Getting off balance strengthens core

LITTLE ROCK — Center of gravity plays an important role in exercises designed to challenge the muscle groups generally referred to as “the core.”

In fact, many devices designed to exercise these muscles are engineered to throw off your normal center of gravity, unbalancing the body so muscles around your torso, hip and thighs must contract extra hard to stabilize you.

This week, I’ll discuss a few tips for changing center of gravity to enhance your core workout experience. I’ll also introduce an exercise that typifies how odd these exercises feel until you get used to them.

Most strength training exercises are performed with attention to maintaining a “normal” center of gravity position. This is typically accomplished by keeping your feet shoulder width apart, knees bent and back straight. In this position your center of gravity is directly underneath you and between your feet. That is perfect for maintaining balance and coordination, which is why you’ll see linebackers, shortstops and point guards assuming this posture during games.

In a training setting, manipulating your center of gravity can be a beneficial practice for developing core strength. The idea is to force the core muscles to contract to “correct” your balance.

It’s simple to experience how changing your center of gravity throws you off balance. While standing, try holding a full milk jug in front of your body with both hands. You should feel your lower back contract to maintain upright posture.

This is a perfect example of purposefully manipulating center of gravity to elicit a desired response from the core muscles.

Swiss balls, balance boards and balance discs are all designed to challenge your ability to balance by shifting center of gravity. If your feet aren’t on a solid surface, center of gravity will constantly change and thus elicit core muscle contraction.

This week’s exercise on a Swiss ball is perfect for those looking to add more core work to your existing plan. The Lateral Roll is easy in principle, but the execution of this unique movement requires attention to detail.

1. Lie on your back on a Swiss ball with your knees bent at 90 degrees and the ball supporting your head and neck.

2. Extend both arms straight out from your shoulders with your palms facing the ceiling. Your torso and arms form a T.

3. Slowly walk your feet to the right as you allow your hips and torso to move with them. The ball will begin rolling slowly.

4. Continue walking until your right shoulder is no longer on the ball and you’re supporting yourself with your core muscles. Only the left shoulder is on the ball.

5. Hold for 15 seconds, then roll back to center. Do five repetitions on each side.

The Lateral Roll will feel very strange the first few times you attempt it, but remember that the goal is to achieve good core muscle contraction rather than perfect balance. When done correctly, you’ll feel quite off balance, but you’ll also feel your abdominals and lower back contracting forcefully.

A little practice goes a long way on this one. Enjoy!

Matt Parrott has a doctorate in education (sport studies), a master’s in kinesiology and is certified by the American College of Sports Medicine.

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