Best Full Body Exercises To Strengthen Core | Straight Body Plank Extension
The farther an athlete takes an extremity away from the center of the body the more pressure is placed on the muscles of that extremity. For example, when an athlete performs a lateral raise with a dumbbell with a slight bend at the elbow it is much easier than when the arm is fully extended. The amount of pressure placed on the deltoids increases greatly as the arm extends out to the side and is farther away from the center of the athletes body. This is true for all parts of the body and is not limited to exercises which target one specific muscle or group of muscles. Some of the best full body exercises follow this same physiological principle. Exercises to strengthen core muscles, combined with some other sort of physical exercise or movement, is common in some of the best full body exercises.
The Straight Body Plank Extensions utilize this mechanical principle by taking the point of contact, the forearms, far away from the body in a smooth and controlled motion. By moving both forward and backwards during the drill athletes work the abdominal muscles in both concentric and eccentric motions forcing abs to work hard to stabilize the body as athletes move back and forth during the physical exercise. Exercises to strengthen core muscles, such as the Straight Body Plank Extension, will help athletes gain better balance and body control while training or competing in their particular sport.
Best Full Body Exercises To Strengthen Core Muscles
A linebacker in football who is breaking down to read a play, or make a tackle, must be able to absorb a hit from a pulling lineman or blocker. Exercises to strengthen core muscles such as the Straight Body Plank Extension will help athletes, like linebackers in football, absorb hits and stand their ground to plug a hole in the line or make a play on a ball carrier. A basketball player who uses physical exercises to strengthen core muscles will be better able to absorb contact from a defender and still make a play to put the basketball in the goal.
Physical exercises to strengthen core exercises help bring stability to athletes even when experiencing contact from outside stimuli trying to alter their movements or stop their momentum. Any athlete who participates in a sport in which opponents attempt to dislodge, stop, or control the athletes will greatly benefit from performing physical exercises to strengthen core muscles.
Use Exercises To Strengthen Core Muscles To Become A Better Athlete
The Straight Body Plank Extension is a challenging physical exercise which can be performed in a circuit style workout, in a team or group setting, as well as performed individually. To successfully complete the Straight Body Plank Extension athletes will need a properly inflated Kbands Training Stability Ball and enough space for the athletes to lie with their body fully extended on the ground.
To begin the physical exercise athletes will fully extend their body so their elbows and forearms are on top of the Kbands Training Stability Ball. From a plank position with hips and knees off the ground, and maintaining a flat rigid back, athletes will squeeze their abs and shoulder blades as they keep their arms straight and drive their arms down as they roll up their arms to the point their hands or fingertips are supporting them on top of the Kbands Training Stability Ball. Once athletes reach the top of the physical exercise they will use a controlled motion to roll their hands back in and return to the starting position.
As athletes drive up to the top position coaches and participants should be aware of their body positioning. As the arms stay straight and are driven into the Kbands Training Stability Ball they will want to maintain a flat line going down their back. A straight body means athletes do not let the hips and butt sag as they move into the top position, and their low back does not collapse. Athletes will also work to maintain their arms as straight as they can throughout the physical exercise.
If athletes lack the abdominal strength necessary to perform this physical exercise then they can begin from a less extended position. Shortening the length the athletes body is extended will lessen the tension on the abs which will allow the low back and hips to stay in a good position throughout the physical exercise. As athletes advance in their training they will want to continually challenge themselves by slowly reaching the hands farther and farther away from their bodies as they use exercises to strengthen core muscles along with physical exercise to gain more core stability.
Athletes will perform 8-12 repetitions of the physical exercise before resting for 40 seconds between sets. Athletes should perform 3-5 sets of the Straight Body Plank Extension Drill before moving on in their training session.
Advanced Exercises To Strengthen Core Muscles
Athletes can perform the Straight Body Plank Extension Drill at the beginning or end of a workout routine. Athletes will get a great, dynamic warmup when performing the physical exercise at the beginning of a training session. However, athletes performing the physical exercise at the end of a training session can use the Straight Body Plank Extensions, along with a quicker ab exercise, to change the pace and get the abs burning. A great exercise to strengthen core muscles which can be paired with the Straight Body Plank Extension at the end of a workout is the Kbands Scissor. Strapping on a set of Kbands Leg Resistance Bands and performing a set of 20-30 seconds of high speed Scissor Kicks will be a great way for athletes to get a great core scorching experience at the end of their training session. Athletes should be cautious of performing this exercises to strengthen core superset at the beginning of a training session. Performing these two physical exercises at the beginning of a workout will wear out the abs and greatly reduce the athletes energy level. Athletes need to maintain good core strength and energy level when performing training which is more sports specific.
Recovery Training Equipment