NEW MORE THAN 150 BODY-SCULPTING EXERCISES
Core strength
Packed with instructions to suit all levels of skill Detailed anatomical diagrams & descriptions Boost your performance in sports
Digital Edition
GreatDigitalMags.com
training Book
The complete step-by-step guide to a stronger body and better posture for men and women
Contents
How To Use This Book
8
Torso Rotation
42
Torso Side Flexion
42
Lying Trunk Rotation
43
Lying Waist Twist
44
Cat And Camel
44
Threading The Needle
45
Hip Flexor Stretch
45
Hip Circle
46
Child’s Pose
46
Cobra Extension
47
Scorpion Stretch
47
Back Roll
48
Skier
48
Standing Roll-Down
49
Activation Active Pelvic Floor
50
Pillow Squeeze
52
What Is The Core? 12
Heel Slide
53
The Spine 14
Knee Fold
54
The Anterior Core Muscles 16
Toe Tap
56
The Posterior Core Muscles 18
Prone Abdominal Hollowing
58
What Is Core Training? 20
Dart
59
Introduction
Core Training And Everyday Activities
22
Oyster
60
Core Training And Posture
24
Prone Leg Lift
61
Core Training And Sport
28
Star
62
Core Training And Pregnancy
30
Back Extension
63
Assessing Your Core
32
Superman
64
Developing Your Core
33
Equipment For Core Training
34
Mobilization
Foundation Abdominal Crunch
66
Leg Circle
68
Thoracic Roller
38
Reverse Curl
69
Lat Roller
38
Dorsal Raise
70
Glute/Piriformis Roller
38
Sit-Up
72
Lumbar Roller
39
Oblique Crunch
73
Tfl/Itb Roller
39
Side-Lying Lateral Crunch
74
Neck Rotation
40
Side Bend
75
Neck Extension And Flexion
40
Heel Reach
76
Neck Side Flexion
41
Roman Chair Side Bend
77
Shoulder Rotation
41
Side-Lying Leg Lift
78
Oblique Reach
80
Hip Roll
82
Roll-Back
84
Roll-Up
85
V Leg-Raise
86
V Sit-Up
87
Swim
88
Super-Slow Bicycle
89
Sprinter Sit-Up
90
Horizontal Balance
91
Hanging Knee-Up 104
Long-Arm Bridge Pull-Over 122
Bridge
92
Windmill 104
Kettlebell Swing 123
Double-Leg Lower And Lift 94
Good Morning 106
Exercise Ball Knee Tuck 124
Plank 96
Roman Chair Back Extension 106
Core Board Rotation 125
Side Plank 98
O-Bar Rotation 108
Exercise Ball Roll-Out 126
Single-Leg Extension And Stretch 100
Standing Plate Twist 110
Suspended Crunch 128
Double-Leg Extension And Stretch 101
Kettlebell Round-Body Swing 111
Suspended Oblique Crunch 129
Mountain Climber 112
Medicine Ball Chop 130
Russian Twist 113
Lawnmower 131
Intermediate Partner Ball Swap 102
Medicine Ball Slam 114 Medicine Ball Reverse Throw 115
Advanced
Exercise Ball Back Extension 116
Ghd Sit-Up 132
Medicine Ball Bridge 117
Pike 133
Wall Side Throw 118
Stick Crunch 134
Suspended Single-Arm Core Rotation 120
Exercise Ball Jackknife 136
Suspended Pendulum 121
Ghd Back Extension 137 Pulley Chop 138 Pulley Lift 140 Single-Leg, Single-Arm Cable Press 142 Hanging Toe Tuck 144 Sandbag Shouldering 145 Plank Plate Push 146 Stepped Plank Walk
148
Turkish Get-Up With Kettlebell 150 Exercise Ball Hip Rotation Kick 152 Slide Board Wiper 154 Raised Pike Dumbbell Hand-Walk 156 Wall Walk 158
Acknowledgments
160
22 20 20
introduction introduction
core training and everyday activities core training and everyday activities every day, you perform numerous core-
related movements. in addition to obvious every day,like youexercise perform coreactivities ornumerous sport, work-based related movements. in as addition to aobvious tasks and chores, such sitting at desk or activitiesbags, like exercise sport, work-based carrying all placeordemands on your tasks and chores, as sittinggood at a desk core. building andsuch maintaining coreor carrying bags, all place demands on your strength is therefore essential. core. building and maintaining good core Learning correct postural alignment and how to stabilize strength is therefore essential. your spine can help to ease the strain of everyday activities,
prevent andpostural injury, and make you stronger and more Learningpain correct alignment andfeel how to stabilize confident. are the digging garden,activities, lifting heavy your spine Whether can help you to ease straininofthe everyday objects, or carrying yourand child, it is you the strength fromand the deep prevent pain and injury, make feel stronger more centring muscles of your abdomen lower backlifting (lumbar confident. Whether you are diggingand in the garden, heavy spine) enable you to perform tasks safely. objects,that or will carrying your child, it is the these strength from the deep centring muscles of your abdomen and lower back (lumbar the spine)body’s that will “powerhouse” enable you to perform these tasks safely. your core is often referred to as the body’s “powerhouse”, a central region providing a girdle of strength and connecting the body’s “powerhouse” the withreferred the lower hips. the abdominal yourabdomen core is often to back as theand body’ s “powerhouse”, a area, inregion conjunction withathe deep muscles, create a central providing girdle of spinal strength and connecting stable base for generating strength and providing support the abdomen with the lower back and hips. the abdominal area, in conjunction with the deep spinal muscles, create a Core everyday aCtivitieS stable baseStrength for generatingand strength and providing support Sitting at your desk
