Not enough time in your day? I feel ya but did you know the average person watches 37 hours a week of TV. WTF? That’s another full-time job. What’s the average excuse for not exercising? Not enough time in your day. Yikes! But before you get out there and just start moving, let’s think about how we can hold off injury to not get in the way of you being physically fit.
I’m sure you’ve heard about the “core”. Do you know what that general term means?
The core is where the body holds its center of gravity or also can be thought of as its foundation. The core activates stabilization before any other movement is made even if it’s from your extremities. The core includes all the deep and superficial muscles used to stabilize, align, and move the trunk of the body as well as in the shoulders, pelvis, and hips. This collective group of muscles all work together to create efficiency of movement. So, it’s not just your 6-pack muscles and in fact, if you start strengthening those for aesthetics before having a strong foundation, you’re at risk for injury. Let’s break it down for you.
The deepest stabilizing muscles include the Transversus Abdominus, Pelvic Floor, Internal Obliques, Diapragham, and Multifidus. These muscles are primarily used to control posture by stabilizing and protecting the spine itself.
But your core is compromised of many bigger muscles that move the body which include: External Obliques, Rectus Abdominus, Erector Spinae, Quadratus Lomborum, Psoas Major, Gluteus Medius, Adductor Complex, Latissumus Dorsi, etc. These muscles attach the spine and pelvis to the extremities and produce movement.
All these muscles work together to create efficiency of movement. Therefore, you can see that just training your 6-pack is completely inefficient.
Below is a link to a YouTube video of a couple of deep core stabilizing exercises to try before thinking about power movements to prevent injury. They should be performed 1x day for 4 weeks working between 10-30 reps with 5 second holds each. Never hold your breath. One tip to breathe is to count your second holds out loud.
Always consult with your physician or physical therapist before beginning any exercise program.