by GRP Rower Sophie Calabrese

Your body is able to function because of many interconnected systems, and at the center of it all lies the core - a group of muscles that surrounds your torso on all sides to stabilize and support movement. Often, when we think of the core, we imagine abs or a toned midsection, but its role extends far beyond aesthetics. The core is integral to nearly every movement we make and is crucial for maintaining overall health and well-being! Because of this big task that it is in charge of, the core has many roles when it comes to bodily movement. Its six responsibilities are flexion, anti-flexion, rotation, anti-rotation, lateral flexion, and anti-lateral flexion. In my next few blog posts, I’ll be pairing these off and describing them in-depth to give you a detailed look into how your core protects your body and how you can improve its strength on a more functional level.

As you’ve probably noticed, the functions of the core are described as movement and then something that is the absence of that motion. Anti-movement is different from opposite movement. For example, flexion’s opposite movement is extension but that’s different than anti-flexion. A main role for your core is to create movement (like every other muscle in your body), but also to resist movement so as to protect your body from loads that would damage it.

Flexion and Anti-Flexion

The first pair I’m going to break down is flexion and anti-flexion. Flexion happens when bringing your rib cage down toward your pelvis, creating a C-shape with your torso. This is possible because of your rectus abdominis (or your six-pack). It connects your ribs to your pelvis in the front of your body, forming the first section of your core. Anti-flexion is all about resisting this movement and not letting your torso bend forward into that C-shape. This works your six-pack as well, but challenges it to NOT move.

Moves

You’re probably most familiar with your core’s flexion because of crunches and sit-ups, but if you’re looking for other movements, the full range sit-ups shown below are a great addition. They work your abs in an even greater range of motion. The key is to make sure your torso is extended as much as possible at the bottom and your abs are squeezed as tight as possible at the top. To work anti-flexion, try the kneeling roll-outs shown below. The key for these are to maintain a straight back and to keep your shoulders strong so your abs can take the brunt of the force.

Try adding in movements that challenge your core in all of its functions and stay tuned for the next blog on two more!