Here’s some of what we feel are the best training techniques to build an indestructible midesection!
Step 1: Breathe Properly
When you breathe diaphragmatically (deep in your stomach) you’re strengthening and engaging all the muscles of the inner core. To breathe diaphragmatically, you should be taking a big inhale through your nose and expanding your diaphragm three-dimensionally, filling up your stomach and low back with air. Your stomach should rise before your chest.
Step 2: Brace Properly
Proper bracing involves tensing your midsection to make it extremely rigid. Bracing is so important due to it’s involvement in virtually every exercise. However, some exercises require a more intense brace than others. Compound movements like squats and deadlifts will require a more intensive brace than low intensity core stability drills like planks. This is why squatting and deadlifting are tremendous exercises to develop true core strength!
Step 3: Train Anti-Extension – Core prevents your low back from going into extension
Our Favorites Exercises: Planks, Rollouts, Deadbugs
Step 4: Train Anti-Rotation – Resisting forces that are trying to rotate your body
Our Favorites Exercises: Chops, Lifts, Pallof Presses
Step 5: Train Anti-Lateral Flexion – Resisting lateral flexion or side-bending
Our Favorite Exercises: Loaded Carries, Side Planks