Your core is the middle segment of your body between the pelvis and bottom rib. Because it contains no bony structures aside from the vertebral column, the core permits large motion. This motion allows us to bend, twist, and reach. Too much motion can hurt the spinal column and impair global movement of the body so we are designed with a set of guide ropes to limit and control core motion: the core stabilisers.
In real or functional settings, the core muscles work together to define safe and effective movement. We need lots of core stiffness when global (whole body) loads are high, for example when we run or tackle bodies in sport, and minimal stiffness when loads are low and large ranges of motion are needed, e.g. during a Yoga class. Like all motor abilities, core stability requires a healthy and strong postural foundation. Simple core strengthening and stabilisation exercises are important in this regard.
The most basic of all core strengthening exercises involve 'anterior stabilisation'. Exercises, such as bridges and most swiss ball exercises, require you to set your pelvis and lower back in a neutral position and then hold that shape while external forces are applied. This is an effective but imperfect strategy because the two sides of the torso - the front or anterior side and the back or posterior side - are not stimulated together in any meaningful way.
The Mexican wave is one solution to this challenge. You will need a light jump-stretch band and a floor. The exercise can be viewed in the video below.
Begin in the 'dead-bug' position lying on your back with your arms and legs straight and pointing to the ceiling. The band should be tight around your feet and in your hands. Slowly pull the band apart by lowering your arms and legs. Spread your legs as well to activate your butt muscles. Remember to breathe at all times!
video: the mexican wave
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