The Secret to a Strong Core
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- Опубліковано 13 лис 2011
- Most people tend to think that by working their abs to death that they're going to get those six pack abs and in return believe that they also have a strong core. Well I hate to be the bearer of bad news people, but you're wrong. The key to having a strong core is in fact building a strong low back. The majority of people tend to work their abs and neglect their low back for two reasons, vanity and lack of knowledge on exercises that target the low back. The sad fact is most people won't ever see that legendary six pack until they change their diets, but for now lets get you on the right path to building a strong core.
Clients are always asking what does core really mean and do I have a strong core? My response is that your core is your internal weight belt. It's your body's ability to contract your abs and low back together at the same time to activate that internal weight belt. By having a strong core the body is protected from injury, can balance more efficiently, increase the body's ability to generate power, and most importantly it connects the upper and lower body during exercises creating better quality movement patterns. Without a strong low back you're even limited to the ab exercises you can do because a certain degree of low back strength is required in most advanced abdominal exercises. With that being said, how do you build a strong core.
First and foremost it's learning four or five low back exercises that you can start to do two to three days a week. Just like working your abs it's important to do exercises that target your upper low back as well as your lower low back muscles and most importantly you want to work the cross fibers (like if you made and "X" across the low back) and rotational muscles (like twisting movements) that target the outer muscles of the low back. You should try to keep your workouts balanced when it comes to your core. Therefore, for every ab exercise that you do, you should balance it out with a low back exercise. You want to do two to three exercises for each and then you want to finish by doing one to two core exercises that make the body use the two muscle groups together like a team. This programs your muscles to work together as that internal weight belt during exercise, and will also ensure that there are no weak links in your core. - Спорт
a great video and helpful I hope you up load more videos I like your explained
+Andre Cooper Awesome!
I think that these are good exercises for your lower back.Thank you.
Thanks for the positive feedback. We really appreciate it!Avishaker Sanichara
great tutorial- some tweeks I can use for my siatic re-hab
***** Thanks. Let us know if there is anything we can help you with.
Thanks man this was exactly wat i was looking for cuz i do feel my lower back is weak and keepels me from keeping my form ima try these exercise thumbs up
I really like this video except at the end when you suggested twisting. All my docs say no twisting.
How many reps and sets
Start out with 10. Focus on breathe and control.
How often do i have to do these exercises? Do you know if i can do it with sciatica?
dianne greenshields You can do this up to 5 times a week. The general rule is as long as it doesn't cause pain you are ok. Look into some trigger point or foam rolling exercises for sciatica and see if that helps.
thank you.