Core Strength "" core strength benefits and everyday aCtivitieS Stability in lumbar spine ▶ Mobility in back, Sitting at your desk▶"Strong sitting posture shoulders, and hips "" core strength benefits ▶"Reduced lower back tension, hunched ▶ Stability in lumbar spine ▶ Mobility in back, shoulders, and tightness in hip flexors shoulders, and hips ▶"Strong sitting posture ▶"Reduced risk of back pain and injury ▶"Reduced lower back tension, hunched "" core exercises that can help shoulders, and tightness in hip flexors ▶"Back extension ( p.63) ▶"Reduced risk of back pain and injury ▶"Oyster ( p.60) "" core exercises that can help ▶"Leg circle ( p.68) ▶"Back extension ( p.63) ▶"Oyster ( p.60) Lifting ▶"Leg circle ( p.68) "" core strength benefits ▶"Mobility in neck and shoulder ▶ Stability in Lifting upper back and shoulders ▶"Strong postural "" core strength benefits ▶"Isometric strength ▶"Good lifting muscles ▶"Mobility in neck and shoulder ▶ Stability in technique ▶"Reduced risk of back pain and injury upper back and shoulders ▶"Strong postural "" core exercises that can help ▶"Isometric strength ▶"Good lifting muscles ▶"Superman ( pp.64–65) ▶"Reduced risk of back pain and injury technique ▶"Dorsal raise ( pp.70–71) "" core exercises that can help ▶"Double leg lower and lift ( pp.94–95) ▶"Superman ( pp.64–65) ▶"Dorsal raise ( pp.70–71) ▶"Double leg lower and lift ( pp.94–95) ▶
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for all movement. as a result it is important to understand the concepts behind core strength and train correctly. Pushing your too far or fast,itwithout the support of your for allbody movement. as too a result is important to understand core, can leadbehind to youcore using the wrong and ingraining the concepts strength and muscles train correctly. Pushing poor movement which, over time, may lead your body too farpatterns, or too fast, without the support of to your muscular imbalance, reduced power and possibly even injury. core, can lead to you using the wrong muscles and ingraining However, while itpatterns, is important to over practise poor movement which, time,core mayactivation, lead to constantly holding your deep power abdominals in a braced muscular imbalance, reduced and possibly even injury. contraction may potentially interfere with the pump-like However, while it is important to practise core activation, motion of your diaphragm, restricting the efficiency of your constantly holding your deep abdominals in a braced breathing. should therefore look to engage your core contractionyou may potentially interfere with the pump-like as part ofofayour fitness programme, or before lift motion diaphragm, restricting theattempting efficiency oftoyour abreathing. load, rather on atherefore moment-to-moment youthan should look to engagebasis. your core are not used to training theattempting deep muscles of as Many part ofofa us fitness programme, or before to lift the core, oftenthan focusing instead on the more visible a load, rather on a moment-to-moment basis. outer muscles of the torso such as the rectus abdominus. theseof Many us are not used to training the deep muscles large muscles, as instead primaryon movers, canvisible be feltouter when the core, oftenknown focusing the more performing everyday activities and training for fitness. due muscles of the torso such as the rectus abdominus. these to their size and power they can often take over the work large muscles, known as primary movers, can be felt when of the stabilizing muscles, leaving body for lessfitness. supported performing everyday activities andthe training due and vulnerable strain.they For this a balanced to their size andtopower can reason, often take over the and work comprehensive approach to core training is vital. of the stabilizing muscles, leaving the body less supported and vulnerable to strain. For this reason, a balanced and comprehensive approach to core training is vital. Using a phone core strength benefits ▶ Mobility in neck and shoulders ▶ Stability in Using a phone upper body and shoulders ▶"Strong postural "" core strength benefits muscles ▶"Good sitting posture ▶"Reduced ▶ Mobility in neck and shoulders ▶ Stability in risk of neck and back pain and injury upper body and shoulders ▶"Strong postural "" core exercises that can help ▶"Good sitting posture ▶"Reduced muscles ▶"Dart ( p.59) risk of neck and back pain and injury ▶"Dorsal raise ( pp.70–71) "" core exercises that can help ▶"Superman ( pp.64–65) ▶"Dart ( p.59) ▶"Dorsal raise ( pp.70–71) ▶"Superman ( pp.64–65) Carrying bags (laptop or handbag) "" core strength benefits ▶"Isometric strength ▶"Spinal stability against lateral Carrying bags or handbag) ▶"Strong postural muscles (sideways) forces(laptop "" core strength benefits ▶"Strong, balanced posture ▶"Reduced shoulder ▶"Isometric strength ▶"Spinal stability against lateral muscle tightness ▶"Reduced risk of injury (sideways) forces ▶"Strong postural muscles "" core exercises that can help ▶"Strong, balanced posture ▶"Reduced shoulder ▶"Swim ( p.88) muscle tightness ▶"Reduced risk of injury ▶"Hip roll ( pp.82–83) "" core exercises that can help ▶"Side bend ( p.75) ▶"Swim ( p.88) ▶"Hip roll ( pp.82–83) ▶"Side bend ( p.75) ""
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core training and everyday activities core training and everyday activities
ExErcisEs for EvEryDay activitiEs
23 21 21
Listed below is a selection of exercises that will help you to strengthen, ExErcisEs foryour EvEryDay stabilize, and mobilize core, and assistactivitiEs with a wide range of
everyday activities. It is important to train your core properly to maintain good movement and reduce the risk of sustaining injury.
