Isometric Training Builds Core Strength

For more than hundred years, classic core training involved exercises such as sit-ups, back extensions and twists. Isometric training for the core may be a better way to build core strength and stiffness.

Core stiffness is essential for athletes because it improves muscular endurance, strengthens muscles, reduces low back pain and improves sports performance. Greater core stiffness transfers strength and speed to the limbs, improves the load-bearing capacity of the backbone and protects the internal organs during sports movements.

Research showed that isometric exercises for the core resulted in increased core stiffness than performing whole-body, dynamic exercises that activated core muscles.

building core

Isometric core exercises include planks, side-bridges, bird dogs, pallof presses, torsional buttress, stir-the-pot, inverted rows, carry exercises and cable wood chops.

Dynamic core exercises included curl-ups, side curl-ups, advanced curl-ups, twisting curl-ups, curl-up twitches, Supermans, Superman twitches, back extensions, Russian barbell twists, lateral medicine ball throws and rotational medicine ball throws.

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Written by Jenny Nickelson

Jenny Nickelson has been a sports enthusiast since childhood. Because of her deep love to water, she started training swimming in early years. Today she swears on variety and does it all: from swimming, running and cycling to fitness, skiing, dancing and mountaineering.

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