Written by: Taylor Post, CAT
Our core and abs need to resist movements all day long, which means training the core properly is an important part of any functional strength program. When it functions correctly, the core muscles provide stability to the whole musculoskeletal system. This equates to better posture, prevention of injuries and falls, improved motor control and more confidence with daily movements (walking, lifting, reaching, standing up etc.) For athletes, a strong core means a stable base, which also translates to improved performance in sports and greater overall strength training game!
As we discussed last week, when developing core strength we need to take into account that the main function of our core is to stabilize and protect our spine from unwanted movement. Core strength also provides stability between the upper and lower body. So instead of focusing on how the abdominal muscles create movement (think crunches, sit-ups, side bends, Russian twists etc.), we must concentrate on exercises which aim to prevent or control movement. As we know from last week, these exercises are otherwise known as “Anti-Core” training.
Todays post involves two awesome Anti-Lateral or Side Flexion moves to try out. When performing these exercises, the goal is to resist flexing from the side to maintain a neutral spine. These variations are great for training lateral stability and developing our capacity for resisting lateral flexion, or side-bending. We can see how they transfer over into daily life, in actives like carrying awkward loads (like a heavy grocery bag, luggage or even a child!). Take a look at the pictures and descriptions below for key points to each exercise.
Single Arm Farmers Carry
If you have questions about any of the exercises or need help to modify them to match your skill level, feel free to reach out. Keep following because next week we will take a look at Anti extension and Anti Flexion exercises to complete our Anti-Core training series!
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You might also like:
Build Your Core Strength - Part 1 in this three part series
Team Insahyu: Certified Athletic Therapists.