Sit ups, V-ups, bicycles, and leg lifts are great exercises if it was 1985, but it is not – so stay current on core training. Lets be honest most people do not have a healthy enough diet to have wash board abs anyways so get that fantasy out of your head. So let’s stop doing isolated supine flexion exercises and start taking a functional approach to engage the entire core musculature. Remember when we are talking about core strengthening exercises we are talking about exercises/drills that engage the muscles from the shoulders down to the knees. This is the understanding we need to have of the core, especially when we consider the myofasacial (muscle and connective tissue) linkages throughout the torso. Virtually every vertical (standing) exercise we perform engages the core musculature because we have to balance and stabilize or transmit forces across the body. Exercises that are great at developing core strength are medicine ball exercises such as slams, tosses, and shot put throws. (I do acknowledge that virtually any exercise performed vertically engages the core to a certain extent, however I am choosing to focus this post on medicine ball drills). These exercises are functional because they are performed in an upright position on both feet or one foot at a time and in multiple planes of motion. I love to do medicine ball exercises with all my clients, from competitive athletes to weekend warriors. With medicine balls, you can use different weighted balls which will change the velocity of the movement. Also, many medicine ball exercises can be performed continuously (rapid fire) such as lateral medicine ball throws against a wall or they can be performed one time for maximal effort such as lateral medicine ball throws for distance with a partner. Try these out!
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- Split Stance Slams
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- Lateral Throws For Distance
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- Lateral Shot Put Throws
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- Lateral Throws Against Wall (Rapid Fire)
Train Hard-Train Smart
Why do you leave out the head and neck when you talk about core exercises? What do you consider the neck flexors and extendors to be in the rotational movement of the body?
Great point Dr. Ladd. I take a full body approach when designing and implementing any training routine. I believe the body is a connective chain working in unison to produce smooth efficient movements. Therefore, the entire chain, including neck flexor and extensor muscles play a vital role in rotational movement. If I were to continue this post, I would also have to include in the discussion the muscles in the lower leg and foot. For example, excessive pronation in the foot can cause the entire kinetic chain to produce an inefficient movement pattern. Thank you brining this point up, it is important for everyone to understand the importance of every part of the body during any movement pattern.
Great point Dr. Ladd. I take a full body approach when designing and implementing any training routine. I believe the body is a connective chain working in unison to produce smooth efficient movements. Therefore, the entire chain, including neck flexor and extensor muscles play a vital role in rotational movement. If I were to continue this post, I would also have to include in the discussion the muscles in the lower leg and foot. For example, excessive pronation in the foot can cause the entire kinetic chain to produce an inefficient movement pattern. Thank you bringing this point up, it is important for everyone to understand the muscles from your foot to the top of your head head can affect a given movement pattern.
[...] are standing rotational, overhead, or unilateral exercises that transfer to sport (check out this previous blog post and this post). When I incorporate core exercises (never labeled as an ab work out) on the floor, [...]
[...] Check out these previous posts on core workouts – Check this one out, or this one, or even this one, and here’s another. [...]
Very usefull, Thanks
[...] core works more as trunk stabilizer and as a way to transfer force during athletic movements. In previous posts I have discussed the benefits of standing rotational training. This time I would like to demonstrate a few core stabilization exercises that should be added to [...]
Would you please suggest exercises that strengthen the core for tennis and can be done by myself only. I have no wall to throw a medicine ball at. I have a fitness room available with all standard equipment. Many thanks. Marion
Hi Marion…There are a ton of exercises you can do on your to improve your core strength. I would start with foundation training such as bridges (check out one my recent posts). I also recommend doing different chopping exercises in various stances (squat stance, lunge position, and single leg). You can perform chops with free weights or cable machines.
great ideas. I always follow your ideas and apply them.
Just one question though. Have you made writing this blog as your profession or do you do this in your spare time?
Just curious..
I think I will try to recommend this post to my friends and family, cuz it’s really helpful.
[...] it should look something like this: Read my previous post on core training for other great functional core exercises with medicine balls… Notice how the cable and medicine ball exercises have something in common – you use your [...]
I thought that was a great post. I think I’ll write a blog post and link to it.