How to work the core muscles
- 1. E X E R C I S E T O B E F I T H O W T O W O R K O N T H E C O R E M U S C L E S
- 2. H O W D O W E W O R K O N T H E C O R E M U S C L E S • By increasing stability training, all core muscles work synergistic, interactive to prevent instability and deficient strength. The first thing everyone talk about the core is the abdominal area, and in a specific the abdominal rectus, the central area of the body, particularly surrounding by the lumbar spine and lower back, synergistic engage, depending of extreme powerful midsection, The foundation of important movements and physical activities, sports specifics and fitness, with the capability to maintain joints alignments whilst sitting, standing, and in movement, This muscles called the core, are divided into groups: • The surface muscles: which enable, rotation, flexion, and extension of the torso, responsible for the stability and powerful movements, they are visible and touchable, easy to train using extensions and crunches exercises. • The stabiliser muscles: Deeply located in the core area, and not touchable and visible, they are close to the lumbar spine, these specific muscles play an important role in the stability, and therefore prevent from collapsing and faults over, they can be strengthened with specific stabilisation load exercises. The core muscles develops when the tension is the balance between all muscles, when exercises consisting of routine movement patterns, once the movement is perfect performed, add strength resistance gradually to improve strength and muscular endurance. One of the main functions of the core muscles is to support the column vertebrae in heavy loading trough the spine, and a key point it is to perform stability exercises first before exhaustive exercises, involves holding the spine in continuous neutral alignment, using a Swiss balls for effective focus in the lumbar area. Core stability is a concept of exercises to improve significant benefits in the core muscles such as squats, dead lifts and bent over row they all increase performance, build and engage the erector spine as well and preventing forward flexion.
- 3. W H Y I S I M P O R T A N T The word core has been rousing popular in the gym and any sports specific training and read about it is exciting, action packed of media, magazines, and the question what where is the core? is simple the power, the foundation, the base, is just the deep muscles of the torso or trunk, by many professional experts significant the most important area of the body to train, it is located and comprised of several muscles that work synergistically to stabilise the spine, increasing powerful rotation movements, improving correct posture. Developing a strong core will help prevent back pain and muscle imbalances that can eventually cause back pain, and some type or injuries, especially in the ageing process. The core is the foundation base if that base is weak or out of alignments, the whole foundation collapse. improve and develop effective solid core zone and reach stronger muscles fast and safe, successfully • Train your core mixing a wide range of exercises targeting those muscles from many different angles using all planes of motion. • Allow to position your body to increase the training using a Swiss ball, with this unstable surface creates proper instability, in the body, forcing the whole core muscles to work harder, holding the body in place and the spine stability. One of the advantages of the Cuban Cardio workout Fierce Swiss ball is the comfort of easy to follow, easy to use and perform, most traditional core exercises on the floor limited range of motion, and these workouts contribute to preventing injuries, improve health and fitness benefits, and build your dream, impenetrable defined midsection.
- 4. B E N E F I T S This workout and unique method sculpt your body fast and efficacious, because it stimulated the metabolism and reduce fat, improve well-build weight loss, using this exercise burning more calories by reducing the rest period between exercises, as you finish one, you immediately start another exercise, to keep your body in total rage motion and active, switching from one move to another exercises and muscle groups areas, and side, lower, upper, to the whole core, increasing powerful strength, health and fitness levels, and cardiovascular benefits: • Training your core at your best time and day, but train the core, that is the aim, the objective, and a goal. when you feel strong, not at the end of your training sessions when sometimes you maybe tired. • This exercises solid concentrates on an abdominal move, at a time, preparing you to concentrate, mobilisation, and master the movement. • Training one exercise at a time you have more time to recover from the next exercise, increasing muscle work, results, efficiency, balance, and stability in all different planes, all angles, ranges of motion. Think and consider this advice, Core Stabilisation exercises can be safely performed anywhere: • Concentrate on relaxing muscles not specifically involved in performing the movement. • Focus on performing the exercises correctly and effectively. • When completing the core workout simple and easy to follow strive for balance, to help split the core muscles into sections upper front, lower front, sides and back. into the whole core routine workout exercise programme • Use a fitness Swiss ball, originally used in Therapy now one of the best tools to get in shape and produce and amazing solid area. • 3-8 sets 8-15 reps 5-10 sec hold beginners, 20-30 sec hold advance, resting period 10-20 sec.
