Turn your athlete into an all-star Core Stability Exercises to help build an efficient athlete Lemar Mosley What is the core muscle group ? The core is defined as the lumbo- pelvic-hip complex There are twenty-nine muscles which create the core muscle group The core is where the center of gravity is located and where all movement begins What muscles create the core ? Lumbar spine muscles Abdominal Muscles Hip Musculature Why Do Athletes Need a Strong Core Muscle Group? All explosive movements begin with the core The core has to be functioning optimally to effectively utilize the strength, power, neuromuscular control, and muscular endurance that athletes have developed in their prime movers. Core Stability Exercises Superman Bridge Prone Press-Up Table Top Lateral Tilt Superman Begin Exercise by placing stomach on ball, hands and feet on the ground Lift right arm and left leg while maintaining balance on ball. Hold position for 1-2 seconds Lift left arm and right leg while maintaining balance on ball. Hold position for 1-2 seconds Bridge Begin exercise in back Tighten buttocks, lift lying position with hips without arching legs on ball and arms back. at side Lower and repeat Prone Press-Up Begin exercise in push-up position with legs on ball Bring knees toward chest while keeping feet on ball Straighten legs and regain push up position Perform push up bringing chest toward the ground Table Top Begin Exercise with back on ball and legs on the ground Lift one leg, straighten knee, keep hands at side Hold position for 1-2 seconds, return to original position Repeat exercise with opposite leg Lateral Tilt Begin exercise in push-up position with ball between legs. Rotate hips and bring one foot towards the ground. Return to starting position and rotate hips to opposite side and bring opposite foot toward ground. Conclusion Relatively few athletes have developed the muscles required for core stabilization Strengthening the core will provide an increase in biomechanics, therefore allowing maximum efficiency with all movements Core exercises reduce the risk of injury Sources Prentice, William. “Arnheim’s Principles of Athletic Training”. 2003
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