The Best Core Exercise

The fitness world goes through these phases in which certain exercise and theories get the most attention. Today, core training receives the most popularity among people who are trying to shape up their mid-section and achieve 6-pack greatness. However, the core is comprised of muscle located in the center of the body that stabilizes the body when it is in an upright position. When you walk, run, jump, squat, and lift weights you are using your core muscles. These muscles also control the head, neck, ribs, spine, and pelvis (Dominques & Gajda 1982). In addition, achieving a strong core will allow for greater neuromuscular efficiency, an increase in functional strength, and leads to improved performance on and off the field.

I believe that the best exercise to train your core is the overhead squat (OHS). The overhead squat is a very physically demanding exercise that not only challenges your core but, also every muscle in your body. If you have never done an overhead squat before, you must first start out light and focus on maintaining proper form throughout the whole exercise. A good way to practice is to start out using a PVC pipe or a broom stick. Using a wide grip, extend the bar over your head slightly behind your ears by retracting your scapula (shoulder blades) and maintain that position. Set your feet into a good squatting position while keeping your torso upright and your eyes focused straight ahead. Now, take a deep breath and hold it as you descend as deep as possible making sure that your heels are flat on the ground and your hips pushed back. When you are ready to ascent from your squat, stand up slowing and exhale while keeping your chest upright and your heels still flat on the ground.

 Practice makes perfect!  The more OHS you do will lead to greater flexibility, strength, and core strength.  It is also a great way to correct a lot of muscle imbalances you may have, which will help you prevent injuries from occurring and allowing you to move more efficiently.