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
Second edition
Digital Edition
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
16 14 14
introduction introduction
the anterior core muscles the anterior the muscles to the front and sidescore muscles
The muscles of the hips and abdomen
of your abdomen are known as the the muscles the front and sides anterior coreto muscles and drive of your abdomenwhile are known as the core movement supporting anterior core and drive your spine bymuscles maintaining pressure core movement while supporting inside the abdomen and the chest. your spine by maintaining pressure inside the abdomen and the chest.
The anterior core muscles work with those of the back and buttocks in supporting and stabilizing The muscles of the hips and abdomen the spine, and are important in driving rotational The anterior core muscles work with those of the movement and hip flexion. Together with the back and buttocks in supporting and stabilizing lumbar region of the back, these muscles play the spine, and are important in driving rotational a vital role in building core strength. movement and hip flexion. Together with the lumbar region of the back, these muscles play a vital role in building core strength.
Sternocleidomastoid Scalenes Sternocleidomastoid trapezius deltoid trapezius Pectoralisdeltoid major Pectoralis major coracobrachialis Serratus anterior coracobrachialis Latissimus dorsi Serratus anterior Biceps brachii Latissimus dorsi
External obliques
Biceps brachii
Internal obliques External obliques Rectus abdominis Internal obliques
Transverse abdominis
external intercostals internal external intercostals internal intercostals Linea alba Quadratus Linea alba lumborum Quadratus lumborum Psoas minor Psoas major Psoas minor iliacus Psoas major
adductor longus Pectineus adductor longus tensor fasciae latae Pectineus rectus femoris tensor fasciae latae Sartorius rectus femoris
Piriformis iliacus
Hip Hip flexors flexors
Rectus Transverse abdominis abdominis
Scalenes
Pelvic floor Piriformis Pelvic floor
Sartorius Gracilis Gracilis
014_015_Anterior_Core.indd 14
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the anterior core muscles the anterior core muscles
the muscles
17 15 15
Rectus abdominis The rectus abdominis is the “six-pack” muscle, its appearance caused by the three fibrous bands the muscles running across it and the (the linea alba) running Rectus abdominis Thevertical rectus band abdominis is the “six-pack” down theitsmiddle. It is mainly involved in flexion (bending). muscle, appearance caused by the three fibrous bands running across it and the vertical band (the linea alba) running Transverse abdominis A deep muscle runs around down the middle. It is mainly involved in that flexion (bending). the abdomen, the transverse abdominis acts like a girdle, holding the muscles of your coremuscle together. is keyaround to Transverse abdominis A deep thatIt runs isometric core the strength (resisting external forces) the abdomen, transverse abdominis acts like aand girdle, stability, and muscles is involved in all core together. movements. holding the of your It is key to isometric core strength (resisting external forces) and External obliques Theinexternal are surface stability, and is involved all coreobliques movements. muscles located on either side of your rectus abdominis. They are important rotational movements and External obliquestoThe externalcore obliques are surface side flexion (bending fromside sideof toyour side).rectus Together with muscles located on either abdominis. the obliquesto(right), the muscles also helpand to Theyinternal are important rotational core movements stabilize the (bending spine against forces.with side flexion fromlateral side to(sideways) side). Together the internal obliques (right), the muscles also help to How the THE musclEs woRk stabilize spine against lateral (sideways) forces.
Internal obliques Located beneath the external obliques, these muscles help you to perform movements that involve the rotation and sideLocated flexion beneath of your core. As withobliques, the Internal obliques the external external obliques also important in stabilizing these muscles helpthey youare to perform movements that involve the spine against forces from either side. rotation and side flexion of your core. As with the external obliques they are also important in stabilizing Pelvic floor Running pubic bone to the spine against forcesfrom fromthe either side. the tailbone, this group of small but important muscles provides a support structure forpubic the organs inside your Pelvic floor Running from the bone to abdomen. Asthis a result, play abut crucial role inmuscles effective the tailbone, groupthey of small important core strength and stability. provides a support structure for the organs inside your abdomen. As a result, they play a crucial role in effective Hip within the hip joint, the hip flexors core flexors strength Located and stability. (psoas muscle group) control flexion movements in the hips – that is, Located when you bendthe from hipthe or raise your Hip flexors within hipthe joint, hip flexors legs. It ismuscle important to keep these muscles mobile, as (psoas group) control flexion movements in they the can often leading to the lower-back pain.your hips – thatbeis,overworked, when you bend from hip or raise legs. It is important to keep these muscles mobile, as they can often be overworked, leading to lower-back pain.
