The Almost-Forgotten Part Of Your Core by Joan Kent, PhD

The Almost-Forgotten Part Of Your Core
By Joan Kent, PhD

Talk about happy accidents. When I discovered exercises for the posterior chain of core muscles a while back, it was just in the nick of time. Maybe they can help you.

Several years ago, Peter Park, who was Lance Armstrong’s strength and conditioning coach, developed a series of core strengthening exercises he calls “Foundation.” The exercises focus on the posterior chain of muscles, such as the glutes, hamstrings and lower back.

This approach changes core training by shifting the emphasis away from the abdominals to the larger muscles in the back of the body.

Because the program was developed with a world-class cyclist in mind, it’s no surprise that it helps indoor cycling students to sit better on their bikes.

I used it in an athletic training program that I ran for about 13 years. Adding the 5 beginner exercises to our strengthening routine caused my program participants to improve remarkably. Their posture was noticeably different as they cycled. They were stronger in their position on the bike. Their backs were straighter and their ribcages lifted, not sunken. They could lean forward for longer periods without fatigue – and with less pressure on the handlebars.

An impressive set of changes. And they looked great on the bikes!

I learned about Park’s strengthening program from my coach, read the book by Goodman and Park, and started doing the exercises. Some changes were obvious immediately.

Here’s the “Happy Accident”

The most fortunate part of this occurred in an unfortunate way. A few weeks after beginning the new core program, I crashed my bike and broke my pelvis in three places.

The doctor told me not to do any type of “crunch” or abdominal exercise. Needless to say, I wasn’t looking forward to skipping my usual core training and watching my strength deteriorate over the 12 weeks the doc said it would take to heal.

Yet I could keep doing these new Foundation exercises because they don’t stress the abs. They kept my core extremely strong throughout the healing – and possibly even shortened my healing time. I healed in five and a half weeks.

Based on that success, I continue to do the exercises 5 times a week and genuinely enjoy the Founder exercise in particular.

One colleague, an indoor cycling instructor, added the posterior core routine to her daily strengthening and stretching regimen. She said she noticed improvements in her lower back and reduction in chronic leg pain.

I’ve noticed changes in both directions – meaning improvement when I’m consistent with it and backsliding when I’m not. So I’m sold on this approach to core training.

The Founder exercise itself is short enough to fit at the beginning or the end of any regular core routine. It can also be done in street clothes (definitely take off high heels), so it can be done in an office. It can be done several times a day.

Adding a few posterior core exercises besides the Founder is a worthy addition to any workout. I encourage you to try them.