Core transfers force from lower body to upper body and from upper body to lower body and to arms and legs.
Core is foundation of any body movement.
Core is not just Transversus abdominis, internal oblique, rectus abdominis and external oblique. Core consists of interaction between all muscles between shoulders and hips.
Without strong core, power and strength is limited in movements.
Core protects low back spine. It keeps lumber spine stable by contracting to form hoop like tension around the torso, when force is transfered from the legs, hips and shoulders.
A research by Dr Stu McGill states that core stiffness is the most productive way to train the core. It ensures spinal health and and ensures the correct routing of force through the body’s kinetic chain, minimising energy leaks through unstable joints.
Incorporate anti-flexion, anti-rotation, anti-extension, anti-lateral flexion in exercise regime.
While incorporating these exercises keep lumbar spine stiff, and rotation movements to come from internal rotation of the hip, exernal rotation of the hip.
The core is designed in a criss cross format from left shoulder to right hip and vice versa, known as the serape effect.
These exercises train core, barbell rotations with without pivot, pushup variations, anti-rotation presses, rollouts, single arm carries, plank rows, single arm pushing and pulling movements.