heel Taps
4. 90/90 Leg Extensions
Try each one 30 – 60 seconds, with a short rest in-between exercises. Can you do it? If you can, then check out the advanced exercises in “Level 2!”