Articles

Core Conditioning Part II

Steve Ramsbottom BHK, CSCS, PFLC

In part I of this article, we discussed the anatomy of the core, how it functions, and how to initiate a proper core contraction.  In part II of this article we will explore some more advanced core exercises that will help to improve performance.  Proper progression of these exercises will also be investigated.

Always remember, in order to perform these exercises correctly you must be able to stabilize your core muscles properly by:

  1. Simulating a contraction that would prevent urination, called a Kegal
  2. Drawing in the navel towards the spine

Once you have mastered a proper core contraction in isolation, you must learn how to stabilize your core during movement.  During all of the following exercises you must make sure to maintain a tight and stable core.

These six exercises will get you started in the right direction for developing new core strength and power. 

1. Prayer

  • keep hands on the front edge of ball
  • maintain a straight line through knees, hips, and shoulders
  • only roll out within the range in which a proper core contraction can be maintained
  • start with 2 sets of 12 reps

2. Rolling Bridge

  • lying down keeping feet shoulder width apart
  • keep toes pointed straight up or slightly inward on a Swiss ball
  • hold a 2-5kg medicine ball above head and chest
  • slowly roll the Swiss ball side-to-side while turning the hips with the ball
  • do not allow the medicine ball to move
  • keep hips off the floor during the entire movementstart with 2 sets of 20 reps

3. Balance Board Hold

  • hold a squat position on an Extreme Balance Board
  • try to maintain balance and slowly raise arms up above the head with both hands together
  • do not let the low back arch during the movement
  • start with 2 sets of 12 reps

4. Dead Bug - keep shoulder blades on a Swiss ball

  • keep knees at 90 degrees
  • raise opposite knee and elbow toward each other
  • hold hips parallel to floor during entire movement
  • start with 2 sets of 10 each side

5. Table Roll

  • keep shoulder blades on a Swiss ball
  • keep knees at 90 degrees
  • do not move feet
  • hold arms out with palms up
  • slowly roll side-to-side without any rotation in bodystart with 2 sets of 10 each side

6. Jack Knife

  • start in a push-up position with toes on top of a Swiss ball
  • raise hips up slightly
  • pull knees up towards chest
  • do not let low back arch
  • start with 2 sets of 15

These exercises will help you begin a core strength and stabilization program, however, this is by no means the only core program you will ever need.  As you adapt to these exercises and become stronger you will need to adjust the exercises and make them more challenging. 

There are several factors that can be manipulated to increase the intensity of these core exercises.  Decreasing the base of support; either by bringing the hands or feet together, or raising one leg, will provide a smaller base in which to stabilize the body.  Increasing the range of the movement will increase the lever arm and increase the force on the core. Changing the speed of movement will force the recruitment of different muscle fibres that will help to increase the efficiency of the central nervous system.  Finally, changing the resistance by way of free weights, manual resistance, or tubing will help to increase muscle fibre recruitment and strength. 

Most people believe the more resistance the better, but in order to properly utilize proper core training it is important to always be aware of maintaining a stable core.  Only when exercises are perfected can advancements be done and true core strength be developed.  


Core Conditioning is an important aspect of a complete performance program like Steve Ramsbottom's Athletic Development Program: Action Star.

Continue to Core Conditioning Part III

     
Copyright © 2004 Performance Institute