Functional progressions 12: stabilizers of the core

The core is considered as a functional block which allows efficient transmission of forces, represents the point of support for the different levers. We must adapt this structure so that we can assume intense and complex exercises through the different muscle chains. Starting from stable situations we will advance to vertical positions by proposing actions that challenge the stability.

Here is video exercises with which you can exercise your area of the core:

Lying stable exercises must be the initials. Crunch exercises and abdominal traditional in the soil are the most basic.

Handling of loads adds variety and development of strength in the muscles of the trunk then integrate it into more complex movements.

Loads applied at different levels. Pulleys represent an appropriate means to the stability.

To increase intensity include the plates and all its variations alternate supports.

It challenges the lateral stability performing inclinations in a vertical position with a load on the head. He starts on his knees.

It varies the position of the body maintaining the stability in the spine in standing position. The exercise of "windmill" is involved in the stability of the core and girdle.

The center of mass of dynamically standing varies. The exercise of "halo" with a load is a great challenge to the core.

Media work in suspension or unstable supports as roller offers an unstable situation that requires greater motor control and stabilization. Keep the stability at different inclinations.

Finally working with accelerations is the most demanding exercise. In this exercise of flexion and extension, the braking Eccentrics are as demanding as the concentric actions work.

Another variation of an intense work with explosive force are the crunch with momentum in position of Fund where the abdominal wall should perform intense work. Only for performance and people with high level of form.