Core stability. We all hear it, but what is it? It does refer to the core, and a strong one, at that. But core stability is much more than just about having a six-pack. Your core is made up of a bunch of muscle groups covering 360 degrees around your trunk. It incorporates muscles in your abdomen, back, sides, pelvis, and glutes, even including your diaphragm. These muscles serve and act as your “core,” which keeps you stable, coordinates movements, provides a stable base, and helps to transfer power between your lower to your upper body. Strengthening your body through targeted core stability exercises enhances not only your athletic performance, but also guards against potential setbacks and injuries. This post reviews why athletes need to train core stability, why athletes need a strong and stable core, and teaches advanced core stability exercises all athletes should be incorporating into their workout regimen.
TAKE ME STRAIGHT TO THE EXERCISES!
**This is not medical advice. Please consult your medical provider for more information.
The Core is More Than Just Abs
Your core is more than just your six-pack abs, the superficial abdominal muscles known as rectus abdominis. Your core refers to your deeper abdominal muscles plus more, which all help stabilize the spine. This includes transverse abdominis (TrA), quadratus lumborum (QL), the internal and external obliques, multifidi, the pelvic floor, and the diaphragm! It is important to note that the rectus abdominis does also play a part in stabilizing the spine. However, so much emphasis is placed on this muscle and the deeper layers tend to be neglected. Hence, when we talk about training the core muscles, we typically refer to the deeper stabilizing structures. All of these work together to help do just that – stabilize the spine!
Why Athletes Need Strong Core Stability
When you think about a strong core, you shouldn’t be thinking about a visible six-back, nor should you be thinking about someone who can do 100 sit-ups. The core is meant to move in more than one plane, which means it needs to be able to do a whole lot more than just look pretty and do some sit-ups.
Rectus abdominis, the main abdominal muscle that most people think of, is often commonly trained. Whereas, the other abdominal muscles tend to be forgotten about. The rectus abdominis mainly moves in the sagittal plane, that is, it moves your trunk forward and backward. But your body does way more than this! It can turn, rotate, twist, and more. The idea here is that you need to be able to move (and be strong) in more than one plane.
An athlete in any sport needs to be able to run, jump, dive, slide, twist, rotate, bend forward and backward, and then combine all of these motions in various ways! You better hope you are can move in these patterns and also maintain strength in these ranges and movements. An athlete should strengthen their core thinking about all of these movements they have to perform for their respective sport. This is an essential part of training that contributes to your athleticism.
Essential Core Stability Exercises
It is important to train your core to stabilize your trunk. Now that also doesn’t mean that you have to hold positions. You should be able to maintain stabilization during both static and dynamic movements.
Unsure of where to start with your core stability and training? These options are more advanced techniques that all athletes should incorporate into their training regimen. Even if you aren’t an athlete and you’re still looking to challenge your core, give these exercises a try!
Planks: The Foundation (But Make it Fun)
Let’s forget the standard plank and make this exercise more fun! AKA… more challenging!
Swiss Ball Alphabet
You will need a swiss ball for this exercise. Get into a plank position with your feet on the ground and your forearms on the swiss ball. Make sure you hi8ps don’t dip too low or rise too high. Keep that core engaged.
Then, you are going to draw the alphabet – every letter from A to Z with your forearms. Keep your hips stable.
Start by going one time through the alphabet. If this gets easier, increase to a second time through. Take breaks when you feel like you need it.
Dynamic Core Exercises for Enhanced Performance
These are great core stability exercises, but they are more challenging as they add movement from other parts of the body into the mix. You should be able to keep your core engaged throughout the entirety of these movements.
Tall Kneeling Sissy Squat
Start in a tall kneeling position. Raise your arms out in front of your.
Keeping your hips neutral, your core engaged, and your ribs down, lean backwards by bending your knees more. Essentially, you should keep a perfectly straight line from your knees to the top of your head.
Once you lean back, maintain your form and lift yourself back up to the starting position.
Only lean back as far as what is comfortable for you and where you can maintain your form. As you get stronger and more comfortable with the movement, you can increase your range.
Perform 2-3 sets of 6-10 reps.
Pilates Teaser
I thank my Pilates classes for this one. It was challenging at first, but with practice, it gets easier!
Lie on the ground with your knees bent. Inhale and straighten your legs out at 45 degrees as your head and shoulders lift up off of the floor.
Exhale and lift your trunk off of the ground. Think about rolling your spine and peeling it off of the ground. Reach your arms towards your feet. Your arms should be parallel with your legs.
Then, lower your legs and roll back down to the starting position.
If this is too challenging, try to do the exercise keeping your knees bent in a 90/90 position.
Perform 2-5 sets of 5 reps.
Anti-Rotation Exercises for Stabilization and Injury Prevention
Anti-rotation exercises are a great way to work stabilization and working stability in multiple planes.
Mini Squat Paloff Walkout
You can use a resistance band or cables for this exercise.