- 5. S I T - U P O R C R U N C H Upper abs • Get into the starting position seat on the ball arch back along the curve of the ball to stretch back • Tense your core as you rise trying not to move anything below the hips and keeping your feet on the floor, lie with your hips, lower back, hand, and shoulders in contact with the ball. • Place your fingers behind your ears and pull your elbows back so that they are in line with your body. • Raise your head and shoulders and crunch your rib cage towards your pelvis • Hold position and breath, they slowly return to the starting position, don’t allow your hips to drop as you crunch up. • Keep your elbows pulled back. don’t strain your neck forward, your feet should be flat on the floor.
- 6. W E I G H T E D C R U N C H • The starting position seat on the ball arch back along the curve of the ball to stretch back, tense your core as you rise trying not to move anything below the hips and keeping your feet on the floor, lie with your hips lower backhand shoulders in contact with the ball. • Hold position and breath, them slowly return to the starting position, don’t allow your hips to drop as you crunch up. keep your elbows pulled back. don’t strain your neck forward, your feet should be flat on the floor • Hold a weight plate across your chest, raise your head and shoulders off the ball, hug the wight tight against your chest, crunch your rib cage toward your pelvis.
- 7. R U S S I A N T W I S T Sides abs obliques • Start position with both hands hold the ball as you perform the movement • Brace your core and raise your feet off the floor and hold then there until you perform the movement, rotate your torso and twist side to side from your waist. • Maintain the position of your back and legs. • Variation oblique twist on pulley stand side on the pulley and take it across your body.
- 8. P L A N K Lower Abs • Begin by supporting yourself with your chest and the forearms on the ball before lifting your chest up. • keeping your abdominals contracted and back straight, alternative reverse curls perform a normal curl only with your hands on the top of the ball. Swiss Ball Plank With Feet On The Bench • Starting position get into press up position • Place the place your for arms on the ball putting your feet to the same level as your elbows, similar to how you would be on the floor only the instability of the Swiss ball makes it harder to hold the position. • Hold as long as you can 20-30 sec or more, then repeat the exercise from the starting position, squeeze your gluteus, if you were to place a broomstick on your back, it should make contact with your head, upper back, and butt. your elbows should be directly under your shoulders. • If you can not hold 20-30 sec, breath deeply relaxed. hold 5-10 sec rest few sec and repeat as many time as need to total 20-30sec the longer you hold the position will increase power and muscular endurance.
- 9. S I D E P L A N K Side plank • Starting position begin in side plank with upper body resting on one arm, body should be straight line up from head toes with your hips and shoulders stacked directly on the top of each. • Lift your top arm and leg, and hold this position 5-10 sec • Repeat the exercise two side 10-15 reps switching sides and repeat 3-4 sets
- 10. S U P E R M A N A R C H B A C K E X T E N S I O N Back Abs • Lie flat on the stomach, initially, keeping your arms straight along your sides. • Then assume the position above, raising your arms and your shoulders if you feel strong progression raise your legs, and hold and combine side legs side arms and hold is an amazing strength stability exercise move easy to perform. • Variation like a superman but keep forearms on the floor and lift the head.
- 11. P I K E Whole Core • Assume a pushup position with arms completely straight. • Rest your shins or toes on the ball, your body should form straight line from head to your toes. • Without changing your lower back posture, roll the Swiss ball towards your chest by pulling it forward with your feet raising your hips as high you can and hold. • Return the ball to the starting position by lowering your hips and rolling the ball backward, repeat the move.
- 12. H I P S C R O S S O V E R • Hold a ball between your lower legs and roll to the back of your thighs and brace your abs and lower your legs to your right as far as you can. • Reverse the movement all back to the other side hold few second and repeat the exercises
- 13. C O B R A P R O N E • Lie facedown on the ball with with legs straight and your arms, contract your gluteus and the muscle of your lower back and raise your head, chest, arms, and legs, from the Swiss ball. • Simultaneously rotate your arms and switch side. • Your hips should be the only parts of your body touching the Swiss ball , hold this position 5-10sec. • Repeat the move.
- 14. V - U P • Lie facedown on the ball with with legs straight and your arms, contract your gluteus and the muscle of your lower back and raise your head, chest, arms, and legs, from the Swiss ball. • Simultaneously rotate your arms and switch side. • Your hips should be the only parts of your body touching the Swiss ball , hold this position 5-10sec. • Repeat the move.
