Trainers and coaches are fond of saying, “Engage your core.” It’s a nice simple phrase that actually requires you to activate a whole long list of muscles. To work out more effectively, consider breaking that large task down into more manageable chunks. You can start by considering the three basic ways to work your abs – in flexion, extension, and neutral.
To do this, think of trunk stabilization in terms of two opposing forces – the abdominals and the back extensors. The abdominals help you flex forward and the back extensors help you to move into extension. Contraction of both muscle groups helps you maintain a neutral spine and also controls your movement into flexion and extension.
Yes, your core also includes the muscles of your pelvic floor, diaphragm, lats, traps, glutes, and more. And, of course, your core muscles also assist with trunk rotation and side-bending. Sometimes though, that’s way too much to focus on at one time.
So, simplify things. Your workouts might make more sense to you and they’ll almost certainly be more effective when you break them down like this and key in on some basics.
The video below is a 10-minute mini-workshop to help you understand the mechanics involved with trunk flexion and extension. It includes a 6-minute workout with a sampling of exercises that take you through these three basic ways to work your abs.
No matter where you are in terms of experience with exercise, it never hurts to revisit the basics.
Stay fit!
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