The core, center of our universe - How we can effectively strengthen it and achieve the ripped six-pack we always dreamt of Core and trunk training are important for injury prevention, rehabilitation and performance enhancement. This article will describe exercises that target these health benefits as well as resulting in a ripped, solid and super stiff six-pack. The common basis of the following exercises is that the back is kept in a solid, neutral and braced stiff position. - Planks (middle, side, one arm, one leg, extended arms, “stir the pot” – These are great exercises, with lots of pro- and regression options). Focus on your neutral curved spine position. Do not allow spine arching or pushing the buttocks in the air, contract the gluteals) - Asymmetric carries - Strongman Farmers walk or one sided suitcase carry - Walk outs on the floor (highest level of rectus abdominus work) - Barbell roll outs - Windscreen wipers on floor, progressing to hanging leg wipers (very advanced, great for obliques) - Cable walk outs - Rotational cable pulls Finally, if you perform exercises such as the squat, deadlift, barbell press etc. with the correct technique and braced trunk position, they all will benefit in core strength and targeting the appearance of a six-pack; quality is key! Have fun with practicing! Maike Cz. (Sevenoaks Personal Trainer) McGill, S. (2007). Low back disorders – Evidence based prevention and rehabilitation. (2nd ed.). USA: Human Kinetics. McGill, S. (2009). Ultimate Back fitness and performance. (4th ed.). Waterloo, Ontario, Canada: Backfitpro Inc. McGill, S. (2014). Building the ultimate back: from rehabilitation to performance. Seminar at Anglo-European College of Chiropractic. McGill, S., Karpowicz, A., Fenwick, C. M. J., & Brown S. H. M. (2009). Exercises for the torso performed in a standing posture: Spine and hip motion and motor patterns and spine load. Journal of Strength and Conditioning Research, 0, 1-10. Rennie, G. (2010). Barbell Rollout. Professional Strength & Conditioning, 17, 30-32.
Posted on: Thu, 11 Sep 2014 21:17:48 +0000
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