Major muscles included are the pelvic floor muscles, transversus abdominis,multifidus, internal and externalobliques, rectus abdominis, erector spinae (sacrospinalis) especially the longissimus thoracis, and thediaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius. Research has shown that athletes with higher core stability have a lower risk of injury.
TRUNK STABILITY TEST
In a prone pushup position, with toes tucked under, lying flat on the ground. Your hands should be shoulder-width apart. Men will have the palms of their hands in line with their chin and women in line with their clavicle (collar bone). In a single motion, perform a pushup while maintaining a completely straight body.
Bending the body is a fail.
STATIC CORE STRENGTH
Hold a plank on your elbows for 90 seconds. Neck, shoulders, hips, knees and heels in a straight line.
Hold a side plank for 60 seconds. Legs stacked, strict alignment.
DYNAMIC CORE STRENGTH
Complete 5 strict knees to chest for a passing score and 5 toes to bar for an optimal score. While hanging from a pull-up bar, first ensure active shoulder alignment, to keep your shoulders safe, as shown below. Slowly and deliberately lift your toes to the bar (or knees to chest) and lower them under control without swinging. Complete five repetitions
#core #pelvicfloor #diaphragm #yoga #yogaforathletes #breathwork#strengthexercises #corestability #pranayama #calisthenics#strengthbuildingexercises #nutrition #plantbaseddiet #Bermuda #plank#pressups #chatarangadandasana