The muscles of your core are key to the efficient functioning of How your bodyTHE – theymusclEs affect posture,woRk balance, co-ordination, and mobility, and stabilize your trunk during movements. This table providesofdetails The muscles of your core are key to the efficient functioning
of your anterior core muscles (those of your abdomen, hips, and groin) – their location, their main functions, and how they contribute to basic everyday movements. of your anterior core muscles (those of your abdomen, hips, and groin)
your body – they affect posture, balance, movEmEnT co-ordination, and mobility, locaTIon musclEs and stabilize your trunk during movements. This table provides details "" Superficial "" Flexion of spine Rectus movEmEnT locaTIon musclEs abdominis
– their location, their main functions, and how they contribute to basic funcTIon everyday movements. "" Bending " " Moving from lying to sitting funcTIon
Rectus Transverse abdominis abdominis
"" ""
Transverse abdominis
""
External obliques
""
External obliques Internal
""
Superficial Deep
"" ""
Deep
""
Superficial
""
Isometric – trunk stability
Rotation Some sideways flexion "" Isometric – trunk stability "" Rotation "" Some sideways flexion "" Isometric – trunk stability "" Isometric – trunk stability "" Sideways flexion ""
Superficial Deep
""
obliques Internal obliques Pelvic floor
Flexion of –spine Isometric trunk stability
Deep
""
Deep
"" ""
Deep
""
Deep
""
"" ""
Isometric – trunk stability Sideways Isometric flexion – trunk stability
muscles Pelvic floor muscles
""
Hip flexors
""
Isometric – trunk stability
Flexion of the hip Lifting of the legs
""
Hip flexors
014_015_Anterior_Core.indd 15
Deep
""
Flexion of the hip Lifting of the legs
Bending Maintaining good posture Moving frominternal lying toabdominal sitting Maintaining pressure
"" "" "" ""
Supporting the internal organs Maintaining good posture– coughing, sneezing, Helping forced expiration Maintaining internal abdominal pressure and laughing "" Supporting the internal organs "" Helping forced expiration – coughing, sneezing, "" Twisting and rotation and laughing "" Maintaining good posture "" "" "" ""
Twisting and rotation Maintaining Maintaining good good posture posture
"" "" ""
Maintaining internal abdominal pressure Supporting the internal organs Maintaining good posture "" Maintaining internal abdominal pressure "" Maintaining internal abdominal pressure "" Supporting the internal organs "" Supporting the internal organs "" "" ""
Assisting when lifting Maintaining internal abdominal pressure Helping to control urination Supporting the internal Assisting with childbirthorgans Assisting when lifting "" Helping to control urination "" Walking and running "" Assisting with childbirth "" Going up and down stairs "" "" "" "" "" ""
Walking and running Going up and down stairs
""
""
""
""
07/09/2012 16:48
34 32 32
introduction introduction
equipment For COrE TraInIng equipment For COrE TraInIng there are numerous pieces of equipment
“Functional” core training
that you can use to increase the difficulty there are numerous pieces of or equipment of exercises by adding weight instability. that you can to increase the difficulty however, it isuse important for you to master of exercises by adding weight first or instability. each of the basic movements to ensure however, it is important for you to master you are using the correct core muscles, before each of the basic movements first to ensure incorporating some weighted and unstable you are usinginto the correct core muscles, before progressions your core-training regimen. incorporating some weighted and unstable progressions exercises into yourwith core-training progressing weight regimen. You can make an exercise more challenging by adding
weight to the movement withwith equipment such as a medicine progressing exercises weight ball, kettlebell, or dumbbell. Extrachallenging weight increases the force You can make an exercise more by adding the active or “working” muscles are required to as produce – in weight to the movement with equipment such a medicine other words, the heavier the weight the harder the exercise. ball, kettlebell, or dumbbell. Extra weight increases the force However, should never increase weight at expense the active you or “working” muscles are required tothe produce – in of yourwords, form the or technique, this will only increase your other heavier theasweight the harder the exercise. chances of sustaining an injury. You should only add weight However, you should never increase weight at the expense once you canorfirst perform as thethis basic exercise of your form technique, willbodyweight only increase your with good for several reps You and should sets. When chances ofform sustaining an injury. only adding add weight weight, you should aim to increase the load in increments once you can first perform the basic bodyweight exercise of around 1–2kg a time allow youradding body to with good form(2.2–4.4lb) for severalatreps andtosets. When adapt. fromaim a 2kg (4.4lb) kettlebell weighing weight,Jumping you should to increase the loadto in one increments of 10kg (22lb), for example, will stress your muscles and joints around 1–2kg (2.2–4.4lb) at a time to allow your body to beyond their comfortable ability. to one weighing adapt. Jumping from a 2kgworking (4.4lb) kettlebell 10kg (22lb), for example, will stress your muscles and joints progressing exercises withability. instability beyond their comfortable working In most