Building a strong core goes beyond various exercises targeting the abdominal muscles, hips, and glutes.
Workouts that strengthen the muscles supporting the spine are also crucial in the core stabilization phase.
These layered muscles allow you to extend the back backward, bend and twist to the side, move your neck, and lift your shoulders. The spine is also essential for the movement of the lower body.
The muscles that move the spine are the sacrospinalis (upper back), spinalis and iliocostalis, longissimus and quadratus lumborum.
Exercises should consist of movements that allow you to control your body weight. Do not add weights at this stage. The motion should be slow and controlled, focusing on maintaining repetitive core movements over a specific period.
Spine Stabilization Movement:
Prone kneeling
Pelvic tilt
High kneeling hip hinge
Side bridge
If your body is shaking while performing these exercises, it’s indicative that the core needs to be strengthened and stabilized.
In addition, a strong lumbar spine (the lower back ) also depends on the legs, ankles, and foot muscles, keeping the body well-coordinated without overusing specific muscles. Unfortunately, muscle imbalance increases the risk of injury. That’s why it’s essential to do total body workouts.
This article/topic is not professional medical advice. Consult with your physician about any pain you may experience or a physical therapist about your muscle instability. They can develop programs specific to your needs, helping you build a strong core.
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