Abs Exercises
Abdominal / Core Exercises
Click HERE to see examples
| Target Body Part: | Abs & Core Region |
| Abdominal Muscles: | Transverse Abdominus, Rectus Abdominis, Internal & External Abdominal Obliques |
| Hip Musculature: | Gluteus Maximus, Medius, Minimus, Rectus Femoris (Quad), Iliopsoas, Sartorius, Tensor Facia Latae, Semitendinosus, Semimembranosus, Biceps Femoris (Hamstring), Adductors Brevis, Longus and Magnus, Gemellus Superior and Inferior, Obturator Internus and Externus, Quadratus Femoris, Piriformis |
| Spinal Musculature: | Erector Spinae, Quadratus Lumborium, Paraspinals, Trapezius, Psoas Major, Multifidus, Iliocastalis Lumborum And Thorasic, Rotatores, Latissium Dorsi and Serratus Anterior |
| Equipment Needed: | No Equipment |
Core Strength Training for Athletes
Core strength training has been the buzz term in the fitness industry for the past 3 or 4 years but coaches and athletes have understood its value for decades. The core region consists of far more than just the abdominal muscles. In fact core strength training aims to target all the muscles groups that stabilize the spine and pelvis. It’s these muscle groups that are critical for the transfer of energy from large to small body parts during many sporting activities hence the word “Quickness” comes to mind.
Core Strength Training For Athletic Performance But Not Just For Athletes
The muscles of the trunk and torso act to stabilize the spine, pelvis and shoulder girdle. From this solid, balanced base the limbs can be moved powerfully and under control at various speeds and intensity In fact before rapid movements of the extremities can take place, the central nervous system stabilizes the spine in anticipation. The rate at which the core muscles stabilize the spine may have a direct effect on the power of limb movement. Core strength training differs from many traditional weight-training routines by working both the lower back and abdominals in unison. The same is true for the upper and lower body. Every single athletic movement incorporates the core in some way. Very few muscle groups are isolated. Instead the whole body works as a unit and core strength training replicates this.
What are the benefits of core strength training to the athlete? Greater efficiency of movement Improved body control and balance Increased power output from both the core musculature and peripheral muscles such as the shoulders, arms and legs Reduced risk of injury (the core muscles act as shock absorbers for jumps and rebounds etc.) Improved balance and stability Improved athletic performance!
Core Strength Training for Reducing Back Problems
Weak or poorly controlled core muscles have been associated with low back pain. That and the over tightness of hip flexors (Quads, Hamstrings, Gluts).
The back muscles are responsible for movements such as extension and flexion of the spine and rotation of the trunk. Excessive or uneven shock on the spine may lead to back problems. This may be exaggerated because weak core muscles lead to improper positioning or a forward tilt. In many exercises that use the back muscles, the abdominal muscles contract isometrically (at the same time with equal strength) stabilizing the body. The stronger and more correctly balanced the core muscles are, the less the uneven strain on the spine!
Click HERE to see examples
