YOU NEED A STRONG CORE - THE BEST EXERCISE EVER!
I have said this before, but I will say it again - exercising the core involves a lot more thought than just doing crunches and leg raises. Crunches and leg raises is what should follow exercises, such as the ones in the videos, as once you have built the foundation of your core, everything else works 10 times better after. Let us dive deep into the videos...
👶🏼 Basics of core activation: Breathing! Lie down, tuck your pelvis posteriorly and create a flat back. Retract your shoulder blades into mid range and depress your scapulas away from your ears. Lift off legs and place them in 90 degrees with feet in dorsiflexion. Place a support for your head in order to neutralise excessive cervical extension. Breathe in via your nose, breathe out via mouth -> pull your naval in towards spine -> contract pelvic floor -> Close rib cage down using your external and internal obliques. Repeat
➡ VIDEO 1 - CORE ACTIVATION + LATERAL/POSTERIOR CHAIN ISOMETRIC CONTRACTION: The bands are acting as external tension, aimed at creating an isometric contraction in the gluteus medius (due to the adductive force created by the band) and triceps, posterior deltoid, rhomboids and mid trapezius. Hold the bands in those position, while applying the breathing from above.
➡ VIDEO 2 - COMPLETE MIDLINE ACTIVATION + SHOULDER STABILITY: The complete midline activation advances the exercise, by adding the ADDUCTOR group into the mix. All you need to do here, is squeeze your knees into an object, once you breathe out (do not forget to pull the belly in, pelvic floor and the entire malarky 😝). This is a great technique for targeting certain myofascial slings or more specifically - THE DEEP FRONT LINE 🧐 The shoulder stability aspect of the exercise will target - rotator cuff group, due to the external rotation (more specifically the infraspinatus - great for posture), rhomboids and lower trapezius due to the scapula retraction and depression. Hold an isometric contraction, while you are creating the breathing from above. Things are getting crazy, i know....
☑ You should feel a deep contraction in your belly, but if you feel any lower back pain, or your spine comes off the floor, then stop - re-adjust. Repeat. Working with exercises, such as these allows you to access deep muscles and also spike your nervous system - so it is a great way of warming up prior to a training session. And also a good inter exercise for in between sets.
❓WHAT IS IT GOOD FOR?
☑ Lower back pain
☑ Hip instability
☑ Lumbar decompression
☑ Rib cage mobilisation ☑ Overall stability