# @protein.papi_ on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DSp5nf3EaUi
- **Gondola URL:** https://gondola.cc/posts/38270336-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/5f1821467f.jpg
- **Posted:** 2025-12-24T17:32:57.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

BUILD YOUR BEST CORE IN 2026 🧰 

 Personally, I love the landmine for its versatility and accessibility. It’s an incredibly effective tool for training the core from every angle, allowing you to target your core muscles the right way through stability, control, and force transfer.

HERE’S HOW 🔽

1. Rotational Core (Obliques, QL, Erector Spinae)
Rotational loading improves transverse-plane stability and spinal torque control, enhancing force transmission while reducing shear stress on the lumbar spine.

2. Anti–Lateral Flexion (Offset Marches)
Resisting lateral flexion strengthens frontal-plane core stability, improving pelvic control and reducing asymmetrical loading on the lumbar spine.

3. Reactive Core (Bent-Over Weighted Switches)
Reactive loading enhances neuromuscular coordination and rapid trunk stiffness, improving the body’s ability to stabilize against sudden external forces.

4. Lower Abdominals & Hip Flexors ( Leg Raises / Hip Tucks)
Strengthens anterior pelvic stabilizers, improving lumbopelvic control, stride efficiency, and energy transfer during locomotion.

5. Abdominal Flexion (Weighted Crunches)
Loaded spinal flexion increases abdominal force production and tissue capacity, supporting trunk flexion demands under load.

6. Sling System (Wood Choppers)
Activates the anterior and posterior oblique sling systems, improving cross-body force transfer, rotational power, and gait mechanics.

Salute to building your best core in 2026! 

Hope this helps ✌🏽

#coretraining #coreexercises #coreworkouts #coreworkout #functionalstrength

## Stats

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- **Likes:** 397
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## Tags

coreworkout, coretraining, coreworkouts, coreexercises, functionalstrength

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