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 installment the attention shifts to lateral core stability and anti -rotation core stability exercises for beginners.
Lateral core stability drills teach your body how resist bending or flexing to the side whilst Anti-rotation core stability drill teach the body how to resist rotational forces through the lower back. Once a Zone of Apposition (ZOA) can be established and maintained in a front to back plane of movement, the next progression is to challenge core stability in the frontal and transverse planes.
An entry level lateral core stability drill for a beginner would be a side bridge or side plank static hold. Prerequisites for these include adequate shoulder blade on rib cage positioning an absence of shoulder pain. Clients should be able to maintain a neutral pelvic posture, i.e no excessive arching of rounding of the lower back (See below).
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 side bridge 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.