cases you will first perform the basic version of an exercise on the floor or a stable surface, such as a weight progressing exercises with instability bench. mastered In mostOnce cases you you have will first performthis thebasic basicmovement, version of an however, you make hardersurface, by gradually increasing exercise on thecan floor or aitstable such as a weight the levelOnce of instability. may involve adjusting your body bench. you haveThis mastered this basic movement, position remove the support arms increasing or legs, or however,to you can make it harderof byyour gradually reducing the stability of the surface bearing your weight the level of instability. This may involve adjusting your body by using to a piece of gym equipment sucharms as a or stability disc position remove the support of your legs, or or exercise ball. The unstable surfacebearing makes your your weight core reducing the stability of the surface work harder or in a slightly different way to keep your by using a piece of gym equipment such as a stabilitybody disc balanced. the right ranksmakes common or exerciseThe ball.table The on unstable surface yourpieces core of equipment instabilityway to help youyour decide work harder orininincreasing a slightly different to keep body what to use. It is important to note that the most effective balanced. The table on the right ranks common pieces way of progressing exercise instability is sometimes achieved by of equipment in increasing to help you decide increasing instability, rather than by adding what to use. It is important to note that theweight. most effective way of progressing exercise is sometimes achieved by increasing instability, rather than by adding weight.
032-033_Equipment.indd 32
Instability training is sometimes referred to as “functional training”. The basiccore premise of functional training is that “Functional” training performing an exercise on a lessreferred stable base only Instability training is sometimes to asnot “functional requires workpremise to be done by the primary working training”.more The basic of functional training is that muscles you are targeting, but it also brings into play performing an exercise on a less stable base not only a number other muscles helpbytothe control andworking to stabilize requires of more work to be to done primary the movement. muscles known neutralizers muscles you areThese targeting, but itare also bringsasinto play a and fixators (or stabilizers), and include both the core number of other muscles to help to control and to stabilize muscles and theThese smaller muscles the limbs. the movement. muscles areofknown as neutralizers It isfixators important to remember theseboth smaller, and (or stabilizers), andthat include thestabilizing core muscle tiresmaller more quickly thelimbs. primary working musclesgroups and the musclesthan of the muscles, meaningtothat less force canthese be applied them, and It is important remember that smaller,tostabilizing less work completed by them. Instability therefore muscle groups tire more quickly than thetraining primaryisworking not appropriate forthat strengthening a single muscletogroup its muscles, meaning less force can be applied them,toand maximum, as this will lead to under-performance and reduced less work completed by them. Instability training is therefore gains in strength.for Instead, it is designed to train thegroup body to as its not appropriate strengthening a single muscle amaximum, whole, strengthening andtoharmonizing the kinetic chain as this will lead under-performance and reduced 2 3 pp.1 –1 ) to maximize performance and reduce the (gains in strength. Instead, it is designed to train the bodyrisk as of injury. Your core muscles help to stabilizethe your spine,chain ensuring a whole, strengthening and harmonizing kinetic the efficient of strength and stability to your the limbs 2–13)transfer to maximize performance and reduce risk of ( pp.1 during movements. It is this that will give you the combination injury. Your core muscles help to stabilize your spine, ensuring of mobilityand required some of thestrength, efficientstability, transfer and of strength stabilitytotoperform your limbs the more challengingIt core thisyou book, as during movements. is thisexercises that will in give the such combination p.144), Turkish get-ups ( pp.150–151), hanging toe tucks ( of strength, stability, and mobility required to perform some of andmore wall walks ( pp.1core 5 8 –15 9 ). the challenging exercises in this book, such as hanging toe tucks ( p.144), Turkish get-ups ( pp.150–151), core training –159 ).instability and wall walks ( pp.15 8and
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When adding instability to make an exercise harder (as in many of core training instability the progressions included inand this book), it is useful to think in relative terms – for example, whether one piece of equipment more When adding instability to make an exercise harder (asoffers in many of or less instability andincluded freedominofthis movement another. Theinfollowing the progressions book), it isthan useful to think relative list ranks a number of options in order of increasing instability terms – for example, whether one piece of equipment offers more or (the most stable at freedom the top) to you to than assessanother. and choose the less instability and of help movement The following appropriate exercise progression. list ranks a number of options in order of increasing instability (the most stable at the top) to help you to assess and choose the "" 1 Fixed bodyweight appropriate exercise progression. "" 2 Fixed single leg or arm "" 3 Stability disc "" 1 Fixed bodyweight "" 4 Wobble board "" 2 Fixed single leg or arm "" 5 Half-exercise ball "" 3 Stability disc "" 6 Exercise ball "" 4 Wobble board "" 7 Suspended bodyweight straps "" 5 Half-exercise ball "" ""
