First, let's clarify the concepts of "core stability" and "core strength." In simple terms, core stability refers to the ability of the body to maintain a neutral position of the spine and pelvis when the body is in a stable state of support and no obvious external loads; the ability to control the direction of movement of the spine and pelvis.
Therefore, in today's training, we build the core stability to lay the foundation for future training.
It should be noted that the core muscle group does not function as a single muscle but through neural control to coordinate multiple muscle groups to complete the action. The figure below shows you can look at the core stability model and core strength influencing factors. It can be seen that innervation plays a very important role in the core muscle group's function.
Core Stability Training
1. Activate core muscles
Deep breathing core control
Purpose of the action: activate the deep core muscles such as the transversus abdominis, multifidus, and diaphragm;
Action Description:
Step 1: Stand naturally, take a deep breath first, and contract and relax the abdomen with the breathing;
Step 2: Continue to take a deep breath, but keep the abdomen in a contracted state. At this time, you should be able to feel the contraction of some core muscles, especially the transverse abdominis; The action lasts 30 breaths.
Action points: Breath deeply to fully contract the diaphragm and increase the intra-abdominal pressure. Otherwise, the transversus abdominis and multifidus cannot be effectively activated.
2.Basic core stability training
- Supine leg raise with stability ball
- Extend your chest and raise your legs
- Neck Support Supine Leg Raise
- Supine leg raises that support the lower back
- Flat plank with open hips
- Dynamic plank exercise
