Core Function Exercises - part 2

By Jack Walton | Functional Trainer

In the previous article ‘Core Function Exercises - part 1’, we discussed a very subtle lower abdominal exercise, because a common cause of lower back pain is an imbalance in the core musculature. Ask; are the inner and Outer units working in a coordinated fashion together? Concentrating on improving this is like reprogramming software as opposed to seeing how strong something is. Once in place, we can progress to enjoying strengthening the abdominal wall.

Progression
Please refer back to previous article to assess your ability at the lower abdominal coordination exercise. Can you maintain correct spinal position during the exercise or can you feel the outer muscles (six pack) trying to do the job? It is important that before you progress, you aren’t compensating for a weak inner unit (deep core muscles), as this is when you train yourself to be imbalanced and vulnerable to injury.

Lower Abdominal Strength
Try this over a week and let me know how you get on. The key is to be strict with your ability to maintain the pressure on your hands. When you can do this you are ready for the next level.

1. The instructions are similar to the previous exercise, but now the leg position dictates the difficulty.
2. Lie on your back with your knees bent and feet flat on the floor.
3. Place your hands under your lower back. They should be under the natural curve of your lower back, directly under your belly button. Position your spine so that it fits snug over your hands. This is ‘neutral spine’.
4. Lightly, draw in your belly button to your spine. This engages the core. Ensure you lightly draw in from the pelvic floor as well.
5. Now you have stabilised your neutral spine.
6. Maintaining your right knee bent at 90degrees lift it up until your thigh is vertical. This is the start point of the movement.
7. As you lower the leg breathe in.
8. As you raise the leg breathe out.
9. You should be able to maintain the pressure on your hands all the way through the movement.
10. To increase difficulty, you should extend the knee as you lower it and return to 90 degrees at the top. The amount you extend the leg will dictate how difficult it is.
11. Remember to breathe with the diaphragm throughout.
12. Perform up to 10 repetitions. And remember you must be able to maintain the same spinal position throughout.

Dysfunctional Inner Unit?
If you have found that you are struggling to progress through the core exercises then please contact me or your local CHEK qualified practitioner to begin a corrective core conditioning program. Build a strong foundation. As a CHEK Exercise Coach I have been trained to identify imbalances in core and back function.

This article was first published in The Journal.

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