6 Exercise ball 7 Suspended bodyweight straps
06/09/12 12:22 PM
equipment for core training
EquipMEnt FOR EFFEctivE cORE tRaininG
equipment for core training
35 33 33
EquipMEnt tHat aDDS inStaBilitycORE tRaininG EquipMEnt FOR EFFEctivE
that can be inflated/deflated to Stability disc the required thickness to provide "" A cushion-sized inflatable disc athat simple unstable platform forto can be inflated/deflated basic instability exercises. the required thickness to provide
Half-exercise ball This combines half of a small inflatable ball with Half-exercise balla hard platform. You can use the device as a support "" This combines half of a small on both sides, but ball side inflatable ball withusing a hardit platform. down creates greater instabilty. You can use the device as a support
a simple unstable Wobble board platform for basic instability exercises. " " A platform designed to tilt in any direction.board It offers less stability than Wobble a"" half-exercise ball, because A platform designed to tilt the in any “ball” on the underside is smaller direction. It offers less stability than and made of a hard material. a half-exercise ball, because the
on both sides, but using it ball side Slide board down instabilty. "" Slidecreates boardsgreater are usually used in pairs to add an element of lateral Slide board instability, because they can slip "" Slide boards are usually used in along the floor all directions pairs to add an in element of lateral when weight is placed on them. instability, because they can slip
“ball” on the Exercise ballunderside is smaller and of a hard ball material. "" A made large inflatable that rolls in
""
Stability disc EquipMEnt tHat aDDS inStaBility "" A cushion-sized inflatable disc
all directions, Exercise ball and therefore offers very little stability. Choose one with "" A large inflatable ball that rolls in aalldiameter roughly the sameoffers as the directions, and therefore length of your arm.Choose one with very little stability. a diameter roughly the same as the EquipMEnt tHat aDDS WEiGHt length of your arm. Kettlebell EquipMEnt tHat aDDS WEiGHt "" A cannonball-shaped weight with a different centre of gravity Kettlebell to a dumbbell. It can be held in "" A cannonball-shaped weight one both hands, andofused withor a different centre gravity for dynamic strength exercises. to a dumbbell. It can be held in
OtHER EquipMEnt OtHER EquipMEnt
032-033_Equipment.indd 33
""
along the floorsuspension in all directions Bodyweight strap when weight is placed on them. Fixed to a stable rack or bar, these straps suspend your strap arms Bodyweight suspension or legs in the air, removing their "" Fixed to a stable rack or bar, support to increase the instability these straps suspend your arms of or an legsexercise. in the air, removing their support to increase the instability of an exercise. Medicine ball "" A football-sized weighted ball that may Medicine ballcome with or without handles. It is primarily "" A football-sized weighted used for exercises build ball that may comethat with or dynamic strength and power. without handles. It is primarily
one or both Weight dischands, and used for" These dynamic strengthadded exercises. " are usually in pairs
used for exercises that build Barbell/Dumbbell dynamic strength andform power. " " The most common of
to barbells and dumbbells, but Weight disc can also be used as a hand-held "" These are usually added in pairs weight, or as a weighted object to barbells and dumbbells, but to be pushed along the ground. can also be used as a hand-held
weights for strength training: Barbell/Dumbbell barbells are designed to be "" The most common form of lifted with hands, and weights forboth strength training: dumbbells with one. barbells are designed to be
weight, or as a weighted object to be pushed along the ground. Roman chair "" A piece of equipment that is used tochair hold the feet and legs Roman in position in order to isolate "" A piece of equipment that and work thelegs is used to the holdmuscles the feetofand lower back and glutes. in position in order to isolate
lifted with both hands, and dumbbells with one. Box "" A simple stable platform of various Box sizes. It can be used to add height to dynamic exercises, "" A simple stable platform of or raise sizes. supporting to to various It can limbs be used increase instability. add height to dynamic exercises,
and work the muscles of the Foam roller lower back and glutes.foam, the " " A cylinder of dense roller be used to perform Foamcan roller self-massage on tight muscles, "" A cylinder of dense foam, the and also as an unstable base that roller can be used to perform moves backwards and forwards. self-massage on tight muscles,
or raise supporting limbs to GHD increase " " Similarinstability. to the Roman chair, the GHD (glute-hamstring developer) GHD fixes your limbs in place to target "" Similar to the Roman chair, the the of your lower back, GHDmuscles (glute-hamstring developer) glutes, and hamstrings. fixes your limbs in place to target
and also as an unstable base that moves backwards and forwards.
