Chapter 13: Core Exercises

Question 1

What is the core also known as?

Answer 1

The lumbopelvic-hip complex (LPHC) comprising 29 muscles

Question 2

Where does the core extend from and to?

Answer 2

From the hip girdle and pelvic floor superior

Diaphragm inferior, abdominals and obliques to the anterior and lateral

Spinal support muscles and glutes to the posterior

Question 3

The musculature of the core is divided into . . .

Answer 3

Local stabilizers and global stabilizers

Question 4

What muscles of the core that attach directly to the vertebrae and function eccentrically to maintain static stability and control movement?

Answer 4

Local stabilizers

Question 5

What core muscles do local stabilizers control?

Answer 5

The diaphragm
Multifidus
Pelvic floor
Internal obliques
Transverse abdominus
Erector spinae muscles
Fascia surrounding these muscles

Question 6

What are the more superficial core muscles producing force and torque for movement?

Answer 6

Global stabilizers

Question 7

Where do the global stabilizers connect?

Answer 7

Connected to the trunk and extremities from the pelvis to the spine

Question 8

What do global stabilizers provide?

Answer 8

These muscles function concentrically and can produce high levels of torque and power for movement

Question 9

What are the two categories that global stabilizers can be divided into?

Answer 9

Stabilizers and mobilizers

Question 10

What muscles eccentrically generate force and control movement through a range of motion (ROM)?

Answer 10

Global stabilizers

Question 11

What muscles contract concentrically to generate torque and produce ROM?

Answer 11

Global mobilizers

Question 12

What are the global stabilizer muscles?

Answer 12

The spinalis
Adductor complex
Psoas major
Quadratus lumborum
Gluteus medius
Internal and external obliques

Question 13

What are the global mobilizer muscles?

Answer 13

The rectus abdominus
Iliocostalis
Piriformis

Question 14

What is the recommended core progression?

Answer 14

Simple to complex
Stable to less stable
Slow to fast

Question 15

What’s the first step in core progression?

Answer 15

Muscle recruitment and neuromuscular control, specifically the local stabilizers since they’re recruited before the global stabilizers

Question 16

What movement draws the navel in toward the spine and activates the transverse abdominus?

Answer 16

Abdominal hollowing (aka drawing-in maneuver)

Question 17

What movement uses the diaphragm and the pelvic floor muscles as a guide to gently activate the entire LPHC simultaneously?

Answer 17

Abdominal bracing

Question 18

What does abdominal bracing do?

Answer 18

Reduces the space within the LPHC and supports the spinal column, which limits lower-back pain in both athletes and in the general population.

Question 19

What’s the second step of the core progression?

Answer 19

To stabilize and use exercises improving muscular strength, endurance, and neuromuscular control

Bird dig and side plank, e.g.

Question 20

What’s the final step in core progression?

Answer 20

Dynamic stability

Question 21

What are some core movements in the frontal plane?

Answer 21

• Side planks
• Side plank leg lift
• Standing land mine twist

Question 22

What are some core movements in the sagittal plane?

Answer 22

• Plank
• Single-leg plank
• High plank
• Back extension
• Superman
• Hip bridge
• Dead bug

Question 23

What are some core movements in the transverse plane?

Answer 23

• Side plank with rotation
• Half-kneeling cable chop
• Russian twist

Question 24

What are some multiplaner core movements?

Answer 24

Stir the Pot
Modified Side Plank with Hip External Rotation
Side plank with knee drive