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  • Writer's pictureKomplete Performance

Core Mastery: Building Strength and Stability for a Strong Foundation



Your core muscles consist of the diaphragm, pelvic floor, obliques, transversus abdominis, rectus abdominis and multifidus muscles. These muscles form a cylindrical compartment around the trunk of your body that is designed to protect the spine and pelvis. These muscles should be some of the first muscles to fire (work) with any movement that you require your body to make. Having good core strength and stability is highly important for overall health and physical performance. A strong core provides support and stability for your spine, reducing the risk of injuries and lower back pain. It also helps with maintaining proper posture, balance, and coordination during various activities and exercises.


In addition to promoting better physical health, a strong core enhances athletic performance by improving power transfer between your upper and lower body. Many daily activities, such as lifting objects, bending, and twisting, rely on a strong core for efficiency and injury prevention.


Regular core-strengthening exercises can contribute to better body mechanics, increased functional strength, and improved overall fitness. Whether you're an athlete, someone who enjoys physical activities, or simply want to maintain a healthy lifestyle, focusing on core strength and stability is essential.


To activate your core muscles try pulling your belly button in tight to your spine and squeezing the muscle that you use if you try to stop peeing mid flow. This is a good exercise to do on its own which will help you focus on those all important core muscles. You should use this technique when performing not only core exercises but all exercises you do.


Here are a few exercises that you should be doing, or doing versions of to stabilise and strengthen your core:

  1. Plank

  2. Side Plank

  3. Deadbugs

  4. Palloff Press

  5. Turkish Get Up

  6. Russian Twists

  7. Leg Raises

  8. Bridges

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