If you think about it, the resistance during bodyweight core exercises is created by gravity, and gravity works in one direction, down. With just your bodyweight, you are somewhat limited. Moreover, with bands, you open yourself up to more options for core exercises, it is easier to target certain core muscles and planes of motion, and you can stress your muscles differently. However, resistance bands are a great way to turn up the intensity. WHY YOU SHOULD USE RESISTANCE BANDS FOR CORE AND AB EXERCISESīodyweight exercises alone can train your core pretty effectively. So, don’t neglect it like so many trainees do! Transverse plane core work is the stuff that makes you hard to kill. By strengthening your core in its entirety, you will have the strength, power, and injury resilience needed to combat whatever life throw at you.Įach plane of motion is important, but we’d go as far as to say the transverse plane is the most important. For example, a Russian twist will work both the sagittal and transverse plane.Īll in all, it’s important to build core strength through all three planes of motion, targeting your entire core from all angles. What’s more, some exercises can fall into multiple categories. The side plank is anti-frontal, which is considered a frontal plane movement The Pallof press is anti-rotation, which is a transverse plane movement. Pallof press, woodchoppers, Russian twists.Įxercises that resist movement also fall into these categories. Transverse: The transverse plane involves twisting/rotational movements.i.e. side planks, side bends, side planks with pulse. ![]() crunches, leg raises and planks.įrontal: The frontal plane involves side to side movements.i.e. Sagittal: The sagittal plane involves forward and backward movements, both with your body positioned vertically and horizontally.i.e. TRAINING YOUR CORE THROUGH ALL PLANES OF MOTIONįirst, let’s go over what kind of movements are sagittal, frontal and transverse. This means targeting all the various muscles with a variety of exercises that move you through all three planes of motion - sagittal, frontal, and transverse. To have a strong core, you must train your core in its entirety. Note: Your hip flexors and glutes also play a very important role in stability, and they are often considered part of the "core". Moreover, they help transfer force between extremities - the stronger your core is, the more powerfully you can move. In fact, they provide stability for every single movement you make. They protect your spine and give you strength and balance when bending, leaning or twisting. Together, these muscles surround the front, sides and back of your mid and lower trunk.Įach of these sets of core muscles are as important as the next. ![]() Your core muscles include the rectus abdominis, transversus abdominis, external obliques, internal obliques, multifidus, quadratus lumborum, multifidus, and erector spinae. ![]() This is what to takes to develop a truly powerful, strong, injury resilient core.and, of course, the added benefit is a six pack with shredded obliques. Bands don’t just add resistance to your core exercises, they also give you more exercise options and allow you to properly target your core through all three planes of motion. If you want to turn the intensity of your core workouts up to eleven, you need to implement resistance band core and ab exercises.
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