#corestability

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Friday's focus of being a fast runner...Strong Hips —> developed with daily specific hip strength exercises. Checkout my full hip strength exercise series on the PACE Network. Get there via my profile link!
@jordanhasay @pace_pdx @mooresportsrecovery
@oregonproject #jordanhasay #nike #nikerunning #pacenetwork #pace #oregonproject #runstrong #athlete #marathon #bostonmarathon #core #corestrength #stability #corestability #runner #instarunner #oregonduck #trackandfield #strength #power #hipstrength #endurancetownusa #mooresportsrecovery

Research Application
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If you haven't checked out our previous 2️⃣posts from this week make sure to do so! (1 post and 3 posts back)Today we finish off our collab series with @evidencebasedmvmt by looking at the various exercises used in this week's study. The 🔑 with ALL these is try to limit motion in the core! Best way to think of this is the top of the pelvis and the bottom of the ribcage moving as 1️⃣unit....
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1️⃣Half kneeling ↘️downward woodchop 🔑resist 🔁rotation of the core
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2️⃣Anterior pallof press
🔑resist extension of the low back
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3️⃣Half kneeling ↗️upward woodchop
🔑resist 🔁rotation of the core
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4️⃣Posterior pallof press
🔑resist flexion of the low back
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5️⃣Torsional buttress ⛩
🔑resist 🔁rotation and arching of the low back
🔑keep the shoulder girdle ↔️parallel with the floor
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7️⃣Anti-rotation pallof press
🔑resist 🔁rotation of the core)
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8️⃣Unilateral kettlebell walk (aka suitcase 💼carry)
🔑resist allowing the torso to ⤵️bend toward the weight
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9️⃣Stir the pot 🍵
🔑resist arching the back and 🔁rotation through the core
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As discussed by some in the comments of previous posts in this series, rigidity in the core is ❌not the be all to sports performance. The body during athletic endeavors moves in various ways during various sports 🏀⚽️🏈⚾️🎾🏐. This often requires controlled movement through the core although the burst of rigidity is what allows change of direction or ballistic movements. The ability to have awareness of the torso's motions and building rigidity is the foundation of being able to develop dynamic control in the core along with the necessary rigidity for ballistic movements.
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Thanks to @evidencebasedmvmt for the collaboration! As always, if you have any questions or comments, feel free to drop them ⬇️⬇️
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The is ❌NOT medical advice.

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💥How to - Develop True Core Strength - Part 2
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Earlier today I covered two techniques to develop/improve true core strength. As a follow up to that post I put together some of my favorite direct core training exercises you can add to your training programs!
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Anti-Movement Patterns to Improve Core Strength:
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💥Anti-Extension Pattern - Core prevents your low back from going into extension. Examples: plank variations, stir the pot, physioball rollout, ab wheel
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⚡️Anti-Rotation Pattern - With anti-rotation patterns were resisting forces that are trying to rotate your body. Examples: Pallof Variations, anti-rotation chops, half-kneeling cable lift
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💪Anti-Flexion Pattern - the core ISN'T just your abs! Hip Thrust variations are a classic example of an anti-flexion exercise as we're resisting a load (body weight) that's trying to pull our spine into flexion. Examples: All hip thrust variations where your isometrically holding at the top of the exercise.
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🔮Anti-Lateral Flexion Pattern - Anti-Lateral flexion exercises resist lateral flexion or side-bending. Some of the best examples here are loaded carries where your goal is to stay completely upright with absolutely no leaning.
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🙏I hope this post was able to help you guys! If there's anything else you need drop a question in the comments below! -Alex
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#coreworkout #core #coretraining #corestrength #corestability #corepoweryoga #absworkout #train #training #fitness #fit #fitfam #fitspo #strengthandconditioning #strengthtraining #strengthcoach #baseballtraining #highschoolbaseball #baseballyouth #collegebaseball #baseball⚾ #exercise #exercises #bodybuilding #baseballislife #baseballlife #baseballmom

So much fun in the FitBall class this morning at @motionfitnessbali 😁🔴🔵⚪️⚫️
Next Saturday is my last class for a while so if you're on the island make sure you come down for a play!!
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#fitball #pilates #pilatesbody #motionfitnessbali #exercise #fitness #fitwomen #bali #coreworkout #corestability #corestrength #bbls #bodybyleahsimmons

