Back In MotionAspendale Gardens

Continuing on from the previous article ‘what is the ‘core’?’, this article will discuss 5 exercises that aim to improve your core function. It is important to note that core strength is just one component of core function and is the ability to produce force with respect to core stability. Core stability is the ability to control the force that we produce. Motor control is also an important factor and is our bodies ability to activate the right muscles at the right time when undertaking a movement or task. The combination of these various components (as well as endurance and flexibility) define the level of core function that a person has.

It is important to first achieve core stability and strength to protect the spine and surrounding musculature from injury in static and then dynamic movements. Secondly, we want to effectively and efficiently transfer and produce force during dynamic movements while maintaining core stability.

Below are 5 exercises to get your core training started:

Dead Bug

The dead bug is great exercise for anterior chain (front of your body) strength and motor control. It’s works a number of different areas but primarily your transversus abdominis, rectus abdominis, hip flexors and pelvic floor musculature.

How to do it:

• To get into the starting position lie face up with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips).
• Slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground. Squeeze your butt and keep your core engaged the entire time and your lower back flat against the floor.
• Bring your arm and leg back to the starting position.
• Repeat on the other side, extending your left leg and your right arm.

Key note:

During this exercise you should not feel your lower back muscles working. If you do it’s likely that you back has arched and slightly lifted off the floor. You can use a small cushion or folded towel under you tailbone do help reduce the activity of your lower back muscles and prevent arching.

Side plank

The side plank targets your lateral (side) muscles and is a great compound exercise meaning it works multiple joints and muscle groups at once. The primary muscle groups involved are the obliques, gluteals, lower back muscles including quadratus lumborum and multifidus, latissimus dorsi (lats) and most of the muscles of the shoulder complex.

How to do it:

• Start in a side plank with your right hand on the floor, directly underneath your right shoulder, and your feet staggered so the left is right in front of the right. You can also stack your left foot on top of your right.
• Engage your core and your butt. Let your left arm relax by your left side.
• Dip your hips down toward the ground and then lift them back up.
• Do all your reps on one side, and then repeat on the other side. Alternatively your can hold at the top and perform an isometric side plank for time.

Key note:

Make sure your body is in a perfectly straight line from foot to shoulder.  Keep your hips straight, preventing them from rolling back and forwards during the lift or hold.

Glute bridge

The glute bridge is a posterior chain (back of your body) exercise. It targets your gluteals, hamstrings, lower back muscles and abdominals. There are a number of glute bridge variations which can be utilised to increase the load on different muscle groups or focus on stability, endurance, power or strength depending on the training purpose.

How to do it:

• Start by lying on your back with your knees bent to 90 degrees with your feet flat on the floor and your arms on the floor beside you.
• Slowly lift your bottom of the floor then your lower back starting from the lowest part of your back, to the middle back. Try to imagine a segmental lifting of the spine – lifting one vertebrae at a time.
• Continue lifting your bottom and lower back until your body and thighs are parallel to each other.
• Slowly lower down segmentally until coming back to the start position.

Key note:

Changing the positioning of your feet will change which muscles are working the hardest - closer to your body is more gluteal activity, further away more hamstrings. Make sure you put most of your weight on your heels as you lift up.

Bird dog

The bird dog is a lower back, hip and core motor control exercise. It trains the body to activate particular muscles in a specific pattern to perform a controlled movement. It primarily targets the lumbar multifidus, abdominals, obliques, gluteals and shoulder musculature.

How to do it:

• Start by kneeling on all fours with your hands directly under your shoulders and your knees directly under your hips.
• Slowly lift your right arm out in front of you, while simultaneously extend your left hip and knee behind you. Keep the foot a few inches from the ground. Squeeze your butt and keep your core engaged the entire time.
• Bring your arm and leg back to the starting position.
• Repeat on the other side, extending your left arm and right leg.

Key note:

Make sure you keep your hips level throughout the movement, ensuring you don’t tip from side to side. Try keep your back flat throughout the movement and avoid over extending, as this will place an increased load on your lower back. Keep your neck parallel to the floor.

Squat with paloff press

The squat with paloff press targets most of your core and is a great ‘functional exercise. It is a whole body exercise that works your quadriceps, shoulders, abdominals, lower back muscles, pelvic floor and gluteals, just to name a few.

How to do it:

• Start by standing with your feet hip width apart holding a dumbbell or weight of some description between your hands.
• Slowly sit your bottom backwards as if your going to sit in a chair behind you, then bend your knees and come down into a squat position.
• As you perform the above step, simultaneously extend your arms straight out in front of you with the weight at chest height and parallel to the floor until your arms and completely straight. Pause at the bottom briefly.
• Slowly reverse the movement, bringing the weight back towards your chest and straighten your knees as you stand up.

Key note:

During this exercise your knees should not pass over your toes, you should be able to see your toes when at the bottom of the squat. Make sure you knees track directly over the line of your big toe and do not track inside this line. Engage your stomach musculature throughout the movement.

For each of these exercises start with 1-2 sets and for 10 repetitions. Gradually increase the reps over a few sessions ensuring that your technique is perfect for the full set before increasing. It is important to note that these exercises may not be appropriate for you if you’re experiencing pain or other symptoms. For guidance on variations (progressions/regressions), the most appropriate core exercises for you and a FREE assessment of your core stability, motor control, endurance and function book in to see a Physiotherapist or Exercise Physiologist at Back in Motion Aspendale Gardens here.