Welcome back people. In my last post I spoke about the Bird Dog and the Dead Bug; two anti extension core stability exercises. In the third and final instalment the attention shifts to dynamic and multidirectional core training for beginners.
Once anterior and posterior ribcage expansion has been mastered the next progression is to challenge core strength in the frontal and transverse planes.
An entry level lateral core drill for a beginner would be a side plank hold. These kind of lateral core stability drills teach your body how to resist bending or flexing to the side. Prerequisites for these include adequate shoulder blade on rib cage positioning and an absence of shoulder pain! Clients should also be competent in maintaining a neutral pelvic posture, i.e. no excessive arching of rounding of the lower back.
Weighted side planks, dynamic side planks with or without a weight (see below) and weighted standing side bends and are the next logical progression from here. Adding a plate to the side plank increases the challenge, whilst dynamic versions of the side plank and weighted side bends promotes lateral flexion at the spine , which (contrary to popular belief amongst many fit pro’s) is completely safe!
Anti-rotation core stability drill teach the body how to resist rotational forces through the lower back. One of my favourite entry level anti rotational core stability drills is the Pallof press.
Here is a video from the world renowned Strength and Conditioning facility Cressey Performance showing how to perform the pallof press:
Lateral flexion and anti rotational exercises can be combined for and added challenge. One of my favourites is the Dynamic (hips move up and down) side plank with row. Anti extension and Anti rotational and exercises can also be combined. A dead bug with a pallof press is a great example.
There you have it, my 3 stage approach to core stability for beginners. I will frequently be posting progressions for the exercises from the three stages on my Instagram page. Stay tuned.