July 2, 2025 Breaking News, Latest News, and Videos

Core Commitment:

ADAM FRIEDMAN

SPECIAL TO THE MIRROR

Whether you are just getting started on an exercise program, or a seasoned veteran of a fitness regime, centering your routine on your core is imperative to improved performance and longevity.

In general terms, the core is defined as being central to the existence of something, so why wouldn’t we put the most emphasis on the core musculature of our body? It literally dictates our physical potential for functional movement, strength, and athleticism.

The core can also be the root cause of general low-back pain, musculoskeletal imbalance (poor posture), movement dysfunction (coordination), and even certain injuries throughout the entire body.

To better understand the vital role of the core muscular system, it is helpful to first objectively see the body as a protective organism designed to prolong its survival. This means that certain aspects of the human anatomy and physiology are designed to protect its most vital parts to sustain its existence. Most of the functioning parts are also multi-tasking, in a checks-and-balances sort of way, to constantly maintain equilibrium so that we can function efficiently.

Like a well-designed fortress, this complex and integrated system even has parts to protect the parts designed for protection. In the simplest of examples, the skeletal system consists of the rib cage to protect the heart and lungs, the skull for our brain, and the vertebrae and pelvis for our spinal cord.

In regard to our muscular system, the core serves its most valuable protective role through stabilizing the spine and pelvis, and therefore the spinal cord. The brain and the spinal cord make up the central nervous system, without which we could not exist.

“Our nervous system will only allow our larger muscles to activate to the degree that the associated joints are stable and dynamic equilibrium is maintained.” said V.R. Edgerton, a neurological scientist, in “Medical Science Sports Exercise” (1996). Hence the statement “you are only as strong as your weakest link” being that your core serves as the foundation for movement.

At the base level of core function, it serves as an anticipatory muscle to all movement. Therefore, before we move any body part, it engages reflexively in way that provides an internal bracing around our midsection. This greatly contributes to the stability of the vertebrae and pelvis by giving them a “hug” relative to the potential internal and external forces to protect the spinal cord. There is an optimal relativity of forces that the nervous system seeks in order to feel safe enough to be able to handle the loads, and “fire on all cylinders” for maximum output.

When the spinal cord feels safe, it allows the body to go at full throttle if so desired. Building a strong core leads to higher levels of safety and security for the spinal cord, and therefore higher output capacity for the body.

On the other hand, if our core is dysfunctional or weak, the spinal cord does not feel as safe, and it shuts down the body’s capabilities to the degree of instability. Unless proactive steps are taken to correct the dysfunction at the core, the common outcome is a domino affect of compensations in the body, ultimately leading to breakdown, and potential injury.

The core is composed of two main functioning systems, local and global musculatures. The local musculatures are the most internal, and act unconsciously to stabilize. They include the diaphragm, transverse abdominus, multifidus, and pelvic floor.

The global musculatures act more in creating larger movements in the torso and hips. They include the external oblique, internal oblique, and rectus abdominus.

To achieve a highly functioning core, follow a progression that builds upon the stability and mobility of the hips, low back, and shoulder girdle in multiple planes of movement.

Here is a sample of a progression for an individual starting in healthy condition:

1. Establish a solid kinesthetic awareness as to the optimal body posture/alignment/positioning from which to strengthen the core through basic stabilization exercises. (Strengthening the core with improper posture will only reinforce or create dysfunction and weakness.)

Examples:

• Face up bridge (plank)

• Face down bridge (plank)

• Side bridge (plank)

• Isometric half squat

2. Incorporate basic “Dynamic Stabilization” exercises, which integrate mobility of the limbs while maintaining proper body alignment /posture.

Examples:

• Any Level-One exercise while moving limbs in sync or out sink with each other. Light resistance can be applied manually, or through weights, resistance bands, cables, etc.

• Bird-dog exercise

3. Improve strength that results from dynamic movement of the trunk and extremities involving selected groups of muscles.

Examples:

• Forward/Side Crunches

• Trunk Rotations

• Dead lifts

4. Increase power and explosiveness to further challenge the core through plyometric movement.

Examples:

• Medicine ball throws

• Explosive push-ups

• Kettle Bell swings

As long as you are in good health, realistically you can spend two to four weeks of progression on each area. Once you’ve completed all four phases, then it will be important to revisit some variation of each at least once per week for maintenance. If you are involved in an activity that demands more improvement from one of those areas, then you can always add an extra session per week.

