Master class

Matt Parrott gives your core a whale of a workout.

All abdominal exercises would be considered “core activities,” but not all core movements involve the abdominal muscle group.

If this sounds confusing, it’s because abdominal training and core training overlap a great deal. This week, I’ll discuss some aspects of core training that don’t directly involve the abdominal muscles. In addition, I’ll introduce a new core exercise for stabilizing the lumbar spine.

Outside of the abdominal group, the core muscle groups cover primarily the hips and mid to lower back. This includes the hip flexors and hip extensors along with the large muscles supporting the spine.

What are hip flexors? Muscles attached to the thigh bone and hips ( including the quadriceps muscle) that bring the thigh bone closer to the pelvis, for instance, when you lift a knee.

Hip extensors pull the thigh bone down and back: they include most of the hamstring group and the largest gluteal muscle.

Unfortunately, the abdominal group receives most of the attention with regard to core training. This leads to overactive trunk flexors with weak, tight extensors along with inactive hip muscles.

Essentially, this type of one-sided training can lead to a hunched-over posture due to abdominal strength that’s not balanced by other core groups.

To avoid this potentially negative scenario, my advice is address each core group equally. Pay just as much attention to the lower back as you do the abdominals and equal attention to the hip flexors and extensors.

Gluteal exercises such as the squat challenge hip extensors and lower back muscles. These movements are excellent for evening out your abdominal training by challenging other core groups. In addition, you can “get specific” with each area by engaging in Swiss ball training designed to work each muscle group individually.

The possibilities are endless in terms of available exercises, but the key is to manage your program with equanimity so that each core group can grow and improve at a similar rate. This will keep you healthy, happy and balanced.

This week’s exercise is a fantastic movement designed with the lower back and gluteal muscle groups in mind. The Whale Tail leaves the abdominals largely inactive while the hip and back extensors really engage.

Lie on your stomach on a Swiss ball with your hands on the floor.

Place your legs together and fully extend them behind you so they are parallel with the floor and in a straight line with your spine. You will feel your lower back activate as you hold your legs off the floor.

From this position, slowly lower both legs toward the floor in a straight line until your feet almost touch the floor.

Slowly reverse direction until the legs again reach parallel with your spine.

Do two sets of 12 repetitions for a great lower back/ core workout.

I think you’ll appreciate the simplicity of this movement in relation to the amount of work taking place. It’s a fun way to challenge the core muscles while using the Swiss ball in a slightly different way. Matt Parrott has a doctorate in education (sport studies), a master’s in kinesiology and is certified by the American College of Sports Medicine.

Arkansas Democrat-gazette/karen E. SEGRAVE Lowering and raising his legs while balanced on a Swiss ball, Joey Edwards works core muscles with the Whale Tail.