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Core Training Examples
When most people refer to having those "six-pack" abs, what they are focusing on is primarily the superficial muscles of the rectus abdominus. Not only are tight abs aesthetically pleasing but below the tummy's surface resides all the power, our Core Muscles. Think of your core muscles as an internal corset. If we isolate the deep (hidden) core muscles first then embark on strengthening the outer abdominals second, the outcome will not only be a newly renovated house but a strong foundation to support it. Having a strong Core (TVA) will prevent you from suffering whiplash, lower your risks for any spinal injury, reduce your lower back pain and provide more support to your organs.
Core Strengthening Exercises
This exercise should be done in three sets of :30 second holds.
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1) Prone Iso-abs |
2) Prone Iso-abs (One Legged) |
3) Supine Hip Extension |
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4) Forward Ball Roll, Phase 1 |
5) Forward Ball Roll, Phase 2 |
6) Forward Ball Roll, Phase 3 |
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7) Prone Twister, Phase 2 |
8) Prone Twister, Phase 1 |
9) Prone Bridge |
Core Integration Exercises
This exercise should be done in three sets of :30 second holds.
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1) Knee Tuck with Pushups, Phase 1 |
2) Knee Tuck with Pushups, Phase 2 |
3) Knee Tuck with Pushups, Phase 3 |
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4) Knee Tuck with Pushups, Phase 4 |
5) Knee Tuck with Pushups, Phase 5 |
6) Knee Tuck with Pushups, Phase 6 |
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7) Knee Tuck with Pushups, Phase 7 |
8) Back Extension |
9) Supine Leg Curl, Phase 1 |
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10) Supine Leg Curl, Phase 2 |
11) Ball Squat with Leg Curl, Phase 1 |
12) Ball Squat with Leg Curl, Phase 2 |
Dynamic Flexibility Exercises
Explanation needed, brief description as to why this exercise routine is used, time, etc.
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1) Supine Russian Twist, Phase 1 |
2) Supine Russian Twist, Phase 1 |
3) Supine Russian Twist, Phase 1 |
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4) Shoulder Reach |
5) Roll Ups, Phase 1 |
6) Roll Ups, Phase 2 |
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7) Rotations, 1 |
8) Rotations, 2 |
9) Scissor Lumbar Extensions |
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