The most beneficial way to learn how to train your core is to work with a professional and get “hands on” training. Having an experienced eye to observe your form to make adjustments where needed, is vital to reinforcing proper posture and movement strategies for good health and optimal functional performance.

Making a commitment to improving your core strength is guaranteed to make a positive difference in the quality of your life by allowing you to be better at the physical activities that you love to do, and with less risk of injury.

Adam Friedman, CSCS, CN, CMT is a Kinesiologist, Certified Strength & Conditioning Specialist, Certified Nutritionist, and Certified Massage Technician. He is the founder of Advanced Athletics, Inc. located right next door to the world famous Gold’s Gym in Venice, on the corner of Sunset Ave, and Hampton Drive, one block east of Main Street. To schedule a complimentary assessment please call 310.396.2100 or email Adam at info@advancedathletics.com. Otherwise, to learn more, visit www.advancedathletics.com.

in News
<>Related Posts

California Highway Patrol Deploys for Independence Day Enforcement Surge

July 1, 2025

July 1, 2025

All Available Officers to Hit California Highways for Holiday Weekend As Californians gear up for Fourth of July festivities, the...

Court Postpones Arraignment for Driver in Malibu Crash That Killed Four Students

July 1, 2025

July 1, 2025

Fraser Michael Bohm Faces Murder Charges in Fatal PCH Wreck  The arraignment for Fraser Michael Bohm, the 23-year-old man accused...

More Commercial Uses Could Be Coming to RAND Building

July 1, 2025

July 1, 2025

Amendment Unlocks New Opportunities, Secures $5.5 Million in Community Benefits The Santa Monica Planning Commission unanimously approved an amendment to...

People are Using Palisades for “Disaster Tours.” Local Officials Are Trying to Stop Them

July 1, 2025

July 1, 2025

A new motion introduced to City Council requests a coordinated strategy from LADOT, the Los Angeles Police Department, and the...

Santa Monica Favorite Esters Rebrands as Esters Wine Shop & Oyster Bar

June 30, 2025

June 30, 2025

New Concept Launches With French-Spanish Flair and Free Bubbles Esters Wine Shop, the fave Parisian-style wine bar in downtown Santa...

Letter to the Editor: Santa Monica’s Great Park: It’s Time to Deliver on 100 Years of Promise

June 30, 2025

June 30, 2025

Santa Monica stands at the edge of history. For nearly a century, residents have consistently supported turning the airport land...

Why Nordstrom Says It’s Closing Its Santa Monica Place Location

June 30, 2025

June 30, 2025

A Nordstrom spokesperson explained the closure as a strategic realignment Nordstrom confirmed its decision to close its Santa Monica store...

Three-Bed Palisades Highlands Townhouse Hits Market for $1.7M

June 30, 2025

June 30, 2025

The Mediterranean-style property, located at 1529 Michael Lane, is part of a 71-unit community A remodeled 1,919-square-foot townhouse in the...

Six-Bed Mar Vista Hilltop Home Under Construction Lists for $5.3M

June 30, 2025

June 30, 2025

The private backyard is complete with a pool, spa, fire pit, built-in BBQ, and areas for outdoor dining A stunning...

(Video) Getty Villa Reopens Six Months After Dodging Destruction of Palisades Wildfires

June 29, 2025

June 29, 2025

With the reopening also comes a new exhibit, “The Kingdom of Pylos” Getty Villa Reopens Six Months After Dodging Destruction...

Free Virtual Planetarium Shows Coming to SMC in July

June 29, 2025

June 29, 2025

The virtual format is in place as construction of the new SMC Planetarium and Observatory nears completion The Santa Monica...

Santa Monica Adopts $793.3M Budget for FY25-27, Prioritizing Housing and Safety

June 29, 2025

June 29, 2025

The budget preserves core services and invests in major projects, including over $1 billion in hotel investments The Santa Monica...

Iranian Pastor in West L.A. Speaks as Church Rocked by Immigration Raids 

June 28, 2025

June 28, 2025

Five Detained as Fear Spreads Through Persian Christian Faith Community  Fear has spread through a West Los Angeles congregation after...

California Doubles Down on Hollywood: $750M in Tax Credits Approved for Film and TV Industry

June 28, 2025

June 28, 2025

State Lawmakers Back Major Expansion of Production Incentives, Raising Job Projections Los Angeles’ film and television industry is poised to...

Park: “Our Water Infrastructure Must Be Emergency-Ready Every Day”

June 28, 2025

June 28, 2025

Councilwoman expressed cautious relief at the news but emphasized the need for robust infrastructure The Los Angeles Department of Water...