A strong core is important for professionals and amateurs of any sport, it protects you from injury, helps posture, and improves balance, stability and all round athletic ability. One of the most common causes of weak abdominal muscles (and tight glutes) is posterior pelvic tilt (PPT). This is when the pelvis tilts backwards 15 degrees or more bowing out the lumbar spine and creating accentuated lumbar curvature. We recommend the below moves to help strengthen and develop the core to avoid PPT.
Why it’s great: The plank is a great move for working your rectus and transversus abdominis which are what form the “6-pack” and the muscles that wrap around your waist. This is also a great move for improving your balance, posture and overall strengthening of the posterior chain. These are the major muscles of the midsection. When you perform a plank you’re also working legs, arms, shoulders and back muscles — it’s really a heavy hitter in terms of a workout move.
How to perform: Lie on your stomach. Tuck toes under and hold yourself up with your forearms flat on the ground. A progression to this exercise is a “dynamic plank”. This can be performed when an individual has developed their core strength and stability and is able to contract everything while rotating the hips, rocking or moving the body forward and backward.
Stability Ball Cable Rotation
Why it’s great: The Stability Ball Cable Rotation is a great move for working your entire core. it strengthens the rectus abdominis, internal obliques, the external obliques and lower back. It increases core stability and improves dynamic movement through the transverse plane.How to perform: Start with a stability ball on your chest with arms wrapped completely around it. Cable is held in the hand so that the cable is also wrapped around the ball. Stand in an athletic position so that your knees are bent and hips are “fixed” the movement is then initiated through the core. Think about separating the upper body from the lower body so just the upper body is rotating.
The Leg Lower
Why it’s great: This is another great move for working your entire core. In particular, this move helps with control & stability which, in turn, will help avoid injury.
How to perform: Start on your back with shoulder and head raised off the floor and a space between the chin and chest. Arms are outstretched straight up. Legs are also straight up in the air (only the lower and mid back should be on the floor.) Feet are flexed toward knees and individual maintains a posterior pelvis tuck. Lower the legs and arms at the same time together (away from each other) as the core remains engaged. Once legs are about 6 inches off the floor slowly bring legs and arms back to starting position.