By Miguel J. Ortiz
When looking to strengthen one’s core, it is wise to go beyond the six-pack or flat abs image. A six-pack is the result of building a strong core. When it comes to fitness, the core deserves much more attention. The core is the foundation for all other movements.
You wouldn’t buy a house if it had a severely cracked foundation! Would you buy a house or add to it if it had the same problem? No and the reason is because before you add to it you need to reinforce or strengthen it. Also, primal core strength will yield distal joint strength. Since the core muscles are the foundation for all movement, it is vital that a workout includes exercise to start strengthening it. The workout can start with a beginner movement and work up to an advanced movement.
This first suggested core strengthening movement is known as a “Bird Dog” or bi-lateral raise. This move will start to strengthen the core muscles because, as simple as it looks, it serves as a fantastic progression movement to many other patterns – like crawling and advanced planks. This exercise will help expose imbalances in the hips and shoulders because to raise the opposite arm and leg requires greater core stabilization in order to move those joints and muscles. It is important to focus on more control. Do not focus on trying to do faster reps. Make the movements in a slow and steady manner. You want to be as smooth as possible to get the most control as possible.
The second exercise is very similar. The active quadruped shoulder taps movements is not exactly the same with a hidden benefit. The difference is that you must be able to place more weight on your hands and shoulders because your knees need to be lifted off the floor enough to keep a neutral spine. Taking your knees off the floor increases core activation and makes knee and shoulder stability more difficult. You have to shift your weight without rotating out of position and losing control and that is where some of the benefits to this movement come into play.
The last exercise is a side Copenhagen plank with a knee drive. There are regressions to this movement, but when mastered it is sure to challenge one’s core. This movement will also help increase hip and shoulder strength. This can be done without the knee drive, but it is important to hold that knee up for at least 1 full second to exhibit control at the top of the motion with quality posture.
I would like to point out that each of these movements has some level of shoulder and hip mobility and/or strength. The point is that with core strength you are helping other joints. Your core strength is something that your joints can build upon, so train wisely.
Miguel J. Ortiz is a personal trainer in Atlanta, Georgia. He is a Master Trainer for Pain-Free Performance and a Certified Nutritional Consultant. You can find videos of the exercises mentioned in this column at tinyurl.com/ORTfitness.
