core Essetnials

Counterbalancing.

Different segments of the body can bend forward, backward and sideways, but with the right combinations of contractions, the body can balance itself out to produce propulsion and stability.

The equivalent of firing a canon from a battleship, not a canoe. Here are the 7 core exercises:

Core Compression

Think:

hollow body + lower body pushing

Think: 

hollow body + upper body pulling 

Core extension

Think: 

standing tall + push against ribs

Think:

Standing Tall + Pushing against ribs

Core Rotation

Think:

Freestyle: Open with Hips,  Close with Torso 

Think:

Backstroke:  One side bends, opposite side reaches forward