When it comes to strengthening core muscles, it goes beyond solely focusing on the abs and back — as a matter of fact, it involves glutes, hamstrings and quads. If we want to emphasize muscles that surround the spine, the focus needs to be on inner and outer musculature that allows natural mobility in bending, extending, rotating and stabilizing movement. When I work with clients, I do an assessment to see what they can actually do in these planes of motion. Then I can design a custom-fit routine that enables them to perform the movements correctly.
- There are many ways to strengthen your core. What is most important is that I know each one of my clients’ capabilities. In any exercise, you are using your core muscles, yet if you want to emphasize certain muscles to enhance overall strength, here are some tips to consider.
- Begin a new exercise with the easiest balance position and use controlled movements at every point in that range.
- As you master the move, progress by manipulating balance change variables (going from the ball to the floor to weights, adding a movement or an external stimulus, such as a weighted ball or dumbbell).
As you progress, decrease range of motion until you learn the new motor pattern.
- Make sure you are aware of your breath and know how to get safely from the floor to the ball/BOSU® or other piece of exercise equipment.
Strengthen Core Muscles
Now that you have some ideas on “muffin top” reduction or increasing core strength, remember that all exercises incorporate your core. Watch the video on how to get the most benefit to increase your strength!