Many people want to know where I start with clients. My answer: the basics. And, the essential. With the basics and essential, we start with core training. In fact, I recommend core training almost daily. We use our core (which includes both the abdominals and the lower back muscles) for EVERY functional movement (and lack thereof; think: sitting in a desk chair or on the couch relaxing). Therefore, it is most vital! We start with the core and then work our way out progressing from there.
A strong and efficient core is necessary for maintaining proper muscle balance throughout the entire human movement system (kinetic chain).
The core is where the body’s center of gravity (COG) is located and where all movement originates.
The core is also critical to posture alignment.
A weak core is a fundamental problem inherent to inefficient movement that may lead to predictable patterns of injury.
A weak core can also cause: poor posture, lower back pain, and difficulty of functional movements, such as getting out of bed in the morning.
The objective of core training is to uniformly strengthen the deep and superficial muscles that stabilize, align, and move the trunk of the body, especially the abdominals and muscles of the back.
Here are two simple core-strengthening moves you can do right now. Hold each one for 2-3 seconds and release, performing 10-12 repetitions before resting:
- Drawing-in maneuver: a maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine.
- Bracing: occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time.
Go ahead and try these right now! With a daily regimen, you can be well on your way to a stronger core and a stronger body in (almost) no time.