Effective Core Training
Determine How to Effectively Train
the Musculature of the Core
- Define “Core”
- Learn the musculature of core
- Learn the movements that effectively train
these muscles
- Examples of effective exercises
The Core
Abdominal Region
Lower Back Region
Lower Back Region
Functions of Core
Stabilization
Contraction of the Abdominal Wall
Functions of Core
Extension
Lower Back Always Working for Posture
Functions of Core
Rotation
and
Pelvic Movement
Functions of Core
Hip Flexion
Legs Lifted
Functions of Core
Trunk Flexion
Trunk Moves Toward Knees
Functions of Core
Lateral Flexion
Trunk moves away from the midline,
shoulder moves towards the ground
Stabilization Exercises
Best achieved by engaging in other exercises
Trunk Extension Exercises
Lower Back
Rotation Exercises
Keys to success – Hands stay in front of sternum.
Hips, Heels, and Pelvis all mobile.
Hip Flexion
Trunk Flexion
Lateral Flexion
Trunk Stabilization
Effective exercises
Gymball Taps
Gymball Fight
Twist Smart Board Leg Raise
Plank Raise
Trunk Extension
Effective exercises
Gymball Extension
Roman Chair Extension
Trunk Rotation
Effective exercises
Gymball medicine ball rotation
Twist Smart Toner 3 position twist
Gymball high plank rotation
Staggered Stance medicine ball throws
Hip Flexion
Effective exercises
Gymball pike
Deadbug
Incline Leg Raise
Trunk Flexion
Effective exercises
Hollow Rock
Over Head Gym Ball Crunch
Lateral Flexion
Effective exercises
Over Head Reach
Over Head Reach w/ Twist
(Key to success: Lengthen Obliques)
Overrated-Underrated-Improperly
Done
Overrated
Underrated
Plank
Flutter Kick
Side Bends
Over Head Squat
Jumping
Side Bend Reach
Improperly Done
Seated Rotaion
Gym Ball Crunch
QL Side Plank
Notes
•
How to get a six pack (Diet, Cardio,
Genetics, Low Body Fat)
•
Locked Limb Position
•
Pelvic Tilt
•
Feel Does Not Determine Effectiveness
•
Crunches Don't Add Up
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