Muscle Up!: Abdominals & Glutes

1. Muscle Up!: Abdominals & Glutes Sarah East and Bridget Way-Brackenbury

2. Diagram of the Abdominals

3. Diagram of the Glutes

4. Description of Muscle Action • Abdominals: • Rectus Abdominis: Spinal flexion, posterior pelvic tilt • Internal Oblique: Spinal rotation, lateral flexion, posterior pelvic tilt • External Oblique: Spinal rotation, lateral flexion, posterior pelvic tilt • Transverse Abdominus: Internal stability • Glutes: • Medius: Hip extension, hip abduction • Maximus: Hip extension

5. Opposing Muscle Groups • Abdominals: • Rectus abdominus: Erector spinae, quadratuslumborum • Interal Oblique: Erector spinae, quadratuslumborum • External Oblique: Erector spinae, quadratuslumborum • Transverse: Erector spinae, quadratuslumborum • Glutes: • Maximus: Inner hip flexors or iliopsoas (iliacus, psoas major, psoas minor) • Medius: Lateral rotator group (piriformis, gemellus superior, gemellus inferior, obturatorinternus, obturatorexternus, quadratusfemoris)

6. Stretching • Abdominals: • Lying Trunk Twists • Back Spinal Extension (Cobra Stretch) • Lying Arch • Glutes: • Seated Figure • Lying Knee Hug • One-Legged Pigeon Pose • Piriformis Stretch

7. Exercises • Abdominals: • Bicycle crunches • Hollow Rocks • Plank • Sit-Ups • Hip Raises **Train 1-2 times/week for a beginner, 2-3 times/week as an intermediate, and 3-4 times/week as an advanced at the end of workout • Glutes: • Glute Kickbacks • GluteBridge • Deadlift • Hip Extension with band • Split Squat/ Lunge • Squat • Side Leg Lifts **Train 2-3 times/week for a beginner, 3-5 times/week for an intermediate, and 5-6 times/week for an advanced closer to the beginning of workout

8. Bicycle Crunch • Internal and External Obliques • Extend leg close to ground for increased intensity • Keep Leg bent at 90 degrees for decreased intensity • Perform 3 sets of 8-12 for a beginner, 12-15 for an intermediate, and 15-20 for an advanced as a training guideline • Keep lower back in contact with the floor, fingertips at temple to support neck

9. Hollow Rocks • Rectus abdominus • Keep arms behind ears and legs extended close to ground for increased intensity • Keep arms hovering over quadriceps and legs extended towards ceiling for decreased intensity • Perform 3 sets of 15 for a beginner, 20 for an intermediate, and 30 for an advanced as a training guideline • Keep lower back in contact with floor, maintain a neutral spine position

10. Plank • Rectus Abdominis, Internal & External Obliques, Transverse • Straight arm, held plank from knees decreases intensity • Elbow, rocking weight forward and backward, and movement of arms and legs increases intensity • Perform 3 sets of 20 seconds for a beginner, 45 seconds for an intermediate, and 60+ seconds for an advanced • Keep core engaged to maintain a streamline position, keep a neutral spine, keep shoulders directly above elbows

11. Sit-Ups • Rectus Abdominis • Use an inclined surface, or add a weight to increase intensity • Use a declined surface for decreased intensity • Perform 3 sets of 12-15 reps as a beginner, 15-20 reps as an intermediate, and 20-30 as an advanced • Maintain a neutral spine, keep feet in contact with floor

12. Hip Raises • Rectus Abdominis • Straighten legs to increase intensity • Keep legs bent at 90 degrees for decreased intensity • Perform 3 sets of 15-20 as a beginner, 20-30 as an intermediate, and 30-40 as an advanced • Keep lower back in contact with the floor, keep entire core engaged throughout entire exercise

13. Deadlift • Gluteus Maximus, Gluteus Medius • Increase load, perform on unbalanced surface (e.g. one leg, BOSU, etc) for increased intensity • Decrease load for decreased intensity • Perform 3 sets of 12-15 reps as a beginner (light load), 10-12 reps as an intermediate (heavier load), 8-12 reps as an advanced (heavy load) • Keep back straight and shoulders back to avoid any strain in the back, keep core engaged throughout exercise

14. Split Squat/ Lunge • Gluteus Maximus, Gluteus Medius • Barbell or dumbell weight, change in tempo and depth to increase intensity • Bodyweight, change in tempo and depth to decrease intensity • Perform 3 sets of 12-15 reps as a beginner (light load), 10-12 reps as an intermediate (heavier load), 8-12 reps as an advanced (heavy load) • Keep upper body vertical and back straight with shoulders back to avoid any strain in the back, keep core engaged throughout exercise, widen base for balance

15. Glute Kickbacks • Gluteus Maximus, Gluteus Medius • Add weight in knee joint, straighten leg, change in tempo to increase intensity • Keep leg bent at 90 degrees to decrease intensity • Perform 3 sets of 15-20/ leg for a beginner, 20-30/leg for an intermediate, and 30-40/leg for an advanced • Keep back straight and parallel with the ground, core engaged, shoulders directly over hands, hips directly over knees

16. Barbell Squat • Gluteus Maximus, Gluteus Medius • Increased load, change in depth, change in tempo, unbalanced surface for increased intensity • Decreased load, elevated heels, change in depth for decreased intensity • Perform 3 sets of 12-15 reps as a beginner (light load), 10-12 reps as an intermediate (heavier load), 8-12 reps as an advanced (heavy load) • Keep chest upright, wrist neutral, knees behind toes, weight in heels

17. Glute Bridge • Gluteus Maximus, Gluteus Medius • Add weight, slower tempo, increased range of motion for increased intensity • Faster tempo, decreased range of motion for decreased intensity • Perform 3 sets of 15-20 for a beginner, 20-30 for an intermediate, and 30-40 for an advanced • Push through heels, engage glutes throughout entire exercise

18. References • Canfit Pro: Foundations of Professional Personal Training • http://healthyliving.azcentral.com/antagonist-glutes-3726.html • http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/14/muscle/glutes • http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominals • http://www.netfit.co.uk/abdominals-web-site.htm • http://www.physioroom.com/prevention/stretching4_9.php