Listed below is a selectionbEnEfits of exercises that will help you to strengthen, ExErcisE stabilize, and mobilize your core, and assist with a wide range of "" Activation of deep abdominals. Improves active pelvic ExErcisE floor ( p.50) bEnEfits posture; helps with lifting and carrying.
everyday activities. It is important to train your core properly to ExErcisE bEnEfits maintain good movement and reduce the risk of sustaining injury. "" Hip and lumbar stability. Helps with Leg circle (ExErcisE p.68) bEnEfits sideways movement, and lifting uneven loads.
active Pillow pelvic squeeze floor ( p.50) ( p.52)
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Activation deeplateral abdominals. Improves Hip stability.ofAids (sideways) posture; helps with lifting and carrying. movements, such as getting in and out of a car.
Leg circle Dorsal raise (( p.68) p.70)
"" ""
Pillow oyster squeeze (( p.52) p.60)
"" ""
Hip lateral (sideways) Hip stability. stability. Aids Assists lateral movements, movements, such as getting such as getting in and out ofinaand car. out of a car.
Dorsal raise side-lying (legp.70) lift ( pp.78–79)
"" ""
oyster Dart (( p.60) p.59)
"" ""
Hip stability. Assists lateral movements, Spinal and shoulder alignment. Improves such as getting in and out of car. posture; helps with lifting anda carrying.
side-lying Hip roll lift ( pp.78–79) (legp.82)
"" ""
Dart toe tap (( p.59) p.56)
"" ""
Spinal Improves Lumbarand andshoulder thoracicalignment. stability. Helps posture; helps with lifting and carrying. with lifting and maintaining good posture.
Hip roll roll-back (( p.82) p.84)
"" ""
toe tapleg lift Prone (( p.56) p.61)
"" ""
Lumbar and thoracic strength. stability. Helps Glute and hamstring Improves with lifting and maintaining good posture. posture; can ease lumbar pain from sitting.
roll-back swim (( p.84) p.88)
"" ""
Prone star leg lift (( p.61) p.62)
"" ""
Glute hamstring strength. Improves Spinaland stability; hip and shoulder alignment. posture; can ease lumbar pain from Aids posture, and lifting and carrying.sitting.
swim bridge (( p.88) p.92)
"" ""
star abdominal (crunch p.62) ( p.66)
"" ""
Spinal hip and shoulder Cervicalstability; and thoracic mobility andalignment. strength. Aids posture, and lifting and carrying. Assists bending and climbing the stairs.
bridge Plank (( p.92) p.96)
"" ""
abdominal crunch ( p.66)
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Cervical and thoracic mobility and strength. Assists bending and climbing the stairs.
Plank ( p.96)
""
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Lifting your baby core strength benefits ▶ Strong postural muscles ▶ Stability in lumbar Lifting your baby spine against lateral (sideways) and rotational "" core strength benefits forces ▶"Lateral, rotational, and isometric strength ▶ Strong postural muscles ▶ Stability in lumbar ▶"Good posture ▶"Reduced lower back tension, spine against lateral (sideways) and rotational and risk of injury ▶"Lateral, rotational, and isometric strength forces "" core exercises that can help ▶"Good posture ▶"Reduced lower back tension, ▶"Star ( p.62) and risk of injury ▶"Super-slow bicycle ( p.89) "" core exercises that can help ▶"Bridge ( p.92) ▶"Star ( p.62) ▶"Super-slow bicycle ( p.89) Gardening ▶"Bridge ( p.92) "" core strength benefits ▶"Spinal mobility ▶"Isometric, lateral (sideways), Gardening and rotational strength ▶"Spinal stability against "" core strength benefits lateral and rotational forces ▶"Reduced ▶"Spinal mobility ▶"Isometric, lateral (sideways), tension in lower back and shoulders and rotational strength ▶"Spinal stability against "" core exercises that can help lateral and rotational forces ▶"Reduced ▶"Oblique crunch ( p.73) tension in lower back and shoulders ▶"Back extension ( p.63) "" core exercises that can help ▶"Plank ( pp.96–97) ▶"Oblique crunch ( p.73) ▶"Back extension ( p.63) ▶"Plank ( pp.96–97) ""
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020-021_Everydaycore.indd 21
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Hip and lumbar Helps with Thoracic mobilitystability. and strength; shoulder sideways movement, and lifting alignment. Improves posture. uneven loads.
