10 Minute Core Workout

The hip structure plays a big role in the support of the lumber spine, as do the back muscles of the latissimus dorsi and trapezius. The latissumus dorsi attaches from the upper arm and scapula down onto the ribs, thoracic spine and iliac crest of the pelvis. The trapezius attaches as low down as the 12th vertebrae in the thoracic spine. So both these muscles play a major role in the stability of the mid-section.

The hamstrings also play a major role in hip stability as do the gluteal muscles and it is no myth that having a strong hip structure can help alleviate lower back pain and is something I have and will continue to strengthen in clients of mine.

So fit ball crunches and lying leg raises won't cut the mustard when it comes to training 'the core'. In fact, it could be doing more harm than good. Many people have sedentary jobs, sitting down a lot, which can over time lengthen out the muscles of the lower back and shorten the muscles of the abdomen.

By doing more crunches and leg raises, you are just shortening already shortened muscles and putting the hips structure in a more vulnerable position. Is it any reason that I come across so many people with lower back pain?

By working with my clients, I can help build a much stronger and healthier 'core' by working the body as a whole. Eric Cressey and many top strength coaches fall into the camp that the 'core' encompasses pretty much the entire body and I agree with them.

Here is a great core workout, which you can do in 10 minutes every other day. This will help improve strength to the abdominal muscles and lower back muscles as well as the hip structure and posterior chain (back of the body).

The exercises are to be done in a circuit, which are to be done 2-3 times. Have a 1-2 minutes rest between sets.

10 minute core workout:

Ab wheel role out - 10 role outs
Right foot back offset reverse step kettle bell or dumbbell lunge - 10 Reps
Left foot back offset reverse step kettle bell or dumbbell lunge - 10 Reps
Single leg plank - 30 seconds
For those who cannot perform an ab wheel role out, you can use a fit ball instead. Make sure with both exercises that your gluteal muscles are engaged, locking the lower spine in place. The only movement should be at the knee and shoulder joints.

For the lunges, hold a kettle bell or dumbbell at chest height with one arm. Step back onto the opposite foot e.g. hold the kettle bell with your right arm and step back onto your left foot. You will feel quite unstable to start with.