Follow the

Lower back / Neck rule (the neutral rule) when Core Training

A neutral position is where the lower back or neck have a slight natural curve (see diagram). Also when core training try to keep your abdomen in by sucking your navel inwards. This helps stabilizes the spine, which protects it. Try to keep your abdomen in not just when you are exercising but when performing activities of daily living. Keeping your neck neutral is a neck saving technique. Avoid tucking chin to chest or pulling head.

Core and Functional Training

The buzz techniques in the fitness industry over the last several years are Core and Functional Training.

Core training works on developing strength and stability to the lumbo-pelvic area. The core and core training shouldn’t be confused with core exercises. Core exercises4 are exercises the National Strength and Conditioning Association refer to as the cornerstone of any strength and conditioning program (examples are the bench press, back squat, cleans, push presses, in other words basic multi-joint exercises).

The center of the body, core, is where all motion begins and ends. It’s where perturbing forces are dissipated. You can’t develop a strong physique without working the core. One of the best ways to work the core is by tightening the area when performing any strength exercise. Since the core is impacted when you perform most muscular motions it’s a good idea to tighten the core area by performing a drawing in maneuver. The drawing in maneuver is where the navel is sucked into the stomach, through tightening the girdle muscle, transverse abdominus, as well as tightening the superficial obliques and rectus abdominus. By doing this a rigid muscular shield is put in place around the low back protecting it from from any detrimental forces. There are many core exercises beside the drawing in maneuver, which are found in the advanced core training video.

Advanced Core Training Video Part 1-YouTube

I do not recommend the advanced core training video if you are not advanced. I recommend the crunches and floor stabilization videos for people who are new to core training ( see low back disorder prevention ).  Advanced is a someone who can hold a sidebridge for 90 seconds.

Advanced Core Training Video Full Video

Advanced Core Training Video Part 2-YouTube