the muscles of your lower back, glutes, and hamstrings.
06/09/12 12:22 PM
52 56 58
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
actiVation activation is a fundamental part of core training, Pillow squeeze helping to strengthen your core and prevent
“surface” muscles, and engaging them therefore requires time, focus, and control. concentrate on your breathing and technique to ensure you injuries. the “deep” core muscles responsible target muscles this gentle strengthening exercise abdominis ▪▪transverse for stabilization are not as easy to feel as Gluteus maximus are performing worksthe themovements deep musclescorrectly. of your core, ▪▪Pelvic floor
gluteus medius (deep)
▪▪gluteus minimus
actiVe PelVic floor
gluteus minimus (deep)
▪▪gluteus medius
TargeT muscles ▪▪transverse abdominis
TargeT movement
glutes, and inside thigh, helping you to improve hip stability.
transverse Rectus Pectorals relax your head, abdominis abdominisfind your neutral, lower neck, and shoulders Deltoids (deep) back curve
▪▪Pelvic floor target movement ▪▪Multifidus
isometric
difficulTy level isometric
This exercise gently stretches the muscles and difficulty level ligaments of your back, strengthening your core and improving your posture; it also helps relieve pressure on your facet joints. You should perform your this exercise on the floor atKeep first, back in a but as your Hold a technique improves you can tryposition it standing up. neutral
medicine ball between your knees
External obliques Deltoids
Internal obliques (deep)
Rectus abdominis Transverse abdominis (deep)
Place a medicine ball between your knees and lie on your back with your pelvis in a neutral position. With your feet flat on the ground, bend your knees at a right angle.
lie on your back with your knees bent at a comfortable angle, your feet flat on the floor and hipwidth apart, your arms by your sides, and your lower back in a neutral arch. relax in this position before you begin. pelvic floor (deep)
Keep your feet flat on the ground
Keep your thighs Biceps brachii and hips relaxed Press your knees together
Keep your feet flat on the floor
Relax your shoulders
Gently press the small of your back into the floor and tilt your pubic bone upwards by engaging your abdominal and pelvic floor muscles. Hold for at least three seconds. squeeze your knees together as hard as is comfortable. Hold the position for 5 seconds, engaging all core muscles,Keep thenyour relax to the start position. Repeat as required. upper body relaxed
progression 1
progression 2
Raising your knees off the ground adds instability to the movement. Lie on your back with your pelvis in a neutral position and a medicine ball between your knees. With feet together,Multifidus lift your Pelvic floor knees up until at Pectorals a right angle with(deep) (deep) your hips. Hold the position for 5 seconds, then relax. Quadratus Erector spinae (hidden) lumborum (deep)
This version of the exercise makes your core and glutes work harder because the squeeze is positioned further away from your hips. With a rolled-up towel between your feet, lie on your front with forehead resting on the back of your hands, and your legs straight. Brace your abdomen and keep your buttocks tight. Squeeze the inside of your feet together. Hold for 5 seconds, then relax to the start position.
056-057_Activation.indd 56
relax and return to the start position, so that the small of your back is slightly arched once more. repeat as required and relax.