Getting there 👊🏻 #backrehab #corestability #bosudeadbug ✌🏻

Hip Mobility & Core Stability Sandwich 😋
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The Quadruped Hip CAR (controlled articular rotation) or hip circle whatchamacallit is an easy drill to screw up. Changing your environment to to elicit success is key to improving movement quality and efficiency.
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To make sure that the movement is coming from the hip, place a cone, roller, or ball on your back. Don't let the object fall. We are using core stability (control in the presence of change) to resist movement from our spine.
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Coaching Cues be like:
1️⃣Create tension. Sniff and trap some air into your stomach.
2️⃣Knee towards elbow
3️⃣Knee up to ceiling (like a dog peeing on a fire hydrant)
4️⃣Heel towards ceiling avoiding an arch from your lower back.
5️⃣Control your knee back down towards the floor. Going down is just as important as the leg going up.
6️⃣Heel back towards the ceiling, knee out like the dog, and back towards your elbow.
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CARs are used to maintain joint health, to explore and control the outer limits of the joint as well as an assessment to see where someone lacks mobility and control.
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@chicagomadetraining
@kinstretch
@drandreospina .
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#training #mobility #hipmobility #corestability #jointhealth #functionalrangeconditioning #controlyourself #everydamnday #fitness #chicagofitness #fitfam #strength #kinstretch #chicagomadetraining

South African @brandonmstone getting ready for his @theopen 3rd round. Using resistance bands with overhead squats for leg, back and shoulder activation and stability

Patellar Tendinopathy Management - Isometrics
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🔸Post 3/5 with @dr.surdykapt discussing how to manage pain with Patellar Tendinopathy
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🔹If pain is a limiting factor during your rehabilitation for patellar tendinopathy, an isometric contraction of the quadriceps has been demonstrated to significantly reduce pain immediately and up to 45 minutes later. Presented are 3 variations that can be used prior to lifting, following lifting, or periodically throughout the day.
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🔸Leg Extension
🔹Setup: Single leg with approximately 60 degrees of knee flexion
🔹Sets/Duration: 5 sets with 45 second hold per set
🔹Intensity: 70% of your maximum contraction against a weight you cannot move
🔹Rest Interval: 2 minutes between sets
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🔸Spanish Squat
🔹Setup: Resistance bands behind knees so you can squat with fairly vertical shins
🔹Sets/Duration: 5 sets with 45 second hold per set
🔹Intensity: 7/10 RPE
🔹Rest Interval: 2 minutes between sets
🔹Progressions: Greater degree of knee flexion or addition of weight
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🔸Wall Squat
🔹Setup: Feet far enough forward so you can squat with fairly vertical shins
🔹Sets/Duration: 5 sets with 45 second hold per set
🔹Intensity: 7/10 RPE
🔹Rest Interval: 2 minutes between sets
🔹Progressions: Greater degree of knee flexion, single limb, or addition of weight
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🔸Other exercises include isometric hack squats, leg presses, or decline squats.
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🔹Stay tuned as @primephysiofitness demonstrates exercise modifications for patellar tendinopathy!
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🎶Zayde Wolf - No Limits
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🔸Rio E, Kidgell D, Purdam C, et al. Isometric exercise induces analgesia and reduce inhibition in Patellar Tendinopathy. BJSM. 2015; 49:1277-1283.

MOST RECENT

Train together, stay fit together. Started saturday with bootcamp, thank you @jooprikkelman for this training. I will be sore tomorrow 😊
#workout #training #fitdutchies #hiit #sporten #samensporten #planking #corestability #squats #running #instafit #stayfit #gettingstronger #bootcamp #hoorn #havingfun #laughtogether #enjoy #happysaturday

Yes! Je zou denken dat je in een week fatsoenlijk trainen niet ineens super veel opbouwt, maar het lijkt er toch verdacht veel op dat de trainingen nu al hun vruchten afwerpen 💪🏼 deze week liepen we met de atletiek een duurloop van 8 km en liep ik 0,7 km per uur gemiddeld sneller dan vorige week, met minder moeite!🏃🏼‍♀️ de knop lijkt om en ik ben weer van de bank af 😉 - Nikki

South African @brandonmstone getting ready for his @theopen 3rd round. Using resistance bands with overhead squats for leg, back and shoulder activation and stability

Simple idea but hard to execute.

This progression on a plank requires a strong core, stable shoulders and good form.
Do not attempt if you have had any ongoing shoulder issues!

