2 Days To a More Stable Core… A Quick Look at Core Stability

Everywhere you turn you hear, “you need to focus on your core.” It is truly the deal-a-meal for the current fitness industry, only without the curly haired tank top dancing fiend. Most couldn’t tell you exactly what the core is or where it is. Not unlike our uniquely American inability to locate Wyoming on a map. We know that the core is right around the abdomen and lower back but, for the most part, we really don’t know what the core is.

I frequently find my patients state that they need to work on their core when I ask them if they exercise or are interested in advice on exercise. That’s where this blog post comes from. I will give you another couple hundred words or so about what makes up the core and then a simple 2 day approach to improving your core strength and stability. In later blog posts I will teach you more about different aspects to Core Training.

Nuts and bolts of the Core

The primary objective of the core is to stabilize the spine and lumbo-pelvic region and provide an efficient translation of force from the legs into the trunk and upper extremities. The human spine does not support itself independently of the supporting lumbo-pelvic musculature. The spine is most stable under submaximal musculature effort in response to the physical / biomechanical demand of life’s daily activities. The lumbopelvic musculature requires training in both strength and endurance to effectively protect the lumbar spine. The lumbopelvic musculature also requires training in both static and dynamic environments. When trained properly, a strong and stable lumbopelvic region facilitates the efficient transfer of forces from the ground to produce movement and generate torque at the extremities. You will find most athletic events require extremity strength and power. With this understanding, every person or athlete should begin with a foundation of improving motor control and muscular capacity with their lumbo-pelvic-hip complex. It is no coincidence that most people lack proper core stability and therefore suffer a higher frequency of lower back, upper and lower extremity injuries.

Here’s an example of a 2 day core stability workout that can be performed anywhere from 4-6 days per week (in alternating fashion for Day1 & Day 2)


Simple 2 Day Core Workout

Day 1 Linear Stability:

Tripod scapular push up

Mini Band Walking

Straight Leg Glute Bridge on Stability Ball

Day 2 Lateral & Rotational Stability:

Stability Push

Glute Bridge-1 Leg w/Leg Lock

Lateral Pillar Bridge w/Abduction

There you go. It is a simple start to core training.

I will elaborate more on the details to this Core Workout in later posts. If you have an urgent question, send us an email. Good luck sweating to the oldies and getting your Core strong.