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Thoracic mobility hip andand strength; shoulder Spinal alignment; lumbar stability alignment. Improves posture. and strength. Assists lifting and carrying.
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Spinal hip and lumbar Lumbaralignment; rotation, mobility, stability,stability and and strength. Assists lifting and carrying. strength. Improving seated posture.
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Lumbar mobility, stability, Mobilityrotation, and strength in muscles of and spine, strength. Improving seated posture. deep core, and hip flexors. Aids posture.
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Mobility and strength in muscles of with spine, Spinal stability and strength. Assists deep core, and hip flexors. Aids posture. lifting and carrying uneven loads.
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Spinal stability strength. Assists with Hip and spinal and mobility and strength. Aids lifting and carrying uneven loads. sideways movements, and lifting and carrying.
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Hip and spinal mobility and strength. Aids Spinal alignment and strength. Improves sideways movements, and lifting and carrying. posture; helps with lifting and carrying.
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Spinal alignment and strength. Improves posture; helps with lifting and carrying.
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Doing housework "" core strength benefits ▶"Stability and strength in all movements Doing housework ▶"Stability in upper back and lumbar spine "" core strength benefits against lateral (sideways) and rotational forces ▶"Stability and strength in all movements ▶"Reduced lower back pain and stiff shoulders, ▶"Stability in upper back and lumbar spine and risk of injury against lateral (sideways) and rotational forces "" core exercises that can help ▶"Reduced lower back pain and stiff shoulders, ▶"Oblique reach ( pp.80–81) and risk of injury ▶ Dart ( p.59) "" core exercises that can help ▶"Side-lying leg lift ( pp.78–79) ▶"Oblique reach ( pp.80–81) ▶ Dart ( p.59) Driving your car ▶"Side-lying leg lift ( pp.78–79) "" core strength benefits ▶"Mobility in neck, shoulders, and lumbar Driving your car ▶"Lumbar stability and strength spine "" core strength benefits ▶ Isometric and extension strengt ▶"Mobility in neck, shoulders, and lumbar ▶"Strong posture ▶"Reduced lower back, ▶"Lumbar stability and strength spine shoulders, and hip flexor pain ▶ Isometric and extension strengt "" core exercises that can help ▶"Strong posture ▶"Reduced lower back, ▶"Dorsal raise ( pp.70–71) shoulders, and hip flexor pain ▶ Oyster ( p.60) "" core exercises that can help ▶"Horizontal balance ( p.91) ▶"Dorsal raise ( pp.70–71) ▶ Oyster ( p.60) ▶"Horizontal balance ( p.91)
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40 44 46
c o r e -t r a i n i n g e x e r c i s e s c o r e -t r a i n i n g e x e r c i s e s
Mobilization
Neck RoTaTion Mobility stretches are a key part of any exercise routine, you to getcan thehelp bestease results this veryhelping simple movement neckand aches. Afteryour a little practice, you they shouldlengthen be able toand reducing risk of injury. loosen your muscles, increasing your range of
movement and flexibility, and reducing stiffness and pressure your at discs, facet rotate your neckon through leastligaments, 70 degrees and to each side without feeling “pulls� or the hearing cracking sounds. joints. When performing movements, relax your body, and breathe deeply and rhythmically.
Look straight thoracic RoLLeR ahead
in this exercise, the foam roller acts as a hinge to help improve the range of motion in your middle and upper
back. It is a good movement to mobilize the muscles Keep your of your neck and back. chin level Feel the stretch in your upper back
Support your head with your hands Keep your feet flat on the floor
Move your head back through Move your head slowly towards Look straight ahead, keeping Sit with your heels planted on the floor and the roller With your chin tucked in, slide up and down the the starting position towards your your right shoulder, without your spine in a neutral position. beneath the middle of your back. Lie back onto the roller, from your neck down to the level of your lowest Keep the upper body relaxed and your straining. Turn it as far as is comfortable left shoulder, without straining. Return roller so that it is just below your shoulder blades. Clasp ribs, but do not go too low into your lumbar spine. Repeat to the start position. and hold for a few seconds. arms loose by your sides. your hands together and lightly cradle your head. the exercise for at least 30 seconds.
