5 Best Core Exercises For Athletes
Your core muscles (commonly referred to as abs) provide balance and stability that is key to athletic performance, yet too many improper core exercises could cause back pain.
The Leg Throw-Down exercise poses the highest level of risk among core exercises, forcing your spine into hyperextension and exerting immense strain on spinal discs, placing severe stress on them – potentially leading to herniated discs or even paralysis.
5 Best Core Exercises For Athletes
1. Side Plank
The Side Plank is one of the simplest isometric lateral trunk stability exercises. It requires core stabilization to maintain an even line from head to heels. Athletes who are new to this exercise may wish to start out by shortening its duration until their strength increases sufficiently.
The side plank can strengthen obliques, which play an essential role in stabilizing core muscles. Furthermore, it improves posture and can even help prevent lower back pain.
Movement adds another level of difficulty to side plank exercises, yet proper form must be maintained at all times. For instance, bringing the bottom knee closer to the ground increases stability while decreasing wrist stress. For extra challenge try rotating your torso during side plank.
2. Bear Crawl
The bear crawl (also referred to as lizard crawl) is an effective full-body movement that strengthens and activates shoulders, back, core muscles and glutes. It can be done as part of warm up routine, cardio/strength workout or even as an end of workout finisher.
As with any movement, paying close attention to form and reducing injury risks when performing the bear crawl is of utmost importance. Athletes have been known to shift their weight side-to-side or lift their hips higher as fatigue sets in; this displaces load and decreases effectiveness of movement.
To combat this, train the movement with a targeted rep scheme and emphasize breathing and bracing techniques, as well as trying different variations such as switching directions or crawling up or down an incline to increase difficulty. Doing so will challenge clients while keeping their core muscles engaged.
3. Barbell Russian Twist
Strengthening the core is a cornerstone element – some might call it even the foundation – of any successful barbell program. Without having a solid, stable core, your form may falter quickly when lifting heavy barbell weights or performing power exercises such as kettlebell swings.
Russian twists target the obliques – long muscles running along your sides of the abdomen – as well as working your abs and deep core muscles, helping stabilize your spine.
Rotational movements are easy to incorporate into your workout program, and can be tailored to your level of experience and fitness goals. Athletes should aim for multiple sets of reps with weighted vests for added difficulty. In order to get the best out of this movement, athletes should maintain tight core control without using momentum throughout its motion.
4. Front Squat
The Front Squat is an advanced variation of the Strict Press that requires exceptional balance, shoulder strength and hip/core stability for successful execution. Furthermore, it forces thoracic extension which strengthens rack position, posture and back/shoulder mobility.
Front Squats can be one of the most beneficial exercises in any workout routine, providing your lower body with a firm foundation and leading to faster and stronger movements on track, court or diamond. Done correctly, Front Squats can become one of the keystones of any routine.
To perform the Front Squat safely, load a barbell on pins at chest height and grab an underhand grip with your fingers. Sit back into a squat until your thighs reach parallel with the floor before driving back up again.
5. Glute Bridge
The bridge exercise is an iconic glute-strengthening move that has been featured everywhere from yoga classes and gentle mobility sessions to strength workouts and physical therapy programs. The move works to strengthen glutes and hamstrings as well as increase stability across core muscles and lower back.
As more and more people work from home, it has never been more essential to develop core and back muscle strength. Bridge exercises offer an effective foundational exercise suitable for beginners that is easily integrated into workout routines no matter where they take place.
Athleticians not yet prepared to tackle the standard version may benefit from trying variations, such as pressing their feet into an elevated surface to limit how high their hips lift, or by tightening their stomach muscles to prevent an arch in their back at the top of movement. Adding weight can further challenge bridge exercises; it’s essential that proper form be maintained.
