Crunches, Planks, Crunches, Side Planks, Cable Crunches, and …. Yeah just stop.
We need to be more in control of our core to build a better body.
Our core is made to hold our torso up along with transfer power from the lower half of our body to the upper half and vice versa.
Think about it, in the upper body and lower body you have bones everywhere. In the core you only have your lumbar spine, a stack of bones at the back of your body. That means in the front there are no bones supporting your upper body. To keep your body upright and not bent over forward we have to train the core to support our upper torso.
Crunches are great for targeting the abdominals.
It’s just too bad that the core is made up of so much more than just the abdominals. You might even hit your oblique muscles as well. What about your transverse abdominus(TA)? Have you even heard of that? The TA is what you really should be engaging when you are doing planks, deadlifts, squats, or anything that needs you to create a ball of air in your abdominal region to support your spine.
Those examples above are just a couple of muscles that make up your core. Depending on how you are using your core it could involve anything from your diaphragm to your pelvic floor.
Get the Most from your Core Exercises-
In the beginning, movements need to be slow and controlled until you learn and understand the movement. A lot of my clients get mad at me because I make them move slowly.They always want to move fast to get the exercise done with. Slowing movement down forces more control.
Engage you core by thinking about pulling your belly button up and in towards your diaphragm. Don’t forget to breath. You may need to practice this. If you need to practice this, lay on your back with your knees bent. Pull your belly button down to your spine and up towards your diaphragm. While holding this position breathe.
Understanding neutral spine. To find neutral spine lay on your back with knees bent and feet flat on the ground. Put your hand under your low back. You should have an arch raising your low back off the ground. Flatten your low back out on the ground. This is neutral spine. If you can find this position while standing or in other positions it can help your core to be stronger.
Relating Your Core to Your Golf Game-
Golf is a game where being able to separate your upper and lower body is paramount. The problem for most people is a lack of core stability. Your core needs to stabilize so that your upper and lower body can disassociate. By using the following exercises below you can help to make your core more stable so that you can achieve better disassociation.
Pallof Press Isometric-
Pallof Press Rotations -
Pallof Press Hip Rotations -
Add these to your routine to help stabilize your core and create better separation between your upper and lower body.