Want a Seriously Strong Core?
Of course, you do! A ‘six-pack’ always looks the business. But this cracker of an exercise gives you more. It works all the muscles of the Core, whilst engaging the major stabilisers of the shoulder too. What’s not to like? Have a good look at this video. You’ll even see my legs get a workout.
Why Do This Exercise?
The trunk is the major junction for the transfer of forces through the body. Get this area strong- and more importantly the muscles of the trunk to work as a team to stabilise your trunk-you will jump higher, run faster, hit a tennis ball harder, etc. Why? Because any force generated, particularly from the ground-up, as in the Tennis forehand will not be lost through a ‘wobbly’ trunk but transferred seamlessly to the racquet head.
Back Rehabilitation
I use this exercise in the later stages of any back rehabilitation I do with my clients. However, I ensure they have gone through all the progressions beforehand and, most importantly, they can breathe and stabilise the trunk simultaneously. If they can’t do both, they’ll struggle to perform vigorous activity in the gym and avoid recurring back problems. To test this, I’ll get them to exercise until breathless then attempt this exercise: it’s fun to watch!
Strength or Endurance?
Incidentally, the most important aspect of this exercise is to build endurance in the involved muscles because this has proven to be most effective in protecting the back. So continuing this exercise for 60-90secs is key; perhaps holding positions for a few breaths at a time. Enjoy!
TOP TIPS
- Make sure you breathe 3 dimensionally get that diaphragm working dude.
- Build up until you’re able to hold 2- 3 breaths per position; then continue until you can move continuously for between 60-90secs.
- Master the Side-bridge and Plank first!
- Vary, breath patterns once you become ‘Uber’ proficient; so you can stabilise your trunk automatically under a variety of breathing challenges. Initially though: inhale to prepare exhale to move, then the full breathing cycle in any holding phases.
- Don’t wear socks, your feet will slip-you’ve been warned!