Neck exteNsioN and FLExionGLute/piriformis RoLLeR Lat RoLLeR this simple dynamic stretch, which can be carried this exercise helps to loosen up the large muscles out standing or seated, will help prevent general neck of your middle and upper back, reducing tightness, tension, and muscular pain. Look straight ahead Feel the stretch in your right side
stiffness and is useful for sports in which head position this exercise loosens up the gluteals at the outside and movement are important. of your buttocks and the piriformis towards the middle of them. Raise your chin without forcing it upwards
Feel the stretch in your buttock
Cross your Keep your left foot over your shoulders and upperright foot body relaxed
Engage
Sit on the foam roller Lie on your right side with the roller positioned beneath your core with your right buttock and cross your right leg over your left leg. Rolling backwards and your armpit, and place your hands behind your head for forwards, work on the outside of your buttock before stability. Use your back muscles to roll down from your shifting your weight to the middle of your buttock. Repeat armpit to the base of your shoulder blade. Roll back up Flex your neck by letting your Extend your neck as far as is Stand upright with your arms by for at least 30 seconds before switching sides. and repeat for at least 30 seconds, then switch sides. head drop forwards without comfortable by slowly raising your sides in a relaxed posture. straining. Hold for a few seconds your chin so you are looking directly Look straight ahead and keep your and return to the start position. upwards. Hold for a few seconds. spine in a neutral position.
044-045_Mobilization.indd 44
06/09/12 12:22 PM
m o b i l i z at i o n
LumBar RoLLeR In this exercise, the foam roller works the muscles neck SIDe of your lumbar spine,FLEXION helping to mobilize your
m o b i l i z at i o n
lower A strong lower back for is essential for of your This isback. a useful mobility stretch the muscles
all sports, from running to weightlifting, and is important for anyone who spends a lot of time at a desk. Itworking is also good for mobilizing your spine, and so for
shoulders and neck, helping to ease tightness and tension.
improving your posture.
41 45 47
Keep your elbows aligned
Support your head with your hands
Keep your chin raised Plant your feet on the floor
Relax your shoulders as you flex your neck
Feel the stretch in your lower back
Keeping your head stable, slowly and carefully Sit with your heels planted on the floor and the slide up and down on the roller, from the roller positioned beneath your lower back. Place Flex your neck in the opposite Tilt your head so that your Stand upright, holding your bottom of your ribcage to the top of your pelvis. your hands on either side of your head and cradle it direction as far as you can go. right ear moves towards your body in a relaxed posture, with Repeat for at least 30 seconds. lightly, without putting any strain on your neck. Hold for a few seconds and return right shoulder as far as is comfortable. your shoulders loose and your eyes to the start position. Hold for a few seconds. looking straight ahead.
TFL/ITB RoLLeR ShoulDer This exercise loosensROTaTION your iliotibial band (ITB), the
band of muscular tissueanonexcellent the outside of freeing your upper This exercise provides way of up the leg, and helps general mobility in your glutes and and muscles and ligaments around your shoulder joints, Look straight ahead
hip muscles. It also loosens your tensor fasciae lata (TFL), ayour muscle in themuscles. thigh that of warming trapezius Thisisisutilized particularly in sports from hurdling to horse riding. important before beginning a resistance training session. Feel the stretch in your TFL Feel the stretch in your ITB
Use your forearm for balance
Keep your chest high Keep your core tight throughout Using your right forearm, gently push your body
Lie on your right side with theLet roller positioned your arms over the roller so that the outside of your right beneath the outside of your thigh, below your hangjust loose thigh slides up and down the roller, as far as your knee. hip. Propping yourself up on your right forearm, with Slide back the opposite way to your hip. Repeat for at your left hand on your hip, cross your left leg over the Hold the position for a Rotate your shoulders forwards Let your arms hang loose by least 30 seconds, then swap sides. right, placing your left foot flat on the floor for support. few seconds, then reverse and up, raising them slowly your sides and relax your the movement backwards. towards your ears. shoulders. Keep your head level and your spine in a neutral position.
044-045_Mobilization.indd 45
06/09/12 12:22 PM
70 72 76
c o r e -t r a i n i n g e x e r c i s e s c o r e -t r a i n i n g e x e r c i s e s
foundation the exercises in this section are the building DorsaL RAIse blocks of good core strength and stability. You
sections. to ensure you get the best results, focus on performing each exercise correctly, maintaining good form throughout and should to master them before moving on targetaim muscles this simple exercise helps to strengthen the spinal transverse controlling movements with your core. to▪▪those inabdominis the intermediate and advanced stabilizing muscles of your lower back. Aim the to perform ▪▪Pelvic floor
the movement with good form and avoid jerking up with your shoulders, which can strain your neck.
▪▪erector spinae
abdominal cruncH ▪▪Multifidus
Quadratus lumborum (deep)
▪▪Quadratus lumborum
▪▪gluteusmuscles maximus target ▪▪rectus abdominis
Gluteus minimus (deep) target movement Gluteus medius (deep)
▪▪transverse abdominis ▪target ▪internalmovement obliques
gluteus maximus
erector spinae (deep)
the basic abdominal crunch is one of the simplest Multifidus (deep) and most popular of all core exercises. Good form is key – control the movement with your core and keep your shoulders and neck relaxed.
▪▪Pelvic floor
flexion
difficulty level extension
internal obliques difficulty level (deep)
transverse Pelvic floor (deep) abdominis (deep)
rectus abdominis
lie on a mat with your knees bent, your feet flat on the floor,transverse and your abdominis fingers against (deep)the sides of your head. Keep your chin tucked in Keep your legs together
maintain relaxed shoulders
lie face down with your legs together. Place your hands by the side of your head, keeping your shoulders relaxed and your core active. Breathe in.
