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Effective Core Training

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.

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Effective Core Training

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  1. Effective Core Training

  2. 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

  3. The Core Abdominal Region

  4. Lower Back Region

  5. Lower Back Region

  6. Functions of Core Stabilization Contraction of the Abdominal Wall

  7. Functions of Core Extension Lower Back Always Working for Posture

  8. Functions of Core Rotation and Pelvic Movement

  9. Functions of Core Hip Flexion Legs Lifted

  10. Functions of Core Trunk Flexion Trunk Moves Toward Knees

  11. Functions of Core Lateral Flexion Trunk moves away from the midline, shoulder moves towards the ground

  12. Stabilization Exercises Best achieved by engaging in other exercises

  13. Trunk Extension Exercises Lower Back

  14. Rotation Exercises • Keys to success – Hands stay in front of sternum. Hips, Heels, and Pelvis all mobile.

  15. Hip Flexion

  16. Trunk Flexion

  17. Lateral Flexion

  18. Trunk Stabilization Effective exercises • Gymball Taps • Gymball Fight • Twist Smart Board Leg Raise • Plank Raise

  19. Trunk Extension Effective exercises • Gymball Extension • Roman Chair Extension

  20. Trunk Rotation Effective exercises • Gymball medicine ball rotation • Twist Smart Toner 3 position twist • Gymball high plank rotation • Staggered Stance medicine ball throws

  21. Hip Flexion Effective exercises • Gymball pike • Deadbug • Incline Leg Raise

  22. Trunk Flexion Effective exercises • Hollow Rock • Over Head Gym Ball Crunch

  23. Lateral Flexion Effective exercises • Over Head Reach • Over Head Reach w/ Twist • (Key to success: Lengthen Obliques)

  24. Overrated-Underrated-Improperly Done Overrated Underrated Improperly Done Plank Flutter Kick Side Bends Over Head Squat Jumping Side Bend Reach Seated Rotaion Gym Ball Crunch QL Side Plank

  25. 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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