- Are you interested in developing some significant core strength?
- Are you interested in learning about unique core stabilizing exercises to protect your spine and enhance your physical performance?
- Are you interested in learning exercises that reinforce your ability to activate your core for optimal strength?
Core stabilizing exercises are crucial for keeping your body sharp and able to perform. A common misconception concerning the muscles of your “core,” or “trunk” is that they predominantly consist of your rectus abdominis muscle. This is not accurate. In fact, your core, or trunk consists of a variety of muscles in addition to your abs such as your transversus abdominis, internal obliques, external obliques, erector spinae, and diaphragm.
Core Stabilizing Exercises For Strength
So I get what you’re thinking. Coach, not another core strengthening article. Well I’m not going to lie this is about reinforcing your core strength, but I wanted to introduce you to three exercises here that are unique and that I believe you will find to interesting and unique in how they will challenge how you activate your midesction.
1) Lying Medicine Ball Bicycle Kick:
As you can see this is a unique drill. With the application of the medicine ball you’re forced to maintain a posterior pelvic tilt keeping your low back firm to the ground. This eliminates any compensation at the low back and places all the stress on your abdominals and midsection.
Use a large soft medicine ball and pinch it firmly between your elbow and knee. Perform 3 sets of 10 to 15 reps on each side with control and tension.
2) Get Floor Press (sky punch):
As you can see this is one unique drill that stands out from many core stabilizing exercises. The get up floor press is essentially the first step of the turkish get up. You want to lie flat on the ground with a kettlebell or dumbbell in one hand.
From here you want start pressing the dumbbell as you roll over up onto the opposite elbow. The key to is control your movement and press the bell with strength. Once you complete the press you want to control your descent back into the lying position to prepare for the subsequent rep.
Perform 3 sets of 6 to 10 reps on each side to close down your training session.
3) High Tension Plank (Hard style plank):
The video is more brief than the actual drill needs to be, but the point here is that the hard style plank, or high tension plank is all about creating tension. In fact, this exercise is about creating maximal tension.
To perform this drill you want to get into the plank position and depress your shoulder girdle while simultaneously contracting your glutes and thighs pulling your kneecaps up. By doing this you’re essentially drawing everything in towards the center of your body creating maximal tension.
Perform this by creating as much tension as you can for about 30 seconds. Perform 3 to 5 rounds.
Core Stabilizing Exercises: The Takeaway
The key to stabilizing your core midsection is understanding how to brace and activate the deep muscles in your trunk to protect your spine while better preparing you for producing maximal tension for demanding lifts and movements.
Are you currently performing any core stabilizing exercises like these for your training?
Are you properly activating your core midsection during intense lifts and movements?
Post up and share here below.
If you’re interested in stepping up your training and elevating your core strength development make sure you get started on my 30 Introductory Bodyweight Exercises here below.
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