Pelvic floor (hidden)
exhale as you lift your upper body off the floor. Perform the movement slowly, controlling it with your core. Be careful not to variation jerk your head or strain the muscles of your lower back or neck.
To work your abdominal area in a different way you can use a “pulsing” action. Pause at the top of the movement and slide your hands up and down your thighs. The movement of each pulse is very small, but aim to squeeze your abs a Breathe little bit tighter eachbriefly at the top of the in, hold time. movement, Aim for aroundmaintaining five an active core, pulses per crunch. then slowly and gently lower yourself back to
the start position.
072-073_Foundation.indd 72
crunching up from control the your core, lift your shoulders movement withoff the floor without straining. and upper back your core
Keep your hips stable throughout
Gently lower your torso
Hold the position briefly, then lower your upper body slowly to the floor, controlling the downward phase with your core.
05/09/2012 17:06
f o u n dat i o n
Progression 1
Progression 2
F O U N DAT I O N
71 73 77
Removing the support of your legs adds an PROGRESSION 1 element of instability, making the muscles
Performing the exercise while holding a medicine ball increases the PROGRESSION 2 load on your abs, making the movement more challenging. Holding
of your core work little harder as you Performing thea dorsal raise with your arms extended perform the crunch. From the original increases the load on your core, making the deep start position, extend your legs straight muscles ofwith your abdominals, into the air your knees together.back, Using and glutes work harder to stabilize your torso. your abs, crunch up as far as you can, then
the ball firmly with both hands, assume theexercise normal starting position, This further progression of the involves then raise the ball in the air with your arms straight. Hold the ball in raising both your arms and legs at the same time, this position while you carry out the desired number of repetitions. removing the support of your legs and adding an even greater level of instability.
hold briefly before returning to the start position slowly and under control.
Hold your core tight
Align your shoulders and arms
Medicine ball
Keep your legs straight and knees aligned
Progression 3
Hold your arms straight
Engage your core throughout
Align your shoulders
Progression 4
Resting hips on an with your legs together, and the top Lieyour on your front exercise ball requires good on the floor. Raise your arms above of your feet resting balance and stability. It your head, with elbows soft, palms facing in, shoulders makes it even harder for relaxed, and fingertips pointing forwards. Breathe in to you to support your weight prepare forlegs, thebecause movement. with your the Rest your fingers lightly on the sides ball can also move in any of your head number of directions. To start, carefully lie back against the ball with your Engage feet firmly planted on theyour core and at lengthen floor and your knees bent your spine right angles. Crunch up with Keep your together yourlegs upper body, hold, and return to the start position.
Positioning your on feetyour on a bench worksyour your legs core slightly stabilizers Lie down front with apart harder and increases the range of movement. Lie on your back and your feet resting on the floor. With elbows soft, with your calves theshoulder bench, sorelaxed, that yourstretch hips andyour knees are palms facing in,on and arms bent at right angles. Control the movement with your core, out and forwards. Breathe in. curling your torso towards your knees, and avoid “cheating” the movement by hooking your heels on the edge of the bench.
Keep your head straightKeep your legs slightly apart
Engage your glutes
Progression 5
Progression 6
Straighten one leg along the floor and bend the other at 90 degrees with your foot flat on the floor. Crunch up with your abdominals to Lowerof the movement, then control the movement, pause at the edge torso and switch legs. return to the start position. Repeat asyour required with control
This even more challenging version of floor. the movement involves upper body and legs off the Keep your legs a variationapart of theand Progression 5 crunch –to with youravoid lower overback resting slightly glutes engaged help on a stability disc to addback. even more instability. Lie at an angle with extending the lower the disc under your lumbar spine and your hands crossed lightly on your chest. Control the crunch with your core, pause at the edge of the movement, before returning to the starting position. Repeat as required and change legs. Control Control the themovement downward with yourmovement core with Rest your legs your core on the floor
Engaging your core, breathe out as you lift the Usingupper an unbalanced legs position anhead element of lateral body off the floor. introduces Keep your and instability, further challenge to your stabilizers. your upperwhich bodyprovides in line,a and support from thecore abdominals with your back on the mat, and lower your hands toLie avoid over-extending in your back.across your chest.
Keep your legs together
Keep one leg straight
Engage your core and breathe out as you lift your
Stability disc
Hold this position for a couple of seconds, then return to the start position slowly and with good control. Repeat the movement as required.
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Hold this position for a couple of seconds, before lowering your arms and legs back to the start position. Repeat the movement as required.
