One of the best ways to increase both strength and stability within your workouts is ensuring the muscles that stabilize your pelvis and spine are both strong and durable - this will be the difference between continuous exercise progression or creating muscular biases that lead to injury.
Understanding how to engage those deep foundational muscles within the core during both exercises and daily life will help maintain healthy movement as well as decrease overall body pain; from your lower back all the way to your knees.
Perform each exercise slowly and mindfully to get the most out of each movement!
For a deeper look into the muscles and joints used, check out info below!
- Iso Gluteal Press Against Wall
- Pelvic Tuck (feet against wall)
- Alternating Hip Flexion Raise
- Reverse Crunch
- Alternating Bicycle
- Supine Core Rotation
- Hip Flexion
- Knee Flexion/Extension
- Trunk Flexion (Lumbar Region)
- Trunk Rotation
- Hip Flexion: Psoas | Iliacus | Rectus Femoris
- Knee Flexion: Semitendinosus | Samimembranosus | Bicep Femoris
- Knee Extension: Vastus Lateralis | Medialis | Intermedius
- Trunk Flexion: Rectus Abdominis | External Obliques | Internal Obliques
- Trunk Rotation: Erector Spinae | Transversospinalis Group | Internal & External Oblique
- Core: Transverse Abdominis | Diaphragm | Pelvic Floor Muscles | Transversospinalis Group