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Core Basics. A Pretty Sweet Core Class By Aaron England, DC. Topics. What is the core Why is it really important? How do I ‘totally blast my abs’ and stuff?. The Core. Obviously it is the midsection of our bodies More than just our six pack muscles Our bellies, backs and hips.
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Core Basics A Pretty Sweet Core Class By Aaron England, DC
Topics • What is the core • Why is it really important? • How do I ‘totally blast my abs’ and stuff?
The Core • Obviously it is the midsection of our bodies • More than just our six pack muscles • Our bellies, backs and hips
The Core • Also consists of the floor and roof of our abdominal cavity • The diaphragm • The muscles of the pelvic floor • A thousand crunches won’t strengthen these muscles!
The Core • Our core is essential to our overall well being • It keeps us straight, it helps us lift and it even helps us breath • It applies 2/3 of the force we use to lift
The Core • This part of our body forms the foundation for almost all of our actions and movements • Balance, strength and endurance can be improved with a stronger core
The Core • One of the primary roles of the core is to protect our backs • The core muscles act to pressurize the abdominal cavity and provide strength to the back when lifting
The Core • Think about a pop can • Before you open it you can jump on it without denting it • It isn’t the liquid that is causing this strength, it is the internal pressure
The Core • When you open the can you can crush it easily • Even with pop still in it! • But don’t try this, you will get messy! • Or try it, it’s not like I’m your mom or anything • Our core muscles help create the same type of pressure in our abdominal cavity
The Core • Even with strong muscles we can get hurt • Our backs are susceptible to bending and twisting • Especially when done at the same time • Repetitious movements also make us vulnerable to injuries
The Core • Many traditional core exercises involve excessive bending, twisting and repetitions! • As our core fatigues we are very prone to injury in our back • Fatigue also puts our neck in a vulnerable position
Exercises • So, now that we know that everything is the worst ever, how do we make it better? • Two key principles: • Patience • Dedication • A healthy core is a lifelong goal
Exercises • A couple of key pointers to core exercises: • Avoid large and repetitive motions • Maintain function at all times • Breath • Maintain exercises to a point just short of exhaustion
The Fundamental Core Exercise • The basic objective of every core exercise is to engage the muscles • Easiest way to practice is to pretend that you are getting punched in the gut • Doing this all day long can be all you need!
The Fundamental Core Exercise • All other core exercises are based on this basic concept • When fatigue sets in, revert back to ‘getting punched’ to check your form • This is probably the most functional exercise you can do
Figure Eights • Start with ‘stomach punch’ • Slowly move your hips in a figure eight motion • Maintain a good posture throughout • No slouching or bending • This can and should be fun!
Standing Wall Bridges • Great for those that don’t want to get down on the floor • Also great for golfers • Lean into a pushup against the wall (with your core tightened!) • Without moving your head or hips reach your arm behind you slowly
Front Bridges • Just like standing wall bridges, but on the floor • Can be done on elbows or on your hands • Be careful of wrists!
Front Bridges Variation • Slowly lift an arm straight out while maintaining form • Slowly lift the opposite leg while keeping the arm outstretched • Repeat for other leg and arm
Side Bridge • Simply a front bridge on your side • Can be on your elbow or outstretched hand • When ready raise other arm to make it harder • Lift top hip directly towards the ceiling for added difficulty
Back Bridge • Lay on your back like you are going to do a sit up • Lift hips directly towards the ceiling • Extend one leg at a time for added difficulty
The One That I Can’t Remember the Name Of • This one is easily done while alternating with the back bridge • Flatten the back into the ground • Remember to keep the core ‘punch ready’!
Ball Bounces • Sit upright on an exercise ball • Engage the core and gently bounce • Be sure to stay upright and punch ready
Ball Bouncing Variations • There are about eleventy billion variations of ball exercises, but this is a good one • While sitting on the ball, slowly raise one arm above your head • Raise the opposite leg straight out • Hold while maintaining posture and core
Ball Sit Up • Lay backwards on an exercise ball • Lift torso at shoulders, not at the neck! • Allow head to freely hang back with chin tucked slightly • Hold until just short of exhaustion
Rubber Band Isometric Hold • Attach band securely at chest level • Hold band with both hands • Slowly turn until your shoulders are facing forward • Hold until almost to the point of exhaustion
Rubber Band Variations • There are literally a boatload of alternatives • A good exercise is to attach the band above your head and behind you • Reach up and back to grab the band • Slowly pull down in front and hold
A Final Thought • These exercises are simple and safe • But they are difficult enough to develop rock hard abs that are so ripped you could do your laundry on them • Consistency and diligence is key
A Final Thought • Find the exercises that are right for you • Easy for you to understand • Feel comfortable executing them • The activities that you will do • With dedication you will feel the results quickly!
