We have been talking about the core since the 90s. Even with fitness focused on the core for so long, there are three core stability exercises often ignored by fitness professionals.
Core stability is the proper activation of the muscles around the abdominal area in order to support the lower back in static and dynamic positions. Most core stability exercises that fitness professionals focus on are supine (on your back) or seated. These are important positions, but often are not the ones in which clients have difficulty activating their cores.
The positions that clients do have difficulty with are:
- Transition from lying to sitting
- Transition from sitting to standing
We have all experienced this or have had our clients let us know about it.
Have you ever had a client that did a heavy day of yard work and the next day complain that his back was sore when he was getting out of bed?
Have you ever had a friend that has had a baby and let you know it is difficult to get up from sitting to standing after nursing?
These are just two examples that we may have heard of and not thought much about.
Now, let’s get back to exercises.
After a client has mastered supine and sitting position core stability exercises, it is important to incorporate positions that are between lying to sitting and sitting to standing. Here are three exercises:
#1 – In Standing Core Exercise
Train the core to activate in a standing position. Prior to a standing strengthening exercise or during a rest break, get them to do a set of core activation exercises in standing position.
#2 – Four Point Core Exercise
This exercise is often ignored because a lot of clients don’t like their rears showing. It is an important position because in sitting the force of gravity pulls down on your body, while in a four point position, gravity pulls in a different direction.
#3 – Bent Over Core Exercise
This activity involves doing core exercises in a semi-squat position. There is a drastic increase on the load on the back in this position and it is important to treat the core muscles to have the activation, strength and endurance to handle this.
Next time you train a client with a history of lower back pain, make sure you train their core properly and add these three exercises that most fitness professionals ignore.
P.S. – I have eight copies of the Core Stability for the Rehab Client DVDs in my office. I am cleaning out my office and need to get them out. If you order the Core Stability for the Rehab Client DVDs prior to Friday you will save $10, I will pay the taxes and shipping for the DVDs any where in the world. Get the DVDs here:
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Rick Kaselj, MS
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