In a simpler and more basic way, the core can be visualized, not only as the abs, but as: Imagine “disconnecting” your arms, legs and head from your body. What remains is the core!

In a basic training program, the client should start at a level at which he can maintain stability while performing a challenging exercise with proper form.

A core training program can be divided into 3 parts:

-Stabilization: It is the first phase and is where little or no movement of the spine occurs.

Ex: planks

-Central Strength Exercises: Require spine movement through all

ranges of motion and integrate the various muscular actions (eccentric,

isometric and concentric). Ex: Abdominals

-Central Power Exercises: Focus on the force production rate of the movement, that is, speed. Ex: medicine ball slam

Tips for maintaining a good core workout:

-A strengthened core is important, because if the core cannot withstand a certain exercise, the arms and legs involved in it will not produce the necessary strength or speed.

-Although stabilization exercises are included at an early stage, it doesn't mean they have to be easy.

-Exercises focused on the core can also use resistance through the use of some materials such as: elastic bands, cables, medicine balls and free weights.

-Any exercise that causes back pain should be avoided, whether it's a stability exercise like a core strength exercise or a core power exercise.

Fight for your health and good training,

Cristiana Rosa