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Katrin Davidsdottir competing at “Strength in Depth” in London in June 2022.Sean Ellison

  • CrossFit athlete Katrin Davidsdottir has always had a six-pack, but her core wasn’t always strong.

  • The former Fittest Woman on Earth said neglecting her core led to a herniated disc.

  • Davidsdottir now does a lot of basic exercises, including deadbugs, side planks, and L-grips.

Katrin Davidsdottir does “a lot” of core training to maintain her position as an elite CrossFit athlete, including deadbugs, L-grips and suitcases, she told Insider.

The 29-year-old Icelandic athlete won the CrossFit Games in 2015 and 2016, but she hasn’t always prioritized her core, despite her visible abs.

“I’ve had a six-pack since I was a kid and it looks great, but that doesn’t always mean it’s working efficiently and your internal muscles are stable,” Davidsdottir told Insider.

While the abs are the outer muscles at the front of the torso, the core muscles include the abdominals but also wrap around the entire midsection and include the pelvis, diaphragm, lower back, and hips. . The core helps stabilize the whole body, and you can have a strong core without a six-pack, or a six-pack without a strong core.

The former gymnast said one of her biggest mistakes was not doing enough basic training, which led to a herniated disc at the end of 2019. A herniated disc, also known as herniated disc, is where one of the soft cushions of tissue between the bones of your spine move.

Since then, Davidsdottir has made core-strengthening exercises a key part of his workouts.

Katrin Davidsdottir does a lot of different core exercises

To protect his back, Davidsdottir prioritizes the “McGill Big Three”: three core exercises designed to be done before training, especially for people with back pain.

The exercises are:

Davidsdottir adds dead bugs to it, which is another move that helps engage the core, as personal trainer Luke Worthington previously told Insider.

Deadbugs, along with side planks, can also help build core muscle, especially if you add weight, bodybuilder Hattie Boydle tells Insider.

In 2021, Davidsdottir moved from the United States to Iceland to train with a new coach, Jami Tikkanen. Since making this change, she has incorporated even more abdominal and core exercises into her training.

“We do a lot of racks, L-holds, ring holds, hip extensions,” she said. “I do a lot of incidental moves around the big lifts.” Accessory movements are additional exercises designed to support and enhance the performance of primary movements, such as squats or overhead presses. Examples include the basic Davidsdottir exercises, as well as many others such as barbell curls, skull crushers, and split squats.

Carrying the suitcase is a simple movement that involves holding a weight in one hand, engaging the core muscles to keep the torso erect and walking – and can be done in everyday life, for example when carrying groceries , pilates instructor Nathalie Hayward told Insider.

Davidsdottir wants his whole body to contribute with every move

Davidsdottir said she does a lot of these incidental moves around her big lifts (like deadlifts, squats, or clean and jerks) to make sure she can perform them safely and keep progressing.

“I feel like I’ve kept my body so much healthier, and it helps with the sexy big lifts,” she said.

Along with strengthening her core, making sure her glutes are strong and engaged helps protect her back, Davidsdottir said.

“A big thing this year has been having my whole body contribute to everything I do,” she said.

Read the original Insider article

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