Power, speed, flexibility, and balance are critical if you find yourself in a situation where your self-defense skills are needed, and taping into your core muscles is the best way to achieve effective self-defense techniques.
Think of your abdominal muscles as the strong link that connects your upper and lower bodies. The movements you must perform, whether you are punching a target or scrubbing the floor, begin at or flow through your core.
Kinetic Chain
For a powerful strike, energy flows from the feet up the leg, through the hips, up the back, into the arm, and out the other side at the point of contact. We refer to this as a kinetic chain. This thread of circulating energy passes directly through the center of your core. A strong core has the ability to correctly rotate during this kinetic flow and will reward you with powerful strikes and kicks. But if your core is weak, the kinetic flow will stop and your defenses will be ill effective.
Power
Many things attribute to powerful offenses and defenses. Combine the correct kinetic linking with technique, mass (snap of your strikes) and speed, and your striking and kicking power become potent. The most dynamic fighters are able to connect their entire body and utilize the strength of each body part to fortify their movements and countermovements. They are able to tap into the strength of their core muscles as easily as tying their shoes.
Flexibility
A flexible core moves without restriction. The amount of speed and force that can be transferred relies on the stretch-shortening cycle of the core muscles – this is how quickly and effectively muscles can absorb and re-produce force. Some of the most powerful skills in defending yourself require countermovements. During a countermovement the muscles involved are first stretched and then shortened to accelerate the body or a specific limb. A flexible core allows you to move and recover quickly without loosing your stability.
Balance & Stability
A core is the central platform that provides stability to both dynamic and static movements. A strong core stabilizes your body, allowing you to move in any direction, regardless of the terrain, or stand in one spot without losing your balance. One of the main elements to successfully defending yourself or escaping a violent encounter is the ability to maintain your balance, while taking your offender off of theirs.
Without a doubt, a strong, flexible core fortifies and facilitates efficient and strong movements in self-defense.
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