PUBLISHED ON Nov, 08, 2024
Core Training Is More Than Just Abs
When people think of training their core, abs are usually the first thing that comes to mind. While a strong set of abs is great, your core is made up of much more than just the front of your body. To truly build strength and stability, you need to focus on the full 360 degrees of your core—your low back, obliques, and the muscles that surround your spine.
Let’s take a look at the most important movements that target every angle of your core, ensuring balanced strength and a solid foundation for any physical activity.
1. QL Raises
The Quadratus Lumborum (QL) is a key muscle in your lower back that often gets overlooked. Strong QLs help with side-to-side movements and stabilize your spine, making them crucial for everyday tasks and athletic performance. QL Raises isolate and strengthen this muscle, preventing lower back pain and improving overall core stability.
How to:
- Set up your Hyper Pro in 45° back extension mode.
- Insert your feet into the machine, facing sideways.
- Place the side of your hip on the hip pads.
- Bend down to the side until you feel a stretch along your obliques and hips.
2. 90° Back Extensions
Your lower back is a vital part of your core, and 90-Degree Back Extensions target this area directly. The 90-Degree Back Extension ensures that you hit every muscle in your posterior chain, including your lower back, glutes, and hamstrings.
A strong lower back helps prevent injuries and supports proper posture. Back Extensions also balance out any abdominal training, ensuring that your core strength isn’t one-sided.
How to:
- Set your Hyper Pro up for 90-Degree back Extension mode.
- Insert your feet in between the ankle rollers with your feet pressing against the foot plate.
- Your hips should be positioned right above the back extension pads.
- Hinge down until you feel a stretch in your low back or glutes.
- Use your low back and glutes to pull you back up to the starting position.
3. Sorenson Holds
Sorenson Holds are an isometric exercise that builds endurance in your lower back and core by holding a static position. This movement is simple but effective for building long-term stability in your spine and surrounding muscles.
How to:
- Set your Hyper Pro up for flat Nordics but with the Nordic Pad removed.
- Adjust the hip pads to the same height you would use for Back Extensions.
- Insert your feet in between the ankle rollers pressing firmly against the footplate.
- Once you are in a comfortable position, start the isometric hold.
- Aim to keep your back extended for 30 seconds working up to 1 minute holds.
- Use your hands on the floor for assistance if needed, and remember always work within your pain-free ability level!
4. GHD Sit-ups
The GHD Sit-up takes core training to the next level by incorporating your hip flexors and abs in their lengthened position. The greater range of motion forces your core to work harder, making this a must for anyone looking to build true core strength.
How to:
- Set your Hyper Pro into 90 Degree Back Extension mode and then add your GHD attachment.
- Insert your feet in between the ankle rollers pressing firmly against the foot plate.
- For this movement, you will be belly-up.
- Slowly arch your back, reaching your arms overhead until you feel a stretch along your abs and then sit back up.
- To make it easier, you can also keep your hands by your sides.
Conclusion: Build a Stronger Core From Every Angle
Screenshot for quick reference
Abs may look great, but true core strength comes from training your entire midsection. By incorporating movements like QL Raises, Back Extensions, Sorenson Holds, Decline Sit-ups, and GHD Sit-ups into your routine, you’ll build a rock-solid foundation that supports everything you do—whether it's in the gym, on the field, or in daily life.
If you are ready to upgrade your home gym to include the worlds best core training product, head here to get the Hyper Pro for $300 OFF!