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c o r e -t r a i n i n g e x e r c i s e s c o r e -t r a i n i n g e x e r c i s e s
sPrinter Sit-uP double-leg lower and lift TargeT muSCLES ▪▪rectus abdominis
▪▪transverse abdominis TargeT muSClES Pelvic floor abdominis ▪▪rectus Hip flexors abdominis ▪▪transverse Multifidus ▪▪Pelvic floor Quadratus ▪▪Hip flexors lumborum
▪▪Multifidus ▪▪Quadratus lumborum ▪TargeT ▪gluteus movEmEnt minimus
This variation on the basic sit-up adds the movement of alternate arms andhelps legs,build creating an element of lateral This reasonably demanding core exercise stability and increasing the challenge in the deep core muscles of your spine asinstability well as providing a on your core stabilizers. Use smooth, great workout for your abs. Make sure that you maintain good fluid to avoid form throughout to avoid placing any stress onmotions your lower back.muscle strain, and be sure to drive the movement rectus abdominis Pelvic floor using the muscles of your abdomen. (deep) Perform the same number of reps for each side of your body. Pelvic floor (hidden)
▪▪gluteus medius TargeT movEmEnt Multifidus (hidden)
Flexion
difficulTy LEvEL isometric
difficulTy lEvEl
Quadratus lumborum (deep) Multifidus (hidden) Hip flexors (deep) Transverse abdominis (deep) rectus abdominis Quadratus lumborum (deep) Hip flexors (deep)
Lie on your back with your hands touching the sides of the head and your elbows back and aligned. Stretch your lie on your back with your legs and raise your head and feet just off arms placed by your sides. the ground. Raise your legs into a vertical position, keeping your knees and feet together and your back and hips neutral.
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Engage your core
gluteus minimus (deep)
Raise your feet just off the ground
Slowly lower your legs, keeping your feet and knees together, controlling the movement with your core and keeping your torso stationary.
Crunch up with your abs and bring your right knee towards your chest. At the same time, extend your left elbow Engage youryour core right out in front of you and drop arm to your side.
Extend the movement further until you assume a similar position to that Continue the movement until of a runner, with your right knee and left your feet are as near to the floor elbow roughly aligned. Slowly return to as you can get, maintaining a neutral the start position and switch sides. back. Hold this position briefly, then slowly lift your legs back to the start position, with a controlled, smooth motion. avoid lifting your lower back as you repeat.
gluteus medius (deep)
Transverse abdominis (deep)
Brace yourself with your arms
Bring your knee towards your chest
Keep your left leg extended
Keep your hips and spine neutral
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f o u n dat i o n f o u n dat i o n
HoRiZontaL balance variation
TargeT muScleS lumborum (deep) This versionabdominis of the exerciseQuadratus works each of your legs ▪▪transverse
in▪▪turn, introducing an element of lateral instability. gluteus minimus (deep) Pelvic floor Focus on good, even form in your movements. ▪▪Erector spinae ▪▪Multifidus ▪▪Quadratus lumborum
gluteus medius (deep) gluteus maximus
▪▪Gluteus minimus ▪▪Gluteus medius ▪▪Gluteus maximus
Straighten your legs
TargeT movement
PROGRESSION 1
difficulTy level
This exercise is excellent
Holding an exercise ball between your feet as you perform the (deep) improving core movementMultifidus increases its intensity,for making your coreyour muscles work stability, balance, and harder, while also recruiting additional muscles in your inner thighs. erector Grasp the exercise ball with the inside co-ordination, as well spinae of your feet and raise (deep) your legs as your hamstring into a vertical position. Lower flexibility. It is the ball to a few centimetres therefore often above the floor, hold briefly used to help with and return to the Control the start position. the rehabilitation of movement with your core lower-body injuries.
Practise in front of a mirror to perfect your form, and remember to perform the same number of reps for each side of your body.
Transverse abdominis (deep)
pelvic floor (deep)
Lie on your back with your palms facing downisometric and your legs raised vertically.
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PROGRESSION 2 To increase the intensity of the exercise further, carry it out with your shoulders off the floor in a held crunch position. This will help to further increase your core stamina, while removing the support of your upper back and shoulders. The position makes your core work much harder to keep you stable and balanced.
progression Gently touch your
head with your fingers Performing andthe do exercise not strain on a half-exercise with yourball neck makes for a much more challenging version of the movement. Maintain good form and perform the same number of repetitions for each side.
Keep your back flat against the floor
Keep your Keeping your left legpelvis heldand upright, lower spine neutral your right leg slowly and under control.
Start to straighten your right leg
Keep your foot off the floor
Keep your spine straight and aligned
PROGRESSION 3 You can use the weight of a kettlebell to increase the load on the core and make the exercise even more challenging. Keeping your arms extended straight behind your head, hold the weight behind Keep your your your your head and a few off the floor as bend you lower core centimetres engaged left knee legs from a vertical position to a few inches off the floor.to a maximum of 20–30 degrees
bend forwards at your hips, Stand upright with lifting your right leg back and your shoulder and hips transferring the weight on to your aligned, and your back in a left leg, bending your knee slightly, neutral position, and your and lifting your arms as you do so. feet shoulder-width apart. Pause with your right leg as low as you can get, without lifting your back, then return to the start position. alternate your legs throughout the exercise.
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Keep your leg in line with your back
Keep your legs together
Use a light weight to begin with
Engage your core and remain neutral throughout
continue until your body is as close as you can get to parallel with the floor. Hold, then reverse the movement slowly and with control. Repeat as required and switch sides.
