5 core stability exercises for Jiu Jitsu


Source: Amateur Endurance

Core stability training is essential to sports performance and injury prevention. The body’s core muscles are the foundation for all other movement. The muscles of the torso stabilize the spine and provide a solid foundation for movement in the extremities.

These core muscles lie deep within the torso. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, they stabilize the spine, pelvis and shoulders and create a solid base of support. We are then able to generate powerful movements of the extremities.

Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness – that is, fitness that is essential to both daily living and regular activities.

The main concepts of core strengthening programs involve using many muscles in a coordinated movement. Rather than isolating a specific joint as in most weight lifting, stability exercises focus on working the deep muscles of the entire torso at once.

Abdominal bracing is the main technique used during core exercise training. It refers to the contraction of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominals. Be careful not to hold your breath – you should be able to breathe evenly while bracing.

Other exercises that develop core strength include exercises on a stability ball, work with medicine balls, wobble boards and Pilate’s exercise programs. For a simple core strength program you can begin with push-ups and crunches, but work with a trainer to find the exercises that work best for you.

Core training has many benefits including:

  • More functional workouts that translate into daily life activities
  • Improved performance in sports (Swim, Bike and Run Biomechanics)
  • Reduction in the risk of injury
  • Better ability to function each day

here are 5 core stability exercises you need to know: