As a certified fitness professional, I can tell you that the number one weakness I see is improper core activation. When I refer to the core, I am speaking about several areas and not just your abs. The three areas that you should really focus on are the abs, buttocks and shoulder blades. If you can maintain control of these areas during most exercises, you will be able to develope better muscle tone, use the correct muscle/muscles to perform the exercise and reduce the chance of injury.
Let's look at a basic core activation exercise to start with known by several names such as the plank, bridge or as I refer to it, the prone iso. Here is the correct way to perform this exercise and start the process of building a really strong core.
First, assume a prone (face down on the floor) position with elbows bent and closed fists with elbows positioned directly under the shoulders.
Second, draw your lower abdomen inward toward your spine. In optimal postural alignment, tighten your buttocks and lift your body up onto your forearms. It sometimes helps to have a mirror or a partner available to help check your form.
While maintaining the abdominal draw-in contraction, hold optimal alignment for 15 seconds and repeat 10 times. Your spine should be in neutral (straight - make sure your hips aren't sagging and your butt isn't sticking up in the air) position from cervical (neck) to lumbar (low back) and your buttocks should remain tight without extra movement. Also keep your chin tucked in.
Reduce time if necessary because form is more important than how long or how many you can do. Once you can do this one with ease, you are ready to progress to one of the many variations available for this exercise.
Bob Todd
NSCA - CPT