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ac t i vat i o n
PROGRESSION 1
PROGRESSION 2
ac t i vat i o n
53 57 59
This kneeling pelvic tilt helps if you have It is harder to perform the pelvic tilt in an upright poor posture or a back complaint. Some experts posture, either standing or sitting, but doing this recommend this as an alternative for the supine movement on an exercise ball provides a helpful version of the exercise (left) because it gives you guide, as the ball will shift forwards slightly when a target greater Muscles range of movement. you doyour the exercise correctly. this exercise is good for improving ▪▪transverse abdominis awareness and stability of neutral hip Relax your ▪▪internal obliques and lower spinal alignment and helps to neck and Rectus ▪▪Pelvic floor shoulders strengthen the deep core muscles that abdominis ▪▪Multifidus support it. Keep your Keep your feet Sit up straight on
HEEL slide
your knees ▪▪and Quadratus lumborum hip-width apart
an exercise ball, Keep your transverse abdominis (deep) head, neck, with your feet parallel and back and hip-width apart. aligned
target MoveMent
Kneel on a mat with your hands under your shoulders and your knees under your hips, keeping your back in a neutral position, and breathe in deeply.
Rest your hands on your knees. Keep your back straight and your spine neutral. Breathe in deeply, maintaining this position.
Draw in yourMultifidus belly (hidden) internal obliques (deep)
isometric
difficulty level
External obliques Keep your weight over your hands
lie on your back with your legs Breathe out, pulling your abdominals in tight, and stretched out straight in front suck in your belly button towards your spine. With of you, your arms by your sides, and one fluid motion, reverse the curve in your lower back your heels pressed lightly against the and tilt your hips. floor. locate your neutral hip and spine Keep your position before you begin exercise. Relax back this to neutral without dropping in your lower back
head and back aligned
slowly bend your right knee up by sliding your right heel along the ground. Bend it as far as you can without rocking or lifting your hips off the ground, or disturbing the lumbar spine position. Keep your core engaged throughout.
back straight and your spine neutral
Keep your head, neck, Pelvic floor (deep) and shoulders aligned Exhale forcefully, Quadratus lumborum (deep)
pulling your abdominals in tight and drawing them establish neutral hipin towards your spine. With one fluid and spine alignment motion, reverse the curve in your lower back by tucking your hips under your torso and rolling the ball forward very slightly as you do so. Keep your pelvis neutral
Bring your knee back as far as you can
Keep your thighs parallel to the floor
Keep your head and neck relaxed
Lift up through your back as you return Hold the position to neutral
for a few seconds, then release to return to the neutral position in step 1. Repeat as required andMaintain relax. neutral
position throughout
slide your right leg back to the Release your spine to a neutral position, without start position, without allowing the dropping through your back. Inhale and exhale, hips to rock to one side. stay weighted feeling the movement within your abs. Repeat as required. in the tailbone and keep your core engaged. Alternate with each leg for the required number of reps, then relax.
056-057_Activation.indd 57
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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
foundation the exercises in this section are the building Heel Reach 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 side flexion exercise works your obliques, improving controlling the movements with your core. to▪▪rectus thoseabdominis in the intermediate and advanced Pelvic floor trunk stability and control. Good form is key – ensure that ▪▪transverse abdominis ▪▪external obliques
abdominal cruncH ▪▪internal obliques ▪▪Pelvic floor
▪▪Multifidus target muscles ▪▪Quadratus lumborum rectus abdominis
(deep)
you control the movements with your core.
target movement
▪▪transverse abdominis target ▪▪internalmovement obliques
transverse abdominis (deep)
rectus abdominis
the basic abdominal crunch is one of the simplest 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
Multifidus difficulty level (deep) Quadratus lumborum
lie on a mat with your knees bent, your feet flat on the (hidden) floor, and your fingers against the sides of your head.
side Flexion
internal obliques difficulty level (deep)
lie on your back with your arms by your sides, palms down, and bend the knees. engage your core to raise your shoulders and upper back off the floor, keeping your neck relaxed and your spine in a neutral position.
transverse abdominis (deep)
external obliques
internal obliques (deep)
Keep your chin tucked in
Keep your rectus abdominis neck relaxed
align your knees and ankles
Keep your feet flat on the floor
Pelvic floor (hidden) Focus the movement on your obliques
variation 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 little bit tighter each time. Aim for around five pulsesReach per crunch. down as far as you can towards your right
foot with your right hand in a slow and controlled movement, crunching the left side of your abdomen to drive the movement and avoid straining with your neck.
