To keep bodies nimble and quick, the torso needs stability, and stable torsos have strong cores that allow the extremities (arms and legs) greater range of motion to create graceful, powerful movement.
Below are examples of how to strengthen the spine-core connection. By using the floor as instant feedback in the first exercise, alerting you to any movement in the spine while an arm or leg leaves the midline of the body.
The subsequent exercises are designed to challenge the core while the extremities move, and each week the exercises increase in both volume and intensity.
Core Coordination– This exercise is ideal for bringing coordination back into the core in a pattern that challenges all aspects of its musculature. Start with as many reps as possible before perfect form fades. The spine should be in contact with the floor at all times, and the ankle dorsiflexed (foot pulled toward the body).
Perform 3x per week- work up to 20 reps per side for 3-sets
Diagonal Patterning – The obliques are ideally suited to manage torso rotation. One function is to manage rotation of the ribs independent of the hips; another is to control the torso as the arms and legs create rotation.
Add to core routine, work up to 12 reps per side, then increase the bands tension or switch to the cable version for 3-sets
Side Plank Adduction– The whole body should literally look like a plank of wood in this position as any flexion, or bending, will downplay the core’s role in this exercise.
Add to core routine, work up to 12 reps per side, then increase the band’s tension or switch to the cable version for 3-sets
Elephant Walks- There may be no greater way to challenge the core’s role in movement than with Elephant Walks. Make sure the body is as still as possible and allow no flexion in the hips, knees, or elbows. A strong grip will elicit a rotator cuff response and core and cuff are great combinations to strengthen.
Add to core routine, work up to 12 reps per side, then increase kettle bell weight for 3-sets
