| There are 3 phases of Core Training. When | | | | floor and back extensions on the ball. You have |
| you perform core exercises you can focus on 3 | | | | less range of motion on the floor, so you may |
| things: stability, strength, or power. Although | | | | not achieve the same improvement in strength. |
| stability, strength, and power are all related you | | | | If you don’t have access to a ball, back |
| can emphasize a certain benefit by choosing | | | | extensions on the floor are still a great lower |
| specific exercises and performing them in a | | | | back exercise, but you can enhance the range of |
| specific way. Stability refers to the ability of | | | | motion using a ball. When you think about core |
| your muscles to maintain a joint’s position, | | | | strength, your goal should be to develop your |
| posture, and alignment. Strength refers to the | | | | abdominal and lower back muscles through the |
| ability of your muscles to move a certain amount | | | | greatest range of motion possible. Of course, |
| of resistance through the full range of motion. | | | | never compromise form, and always move in the |
| And power refers to the ability of your muscles | | | | pain free range of motion. |
| to move your body with speed. | | | | Here’s another tip for developing core |
| Core stabilization is best developed by isometric | | | | strength. If you want to maximize your |
| exercises. Isometric exercises are exercises in | | | | strength gains, you must increase or add |
| which the core, pelvis, and spine have little to no | | | | resistance to your core exercises once they |
| movement. Core power is best developed when | | | | become easy. The abdominal muscles are just |
| you perform exercises in a fast and explosive | | | | like other muscles. In order to break strength |
| manner. Core strength is best developed when | | | | plateaus, you must increase the challenge by |
| you move through the full range of motion in a | | | | adding resistance. You can add resistance to |
| controlled way and sometimes against | | | | your core exercises in many ways. You can use |
| resistance. In this article I want to talk about | | | | dumbbells, weighted plates, cables, tubing, or ankle |
| developing core strength. | | | | weights. |
| Stabilization is the foundation of core training, but | | | | You can use dumbbells or weighted plates across |
| as soon as you master stability exercises like the | | | | your chest to add resistance to your crunches. |
| drawing in maneuver and the plank, you should | | | | In addition, you can use cables or tubing to add |
| then focus on exercises that challenge your | | | | resistance to your crunches or perform functional |
| abdominal muscles and lower back muscles | | | | moves such as standing rotations, lifts, or chops. |
| through a greater range of motion. Crunches on | | | | You can even use ankle weights to add |
| a ball and lower back extensions on a ball are both | | | | resistance to core moves that involve the legs. |
| good core strengthening exercises. | | | | Remember, that before you rush off to challenge |
| Let’s talk about crunches. Crunches on the | | | | your core muscles with resistance, you should |
| floor are a good exercise for developing strength, | | | | first develop stability. Also, begin light when you |
| but on the floor your range of motion is limited. | | | | start to add resistance and build up slowly. More |
| Because of decreased range of motion on the | | | | resistance means more pressure on your muscles |
| floor many physical therapists and personal | | | | and joints, and more pressure can increase the |
| trainers recommend doing crunches on an | | | | risk of injury, especially if you have incorrect |
| exercise ball. When you perform crunches on | | | | form or posture. |
| the ball, your hips and spine are slightly extended, | | | | After you have developed adequate core |
| and this gives you more range of motion. In | | | | strength, the next step is to develop your power |
| regards to strengthening any muscle, the greater | | | | and speed. If you participate in sports developing |
| range of motion you use the greater gains in | | | | speed is essential to performance and injury |
| strength you will achieve. | | | | prevention. However, if you are not an athlete, |
| Okay, now let’s talk about working the lower | | | | you might put less emphasis on developing power |
| back muscles on the ball. The same issues hold | | | | and more on stabilization and strength. |
| true when comparing back extensions on the | | | | |