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crunching up from your core, lift your shoulders and upper back off the floor without straining. Keep your core engaged
Keep your hips stable throughout
Hold the position briefly, then lower your upper body slowly to the floor, controlling the downward Pause briefly, then return to the starting phase with your core. position and alternate for the required number of repetitions. Repeat the movement to the left side of your body.
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f o u n dat i o n
Progression 1
Progression 2
f o u n dat i o n
77 73 83
roMan chair side bend Removing the support of your legs adds an element of instability, making the muscles of your core work a little harder as you perform the crunch. From the original start position, extend your legs straight target muscles into the air with your knees together. Using ▪▪transverse abdominis your abs, crunch up as far as you can, then ▪▪External hold brieflyobliques before returning to the start position slowly and under control. ▪▪internal obliques ▪▪Pelvic floor ▪▪Multifidus ▪▪Quadratus lumborum
Performing the exercise while holding a medicine ball increases the load on your abs, making the movement more challenging. Holding the ball firmly with both hands, assume the normal starting position, then raise the ball in the air with your arms straight. Hold the ball in this position while you carry out the desired number of repetitions.
Multifidus (hidden)
Keep your legs straight and knees aligned
internal obliques (deep)
▪▪Gluteus maximus
external obliques
target movement
Progression 3 Resting your hips on an exercise ball requires good balance and stability. It makes it even harder for you to support your weight with yourSide legs,flexion because the ball can also move in any difficulty level number of directions. To start, carefully lie back against the ball with your feet firmly planted Hold your handson at the floor head and your bent at level knees or crossed over your chest up with right angles. Crunch your upper body, hold, and return to the start position.
Progression 4
transverse abdominis Rest your fingers (deep) lightly on the sides of your head
Positioning your feet on a bench works your core stabilizers gluteus maximus harder and increases the range of movement. Lie on your back with your calves on the bench, so that your hips and knees are bent at right angles. Control the movement with your core, (deep) curling your torso towards your knees, and Pelvic avoid floor “cheating” the movement by hooking your heels on the edge of the bench.
control the upward movement with your core This even more challenging version of the movementand involves glutes a variation of the Progression 5 crunch – with your lower back resting on a stability disc to add even more instability. Lie at an angle with 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.
Keep the range of movement within Progression 6 your comfort zone
Using an unbalanced legs position introduces an element of lateral instability, which provides a further challenge to your core stabilizers. Lie with your back on the mat, and your hands across your chest. 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 control the movement, pause at the edge of the movement, then return to the start position. Repeat as required and switch legs.
Control the movement with your core
Keep one leg straight
072-073_Foundation.indd 73
Quadratus lumborum (deep)
Keep your head straight
Progression 5
lie sideways on the Roman chair; adjust it so that your upper body can pivot comfortably at your hips towards the floor.
an effective side flexion movement, this exercise is Medicine ball best performed on a Roman chair Hold – a piece your of apparatus arms straight that has a ledge behind which you can secure your feet. It may also be done on a regular bench, but you will need a partner to hold your feet.
Stability disc
lean slowly sideways towards the floor as far as is comfortable, taking care not to lean forwards or back. breathe in on your descent.
Pause at the edge of the movement, then gently raise your body to the start position. 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
advanced the exercises in this section involve challenging pulley lift and complex movements that require excellent all-round core strength, stability, and mobility TargeT muscles TargeT movement to▪▪transverse performabdominis correctly. it is therefore important ▪▪external obliques ▪▪internal obliques
gHd sit-up ▪▪pelvic floor ▪▪Multifidus
▪ ▪Quadratus lumborum target muscles ▪▪rectus abdominis
target movement
▪▪transverse abdominis
difficulTy level
rotation
▪▪Pelvic floor ▪▪Hip flexors
The pulley lift is an excellent partner exercise chop (»pp.138–139 ). A powerful ▪and ▪Multifidus versatile movement, it improves rotational Flexion strength and spinal control and stability.
that you do not attempt any of them until you have mastered the exercises in the previous Begin with your arms straight and Kneeland down withperform them confidently sections can fully extended pulley to your withaoptimum form and technique.
right. Position yourself with your left knee bent at 90 degrees and yourlook straight right knee on the floor.ahead Keep your back straight with both shoulders Hold yourself and hips in line. take upright with your core hold of the pulley handle with both hands, keeping your arms straight.