#londonclimbing #trainingforclimbing #corestrength #corestability #climber #blocfitstudio #strength

Saturday flow on the Foam Roller to give my hamstrings a little love. Not so easy to pack this in your suitcase but you could also do this sequence on the small ball.
#saturday #morning #pilates #flow #feelgood #foamroller #pilateseveryday #lengthen #stretch #flex #extend #fitnessvideo #pilateswithprops #corestability #hamstringstretch #selfcaresaturday #summer #workout #inspiration #highgatepilates

Bij veel mensen zijn één of meer van de rompspieren slecht ontwikkeld. Het gevolg hiervan is dat de gehele lichaamshouding vaak niet optimaal is, waardoor op termijn allerlei klachten kunnen ontstaan. Als de romp als geheel te zwak is kan dit rugklachten veroorzaken waar men ernstige hinder van kan ondervinden. #personaltrainer #coach #iljapersonaltraining #lijfstijlcentrumfranken #core #corestability #strenght #corestrength #strong

So much fun in the FitBall class this morning at @motionfitnessbali 😁🔴🔵⚪️⚫️
Next Saturday is my last class for a while so if you're on the island make sure you come down for a play!!
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#fitball #pilates #pilatesbody #motionfitnessbali #exercise #fitness #fitwomen #bali #coreworkout #corestability #corestrength #bbls #bodybyleahsimmons

Don't settle for easy. Find the variation that makes it challenging. There is always a way to increase the difficulty level. Pikes on a swiss ball creates more instability in turn giving you more reason to work your core.
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#theunitchennai #corestability #swissballworkouts #pikes #core #variations #stabilityworkout #workthatcore #itworksifyoudo #strengthtraining #fitfam #functionalfitness #fitness #swissball

First time I've tried these, quite tough but very effective and great fun. Single arm row on a Swiss Ball. My technique is far from perfect but I maintained pretty good core activation throughout. Continuing with tempo training matching breath with movement
@paul.chek @chekinstitute @esinacademy @certifiedhealthnut @nigelhhp #functionaltraining #paulchek #chek #corestrength #corestability #traindontdrain

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💥How to - Develop True Core Strength - Part 2
-
Earlier today I covered two techniques to develop/improve true core strength. As a follow up to that post I put together some of my favorite direct core training exercises you can add to your training programs!
-
Anti-Movement Patterns to Improve Core Strength:
-
💥Anti-Extension Pattern - Core prevents your low back from going into extension. Examples: plank variations, stir the pot, physioball rollout, ab wheel
-
⚡️Anti-Rotation Pattern - With anti-rotation patterns were resisting forces that are trying to rotate your body. Examples: Pallof Variations, anti-rotation chops, half-kneeling cable lift
-
💪Anti-Flexion Pattern - the core ISN'T just your abs! Hip Thrust variations are a classic example of an anti-flexion exercise as we're resisting a load (body weight) that's trying to pull our spine into flexion. Examples: All hip thrust variations where your isometrically holding at the top of the exercise.
-
🔮Anti-Lateral Flexion Pattern - Anti-Lateral flexion exercises resist lateral flexion or side-bending. Some of the best examples here are loaded carries where your goal is to stay completely upright with absolutely no leaning.
-
🙏I hope this post was able to help you guys! If there's anything else you need drop a question in the comments below! -Alex
-
#coreworkout #core #coretraining #corestrength #corestability #corepoweryoga #absworkout #train #training #fitness #fit #fitfam #fitspo #strengthandconditioning #strengthtraining #strengthcoach #baseballtraining #highschoolbaseball #baseballyouth #collegebaseball #baseball⚾ #exercise #exercises #bodybuilding #baseballislife #baseballlife #baseballmom

Day 4 of #takeitonelimbatatime is #ekapadarajakapotasana#oneleggedkingpigeonpose 🕊🕊🕊🙌
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There is a whole lot going on here🤤🤗!! Inspiration from all the beautiful post I have seen from the challenge👍. I have been asked this before in the past. What can I do to help get my hips closer to the ground, in pigeon🤔? The biggest helpful thing that comes to mind is to imagine your knees are playing tug-o-war. I have found the more my knees are pulling my femur bones (thighs) away from each other. The lower my hips went and the yummier it felt!! As you do this make sure your thighs are activated to protect the lower back! .
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💪👍Host: @bowlingandyoga @alli_roush@yogamand @jadebellyyoga . . .
🙌😎Sponsors: @aquaburns @buddhibox@intrinsicjourneys_jewelry
📸@melissa_castan

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