Start in a mini squat position holding the resistance band or cable at midline. The direction of pull should be towards one side of your body. When you feel stable, extend your arms out away from your body. Do not let the resistance pull you or twist your trunk. Keep your arms directly in front of you at midline.
Maintain your mini squat position and take two steps out towards your side, away from the direction you are being pulled by the cable or band. Try not to rock side to side as you take your steps. Then, take two steps back to the position you started in.
Perform 2-3 sets of 8-10 reps, then turn around and repeat on the other side.
Rotational Movements for Athletic Power
Turning and twisting are fundamental movements in many sports. One key element often overlooked in training programs is the significance of training rotational movements. These movements are critical, especially in sports demanding sudden changes in direction, forceful impacts, and repetitive rotation like swinging or throwing.
Standing Resisted D2 Flexion
You can use a resistance band or cables for this exercise.
Stand holding the cable or resistance band with your feet slightly staggered. Hold the equipment in your left hand with your right foot slightly in front. The resistance should be pulling towards your right hand side.
Bend slightly forward so your left hand is down towards your lower right leg. You should be in an athletic lunge position. Then, reach your left arm up and out, away from your body. Make sure your body slightly rotates to the left during this movement. Make sure not to overly extend your low back or flare your ribs. Keep your core engaged.
Then, return to the starting position.
Complete 2-3 sets of 10 reps, then turn around and repeat on the other side.
Incorporating Equipment into Core Workouts
Remember, you do NOT need equipment for an effective core workout. However, equipment can give you some variety with the exercises you choose and give an extra challenge.
As you saw in the exercises above, a swiss ball can be a great addition. There are also many other exercises you can do for the abs with the swiss ball. You can also use yoga blocks or a small pilates ball as props to add some motion with the upper body. Ever seen the exercise where objects are passed and scissored through the legs? This is a great exercise you can use for the pilates ball or yoga block.
Small weights will give you more of a challenge. Either light dumbbells or ankle weights could be helpful, as you can either hold weights in the hands or attach them to your ankles. Each will give a different challenge, depending on the exercise.
When it comes down to it, its more about personal choice. Look at which types of exercises you tend to gravitate towards and think about which piece of equipment can enhance those exercises. For beginners, you really don’t need any equipment for effective core workouts. If you are looking to invest in your health and you want to take the next step forward in your training, I would recommend the swiss ball as your first piece of investment (BTW… they aren’t expensive), but this is just my opinion. Choose the option(s) that works best for you and your established routine.
Personalizing Your Core Stability Routine
When tailoring core stability exercises to fit your athletic needs, it is crucial to reflect on your specific sport, goals, and current level of fitness. You want to train your body to match what your specific sport needs. For example, throwing athletes will want to work rotational movements. Runners will want to work a lot of single-limb stability. Remember, though, this does not mean neglect all other forms of core work and stability training. It just gives you an idea of where to place emphasis in your training.
Recovery is Just as Important as Training
Your core is made up of muscles. Your core needs periods of rest, just like every other muscle or muscle group.
Have you ever heard someone who right before the holidays or right before the warmer spring/summer months says, “I’m going to train abs every day for two weeks.” Think about it this way – would you ever go to the gym and do a lower body strength training workout every day for 2 weeks? The answer is NO. So don’t train your abdominals like this.
Just like any other muscle in your body, your core needs time to rest and recover. Your core is active the large majority of the time, you just may not be aware of it. It gets a good amount of work with our daily lives. It is still okay to give it a little extra training, as you would any other muscle group in your body. But every day is too much and will keep it from getting stronger. Remember, you can work your muscles out well, but the recovery period is when the muscles grow stronger.
Unlock Your Athletic Potential with Core Stability Exercises
Unlocking your athletic potential begins with understanding the essential role that core stability exercises play in your overall sports performance. All athletes should be training their core efficiently, not only for athletic ability, but for protection and injury prevention, as well. If you are looking to take your core training to the next level or are unsure of where to start, leave a comment down below or contact me here. A physical therapist can help develop the right training plan for you to help with injury prevention, reduce muscle imbalances, and get you playing at the next level.
Other Articles Related to the Core
- What It Actually Means to ‘Engage Your Core’
- How to Strengthen Your Deep Core
- Forget Crunches! There are Better Ways to Improve Core Strength
- Core Strengthening Exercises to Reduce Back Pain
TL;DR
Core stability goes beyond mere abdominal strength, involving multiple muscle groups that ensure effective movement and power transfer throughout the body. It is essential for optimizing athletic performance, improving balance, agility, and overall physical strength. Injury prevention is a significant benefit of maintaining a strong and stable core, safeguarding athletes during both training and competitive events. Athletes should be training their core effectively for the demands of their respective sport. This post goes over why athletes need to train core stability, why athletes need a strong and stable core, and teaches advanced core stability exercises all athletes should be incorporating into their workout regimen.