- 15. A R M & L E G L I F T D I R T Y D O G • Lie on the floor face down belly side down with your navel over the centre of the Swiss ball. • You should be on the ball of the feet with your hands placed flat on the floor. • Brace your abs, and raise your right arm and left leg until they are in line with your body, hold that position 5-10 sec. • Return to the starting position. • Repeat with your left arm and right leg • Continue to alternate back and forth.
- 16. S I D E P L A N K T - S T A B I L I S A T I O N • Begin from a pushup position, your body should form a straight line from your head to your ankles, keeping your arms straight and your body solid rigid. • Place both feet on the Swiss ball, lie on your side with your legs straight prop the upper body up on your elbow and forearm them the hand, brace your core by contracting your abs forcefully. • Raise your hips until your body forms a straight line from your ankles to your shoulders, keeping your arms staring and your whole body rigid shift your weight onto the other arm and rotate your torso up and straight until your facing sideways aligned, hold for 3-5 sec • Lower back down to the starting position, rotate to the other side, that is one rep, repeat the exercise continue to rotate back and forth, until straight alignment with your shoulder, breathe deeply for the duration of the exercise. • Hold this position for few sec brace your core, that is one set. • Turn side and repeat the exercise. keep your core stiff as you rotate from side to side, the instability of the Swiss ball forces your core to work even harder. • Variation lie on the side using just your forearm, they brace the abdominal, raising hips ups until straight line keeping the other hand on the hips.
- 17. L A T E R A L R O L L • Lie with your upper back placed firmly on a Swiss ball, raise your hips, so that your body forms a straight line from your knees to your shoulders. • Hold a pole or broomstick with your arms straight out from your sides, on the chest, or in the back (more effort), without allowing your hips or arms to sag. • Roll across the Swiss ball as far as you can, taking smalls steps with your feet. • Reverse directions and roll as far as you can to the other side, repeat the exercise.side to side.
- 18. R U S S I A N T W I S T S T A B I L I S A T I O N • Lie with your middle and upper back placed firmly on the ball, raise your hips so that your body forms a straight line from your knees to your shoulders. • Hold your arms straight out in front of your chest with your palms together. • Brace your core and roll your upper body to the right as far as you can. reverse your movement and roll all the way back to the left as far as you can.
- 19. S I D E C R U N C H • Lie sideways on the Swiss ball and brace your foot against a wall or plate, place your fingers behind your ears • Lift your shoulders and crunch sideways toward your hips, hold and breath then return to the starting position, • Complete the prescribed number of reps on that side then do the same number on your other side, • Allow your torso to wrap around the ball, cross your or maintain the leg place flat on the floor.
- 20. C R O S S M O U N T A I N C L A I M E R • Begin from a pushup position with your feet on the Swiss ball, raise one knee toward your elbow. lower, then raise the other knee. • Your body should form a straight line from your head, knee, and ankles. • Brace your core, don’t change your lower back posture as you lift your knees. • Hold 3-5 sec. • Repeat the exercise simultaneous or alternative.
- 21. S I N G L E L E G J A C K K N I F E • Begin from the pushup position, place feet on the bold, body straight line from head to ankles. • Without changing your lower back posture, roll the ball towards your chest by pulling it forward your feet. hold position and breath 3-5 sec then return the ball to starting position by lowering your hips and rolling the ball backward. • Perform the exercise with just one leg lifting one in the air as you pull the ball forward, complete all reps with the same leg raised and then do the same number of reps with the other leg raised.
- 22. R E V E R S E C R U N C H • Begin starting position lie face on the Swiss ball with your legs slightly bend bent, hold onto a sturdy object for support. • Bend your knees 90 degrees and hold them that way, position the middle of your back on the ball. • Lift your hips and in, pause, them lower them back to the starting position. • Raise your knees toward your chest. your hips and lower back should raise off the ball. • Return to the starting position, and repeat the exercise.
- 23. L E G D R O P S • Starting position, lie face-up on the floor your arm should be straight in line with your body, and squeezed a the Swiss ball between your knees and ankles. • Keep your legs nearly straight and hold them directly above your hips, allow your legs to drop straight down as far as possible without touching the floor, in the same motion return your legs to the starting position. • Them hold the ball in one move lift your torso and legs as your bring the ball toward your feet. • Brace your core, keep legs straight pressing the ball from the start to finish, for more effective results your feet shouldn’t touch the floor.