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c o r e -t r a i n i n g e x e r c i s e s c o r e -t r a i n i n g e x e r c i s e s
Plank Plate push turkisH get-uP WItH kettlebell target muscles ▪▪transverse abdominis
target movement
▪▪Pelvic floor target muscles abdominis ▪▪transverse erector spinae ▪▪external obliques Multifidus ▪▪internal obliques Quadratus lumborum ▪▪Pelvic floor ▪▪Hip flexors
isometric
▪▪Quadratus lumborum
difficulty level
▪▪gluteus minimus/medius ▪▪gluteus maximus target movement Quadratus lumborum (deep)
erector spinae (deep)
Multifidus (deep)
this demanding floor exercise combines the basic plank position (»pp. 96 – 97 ) with the dual challenge of movingthis forwards on your forearms ungainly but highly and toes while pushing a weight disc. It offers offers an a functional exercise superb workout for unusual your core, along with many of but effective challenge the major muscle groups of your and lower for your core upper muscles. The body. You will need basic good movement core strength and a involves lot of determination to complete the exercise raising your body upsuccessfully. from a Because the exerciseprone is tiring, it is very important position while holding for a you to focus on maintaining good form throughout. weight aloft with one hand – in this case a kettlebell. Remember external obliques to perform equal numbers of reps with each hand. Deltoids internal obliques (deep) transverse abdominis (deep)
complex
difficulty level
gluteus minimus (deep)
gluteus medius (deep)
gluteus maximus
Rectus abdominis
Gluteus maximus
transverse abdominis Gluteus medius (deep) (deep) Quadratus lumborum (deep) Gluteus minimus (deep) Hip flexors (deep)
Pelvic floor (deep) Pelvic floor (deep)
Progression this version of the exercise involves dragging the disc with your feet rather than pushing it in front of you. This makes the movement more challenging because you have to work harder against the force of resistance. come up on tiptoe
tighten your glutes
Warning! The Turkish get-up can take a little practice to get right and requires a combination of good core strength and mobility, and flexibility in your joints to perform correctly. With this in mind, it is a good idea to practise and perfect the main part of the movement using the variation (right) to begin with, which will place a disc the of floor by your andasassume help to reduce the on chance muscle strain feet, or injury a result a plank position with your toes on the back half of the of poor form. Because you are holding a weight above your disc. use your toes and forearms to support your weight. head, make sure you use a light kettlebell to begin with, and always keep a firm grip on the handle.
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Get yourself into a plank position as before, only this time with the weight disc under your toes. Edge forwards in a regular, crawling movement alternating between each forearm until your feet are extended. Keep your
feet still and variation
together For a less challenging variation keep your of the Turkish get-up, perform core engaged the first three steps of the main exercise (rising to one knee) before returning to the start position, ensuringyour you carry supporting weight with your left out the same number of body forwards without forearm, drag your repetitions for both sides. moving your toes. It is also useful for perfecting the key part of the movement.
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advanced AdvAnced
Tighten your buttocks Straighten your arm
Use your core to keep you balanced
Place a weight disc on the floor in front of you and assume a plank position, with your weight supported on your toes and forearms. Shift your weight to your right forearm and push Engage the disc forwards with your left hand. your core
Keep your knees in line
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Keep your left arm vertical, and the Hold aingood weight position plank position
Keep pushing the disc until your left arm is fully extended, maintaining the same body position and being careful to keep your core engaged and your glutes tight. Support yourself with your right arm
Lie on your back and extend left Keep youryour weight evenly distributed arm over your head. Grasp a kettlebell Move your your left hand using an overhand grip with feet forwards and the weight resting against the back of your wrist. Place your right arm at around a 45-degree angle from your body, palm down.
Maintain a
good grip withthe disc. Supporting Withdraw your left hand from a firm your weight with your leftwrist forearm and the toes of your left foot, move your right arm and right leg forwards, maintaining the plank position, and ensuring you keep your back straight. Look up towards the weight Control the movement with your core Hold your buttocks tight
Keep your back straight
Holding your core tight, raise the
Press down Keep your Keep your back weight aloft withtight your left hand through buttocks andand legs straight push down your toes with your right hand to lift
your upper body off the floor. As you do so, bend your left knee so that you are ready to rise into a kneeling position.
Plant your right arm beside your left, and your right foot slightly in front of your left foot, still on your toes. Shifting your weight onto both forearms, bring your left foot forwards and plant it next to your right foot, toes down, as in the start position. Repeat the sequence as required. Align your hips, knees, shoulders, and ankles
Straighten your body to stand
Maintain a strong plank position through your hips
Control the movement with your core
Drive down with your left foot
Using your core, slide the disc forwards with With your weight on your left forearm, bring your Keeping your core engaged, Driving down with your left Driving down with both feet, raise your toes until you are back in the start position. right arm forwards to plant it beside your left, and the weight held high, push foot, bring your right arm yourself to stand, the kettlebell still Repeat the sequence the required number of times. keeping your feet still. Your toes should now be extended. down on your right arm and your off the ground and come up on above your head. Pause, then reverse the left foot, then swing the right leg to the toes of your right foot, with movement to return to the start. Repeat back and underneath your body. your right knee still on the floor. as required before switching sides.
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