Core Essentials

• How can I run faster?
• What can I do to jump higher?
• How can I strengthen my back?
• What can I do to improve my balance?
• I want to strengthen my abs.

The answer to this and all similar inquiries is to strengthen your core. The core is often called the center of power, it consist of the trunk and torso. A strong core will allow you to use proper form and have correct body alignment while exercising. It will also allow you to generate greater power and explosiveness in your movements. It cannot be overemphasized the importance of developing and maintaining the center of power. Training your center of power is the first step to developing total body power, speed, quickness, agility, coordination, or just a great set of abs.

Training Guidelines

Training can both build and break down the body. Begin by knowing your appropriate starting level, follow a correct training plan, always use proper technique, and be consistent. Improper training can lead to serious injury. So before you get started on developing your core, note a few precautions.

• First, learn and master the exercise before moving up in weight or repetitions
• Second, start light and low. Low weight with few repetitions, safe progression to master the exercise.
• Train frequently. Once you have achieved your desired goal, you can scale back frequency but never intensity.
• Avoid exercises that place your spine in severe hyper-extended position. Always fatigue the weaker regions first. Train your abs in the following order:

1. Obliques
2. Lower abs
3. Upper abs

• Because the upper abs help with so many movements in the lower abs and obliques, it is important not to fatigue the upper abs first.
• Always train protagonist and antagonist muscles to prevent imbalance. Such as abdominal and low back muscles.

As a general rule do strength building exercises slowly and power building exercises at greater speed. Remember to keep training so that you maintain your gains. Thanks for your ear and keep reading!