Activate the Abdominals

The abdominal muscles are really important for core stability. EMG (electromyography) tests show that the abdominal muscles fire before the arm muscles or leg muscles during movement. Your body is hard-wired to be stable around the core (lower back and pelvis) before movement in the arms and legs occur.

All of the abdominal muscles are important, but in core exercise programs extra emphasis is placed on the transversus abdominus muscle. The transversus abdominus is the deepest abdominal muscle, and its only role is to stabilize the pelvis and lower back.

The Drawing-In Maneuver for the deep abdominal muscles is an important core exercise to master.

Learn to Engage the Pelvic Floor Muscles

The pelvic floor tends to get a lot of attention in Pilates and other core stabilization programs because the pelvic floor works with the deep abdominals and the deep lower back muscles to maintain lower back stability.

Kegel Exercises are the primary tool used to strengthen the pelvic floor muscles.

Strengthen the Lower Back Muscles

Sometimes the lower back muscles get neglected in core training programs, but having a strong lower back is vital to overall core strength and injury prevention.

One of the reasons, the lower back gets neglected is vanity. Many people exercise their stomachs religiously hoping that it will improve how their stomach looks. Very rarely will you hear this in the gym, “Man, I wish I could get ripped lower back muscles!”

Because we tend to be sedentary and inactive the lower back gets really weak. Simple lower back exercises are a key component of any core workout routine.

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