Roadmap to a bulletproof core: part II

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In order to have what we refer to as a strong core, we need our bodies to possess a few capabilities: muscular balance, strength, and control.  Last week we discussed muscular balance.  This week, we’ll look at strength and control in the core muscles.

Increasing core strength requires applying the same principles of progressive overload that we use to strengthen other muscles in our bodies.  Take the categories of movements we defined last week and choose an exercise that is challenging for each one.  Then, take the reps and weights you use, or the time for which you hold an exercise, and increase it slightly with each passing week.  For example, if you held your plank for 30 sec last week, do 35 sec this week.  Or, if you did 2 sets of 8 last week, do 2 sets of 10 this week.  Pretty simple.

Now, what about core control?  This is an underrated quality of a “strong core.”  This is the ability of the brain and nervous system to orchestrate the activity of the core muscles in precise, concerted patterns in order to accomplish a variety of tasks.  

For example, in order to pick up a heavy object while minimizing the risk of injuring your back, your core muscles must act together to create a neutral alignment of the spine.  Or, if a small child runs and jumps into your arms, your core muscles must, very quickly, react to the momentum of the child in order to stabilize your core, keep you from losing your balance, and avoid injury.

Use reactive core exercises like a plank on a stability ball to improve the speed with which your central nervous system reacts to a stimulus.  Use slow, precise movements like a supine alternating march to improve the precision of your core control.  Precision and speed are the key elements to having excellent control of your core.

When your core muscles are balanced, strong, and precisely controlled you will have the bulletproof core we all want!