Core Function Exercises - part 4
By Jack Walton | Functional Trainer
This, the fourth article in the series, will enable you to add the final progression to your lower abdominal strength exercise. Please review the previous three articles 'Core Function Exercises - parts 1, 2 and 3' to ensure correct technique and core function. This article gives you the final touches to help you build a strong back and core.
Principles to remember from previous discussion Pelvic position is important
- Breathe with a correct pattern.
- Tongue position is essential to lock down the core.
- Progress the load sensibly and steadily.
- Patience is a virtue.
Today's Progression
Ideally you have built this exceptional core strengthening exercise up to 3 sets of 10 reps, single leg held straight all the way through the movement (other foot in contact with the floor), with PERFECT technique. Now it is time to enhance the difficulty. To do this lie in the same position, but this time the start position is with both feet off the floor, with thighs at 90 degrees to the floor. Start as a single leg exercise, lowering and raising your foot to the ground (the other leg stays in the same elevated position). As always, remember the stability of your lower back; you should be able to maintain the natural neutral curve in your lower back whilst performing the whole movement.
This is the single leg version. As soon as you can complete 3 sets of 10 repetitions of a straight single leg then progress to moving both bent legs at the same time. You know you have built super strong lower abdominal musculature when you can perform the sets with both legs straight throughout the whole movement.
Congratulations for following this sequence
It takes time, effort and patience. However the reward is greater pain free movement and strength, that transfers to enhanced performance, health and happiness.
This article was first published in The Journal.
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