Your best ally the core

In this publication I will show variations of the abdominal plank, using material and hindering its execution. Execute the abdominal plank positioning a bosu on the upper body (forearms). Execute the abdominal plank positioning a bosu on the lower body (feet). Execute the abdominal plank positioning a bosu on the upper body (forearms) and on the lower body (feet). Execute the abdominal plank positioning a fitball on the upper body (forearms). Execute the abdominal plank positioning a fitball on the upper body (forearms) and a bosu on the lower body (feet). You could find more information in this link: https://drive.google.com/open?id=1Ks7AUwU1TTH-RbMJ8LYV-kkOzPnIS2ZT

In this publication I will show variations of the abdominal plank, without making use of material, hindering its execution. ·        Execute the abdominal plank supporting the palm of the hands, removing a point of support of the upper train. ·        Execute the abdominal plank supporting the palm of the hands, removing a point of support of the lower train. ·        Execute the abdominal plank supporting forearms, removing a point of support of the upper train. ·        Execute the abdominal plank supporting forearms, removing a point of support of the lower train. ·        Execute the abdominal plank supporting the palm of the hands, removing a point of support of the upper train and the opposite point of support of the lower train. ·        Execute the abdomina...

Do you know why and how to work the lumbar Multífidus? As we have seen in previous posts, the "lumbar Multífidus" is a deep muscle that is part of the great muscular network of the Core, in this post I tell you why it is interesting to work, I propose several exercises and which of them is the one that provokes higher levels of activation. Extracted from: http://www.dianelee.ca/article-training-deep-core-muscles.php For further clarification of concepts here I give you the link to a video showing the functions of the multífidus and its anatomical position:   https://www.youtube.com/watch?v=5Zy3MsS7tuI   In the world of sport and health we are very aware of the importance of working the abdominal muscles (flexor of the trunk), although it is also necessary to work the posterior musculature (erector and extender), to avoid decompensations that generate Discomfort and pain in the lumbar area. The Multífidus by the disposition of its fibers, pre...

A variety of experimental and modeling research has shown that the coactivation of the musculature surrounding the spine provides a stiffening mechanism to the vertebral joints and enhances stability. As a consequence, a variety of trunk coactivation maneuvers and exercises are frequently used in the prevention and the treatment of spine instability. Although many variables need to be considered to understand the effects of coactivation maneuvers on spine stability and compression, the intensity level of muscular activation is a very influential factor. An effective stabilization maneuver depends not only on a sufficient level of torso coactivation but also on proper muscular recruitment and timing patterns.  The abdominal hollowing maneuver, which coactivates transverse abdominis and internal oblique, has been effective to retrain perturbed motor patterns in abdominal muscles, and consequently theorized to increase spine stability and reduce pain and disability. Ho...

In this publication, I continued talking about the regression of  lateral plank. In the previous publication we talked about the regression in wall and in floor-high surface. In this publication we are going to focus on the regression in the floor.     FLOOR:      We execute the lateral plank, positioning ourselves from side to floor and supporting the hand close to it. The arm of the supported hand will have to be extended and knees bent.     We execute the lateral plak, positioning ourselves from side to floor and supporting the hand close to it. The arm of the supported hand and knees will have to be extended. We execute the lateral plank, positioning ourselves from the side to the ground and supporting the forearm of the arm closest to it. The elbow of the supported hand will have to be flexed (approximately 90º) and knees bent.        We execute the lateral plank, positioning ourselves ...

Following the guidelines of execution of the lateral plank, developed in the previous publication, one of the various regressions that exist is: 1-Wall, 2-Floor+High surface, 3-Floor     WALL: We execute the side plank, positioning ourselves lateral to the wall and supporting the hand near it. The arm of the supported hand will have to be extended and knees extended.     FLOOR + HIGH SURFACE: We execute the lateral plank, positioning ourselves from side to a raised surface and supporting the hand close to it. The arm of the supported hand will have to be extended and knees bent.   We execute the lateral plank, positioning ourselves lateral to the raised surface and supporting the hand close to it. The arm of the supported hand will have to be extended and knees extended.   We execute the lateral plank, positioning ourselves lateral to the raised surface and supporting the forearm in it (flexion approximately 90...

So far we have been talked about what the core is and its differences terms. Today we are going to show you a technique or movement to activate it: hollowing maneuver. Doing exercises for the abdominal muscles are frequently used in the rehabilitation of low back pain. The question of which abdominal muscles and exercises should be targeted in the treatment of low back pain is among experts. Lumbar spine stability is an important issue, especially given its potential link to mechanisms of injury and associated clinical efforts directed toward enhancing stability in patients. The way in which patients activate their abdominal muscles is central to the stability theme (Chang, Lin, & Lai, 2007). Bergmark (Bergmark, 1989) classified muscles acting on the lumbosacral spine as being either ‘‘local’’ or ‘‘global.’’ It is hypothesized that the local muscles, such as the transverse abdominus (TrA) and internal oblique abdominals (IO), are essential for sta...

The lateral plank is a common exercise to strengthen the abdominal area. It is a variation of the conventional plank that complicates its execution. This exercise is executed differently than the front platnk, so it works the abdomen in a different way, thus varying the musculature involved. The lateral plank is an exercise that focuses on working the muscles of the lateral abdominals: rectus abdominus, abdominal obliques, deltoid anterior and posterior. The correct execution of the laterl plank is: Stand sideway to the ground. We support a forearm on the ground and we raise until we are only in contact with the forearm (close to the ground) and feet with the ground. The arm supported must be flexed, approximately, to 90º. The elbow has to form a straight line with the shoulder Maintain a neutral position in the area of the scapulae, there is no need to generate a kyphosis or a cervical lordosis. Maintain the natural curvature of the lower back without generating l...

In this publication, I continued talking about the regression of plank. In the previous publication we talked about the regression in wall and in floor-high surface. In this publication we are going to focus on the regression in the floor. 3. FLOOR: Execute a plank with both knees and palms resting on the floor (elbows extended). Execute a plank without knees supported on the floor (legs extended) and palms resting on the floor (elbows extended). Execute a plank with supporting knees on the floor and resting forearms on the floor (elbows flexed). Execute a plank without supporting knees (legs extended) and forearms supported (elbows flexed). This regression is one of many that may exist. As I mentioned in previous publications, the abdominal plank is a very complete and very complex exercise. This means that if it is not executed correctly, injuries will be caused. For people who have not exercised the abdomen, this regression would...