Bend your left leg at sit on a glutea right angle
hamstring developer (GHD); anchor your feet in the pads and sit up straight. touch your temples with both hands and extend your elbows.
▪to ▪erector spinae the pulley
difficulty level
this advanced version of a basic sit-up offers external challenge to your abs Deltoids a greater and lower back, obliques and requires good flexibility in your hips.
Pectorals Multifidus (hidden) Transverse abdominis (deep) rectus Quadratus abdominis lumborum (deep) transverse abdominis (deep) Hip flexors (deep)
erector spinae (hidden) Multifidus (hidden)
Hip flexors (deep)
Pelvic floor (deep) Pelvic floor (deep)
Pull the cable up and into your chest with both hands, bending at your elbows and keeping the cable taut and close to your body, controlling the movement Keep your hips with your core. in line with maintain a straight back
your knees
following the direction oflean back the pull across your until your body straight upper body, pushis up with your hands until your arms are straight and fully extended. Hold briefly at the top of the movement, then return to the start position, and switch sides.
Holding your Keep your core tight, core engaged lean backwards slowly and under control, keeping your legs straight.
continue leaning back until your back is aligned with your legs, but no further. pause briefly, then slowly crunch up cable to theKeep starttheposition. taut and at the same angle
internal obliques (deep)
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advanced ADVANCED
Pike
Progression 1 target muscles
target movement
Performing the lift in a standing position makes ▪▪Rectus abdominis the muscles of your core work harder to generate ▪▪Transverse abdominis ▪▪Pelvic floor ▪▪Hip flexors
141 139 147
this exercise demands excellent core control and rotational and power. Be practice careful totocarry out It theis important flexibility, takes perfect. movement in a smooth, controlled action. to focus on good form and control the upwards and downwards phases with your core, rather than straining with your legs or back, Extend whichyour can cause injury. arms fully
stretch your spine Flexion Bend your
Engage your core
elbows difficulty level Keep your hips facing lieforwards flat on the floor with your legs together and your
arms stretched above your head, shoulder-width apart, palms facing inwards. Maintain the angle of the cable
Push down Triceps through brachii your feet
Stand with the pulley to your right and your feet shoulderwidth apart. With your back straight and your shoulders, hips, knees, and pelvic floor ankles aligned, grasp the pulley handle with both hands, on straight arms.(hidden)
Quadriceps Pull the cable up and into
your chest with both of your hands bending at the elbows. Remember to control the movement with your core, keeping the cable taut and close to your body.
Progression 2 rectus out the pulley lift in Carrying abdominis a scissors stance (a half-lunge position) adds an element of rotational instability, placing transverse extra rotational stress on the abdominis deep muscles of your spine (deep) and abdomen. Assume a scissors stance with the Maintain a pulley machine to your tight core right and take hold of the cable handles. progression Keep your Keeping your back hips aligned Once youand have mastered straight your core the basic movement, engaged, follow the you Bend your can try the as exercise sequence abovewhile for knees slightly holding a small weight, the desired number of such as a kettlebell, to repetitions, then swap make exercise sides,the being sure harder. to As youout improve you can carry the same increase amount of numberthe of movements. weight in increments.
Keep your arms aligned and straight
Following the direction of the Keep your pull across your upper body, legs aligned push up with your hands until your and straight arms are straight and fully extended. Hold briefly at theBend top,atthen return yourand hipsswitch sides. to the start position
Progression using your core3to drive the movement, raise your
Hip flexors (deep)
legs and at the same time, Keep your Performing theupper pulley body drop off the floor shoulders keeping themin straight, and bring your armsstraight over in an arc movement a full lunge makes your core muscles towards your feet. work even harder because it increases the level of rotational instability and the stress on your Keep your stabilizing muscles. Drop feet together into the lunge position with the pulley machine on your right. Grasping the cable handles, follow the main sequence, maintain akeeping your back straight straight back and the core engaged. Carry out the desired number of repetitions on both sides of your body.
continue the movement to form a “v” shape, with your back and legs straight, and stretch your arms towards your toes. Hold briefly, then reverse the movement to the start position, controlling it with your core. Push down with your left foot
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