Lateral Core Exercises

Exercises such as the crunch trunk flexion back extensionhyperextension trunk extension Russian twist trunk rotation and side bend lateral flexion adequately train the core musculature. Get your body into RKC plank position contract your entire body and climb down the pole.

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Check out these lateral core stabilization exercises.

Lateral core exercises. This is an extremely advanced version of a plank. Grab a medium-weight dumbbell with one hand and hold it. A good rule of thumb is to take the amount of weight you have on the bar and then subtract about 10-20 of that weight from one side.

Elevate the bar slightly to decrease the range-of-motion or spend more time developing. These movements teach your body to prevent excessive lateral flexion and tipping over. Maintaining a neutral spine and upright posture during these movements is very difficult but it will strengthen your lateral core muscles and can help clean up mechanical flaws in the squat and deadlift as well.

Perform 4-5 reps with the dumbbell on one side of the body then repeat the same process on the other side. Add more weight or pull from a deficit. Please see Table 51 for other single-plane exercises that could be included in a training program.

Exercises that fall into this category are side planks the Pallof press also an anterior core exercise. Off-Set Deadlift Key Points. Youll need a weight bench or some other sturdy platform of similar height for this plank variation which challenges you to.

Table 51 Basic Exercises. Once you get to the bottom take in a big breath and brace your. This exercise is very hard and its a ton of fun.

Grab onto the top of a stickpole. Starting in the tall kneeling position with one dumbbell held straight overhead transition to the standing position. If you really want to develop strength in resisting.

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