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
FIFTH EDITION
Digital Edition
TRAINING BOOK
The complete step-by-step guide to a stronger body and better posture for men and women
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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
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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)
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Pillow oyster squeeze (( p.52) p.60)
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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)
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oyster Dart (( p.60) p.59)
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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)
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Dart toe tap (( p.59) p.56)
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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)
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toe tapleg lift Prone (( p.56) p.61)
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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)
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Prone star leg lift (( p.61) p.62)
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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)
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star abdominal (crunch p.62) ( p.66)
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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)
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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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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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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.
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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
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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.
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side-lying leg lift side-lying leg lift target muscles ▪▪transverse abdominis ▪ ▪internalmuscles obliques target ▪▪Pelvic floor transverse abdominis Multifidus ▪▪internal obliques Quadratus ▪▪Pelvic floorlumborum
this exercise strengthens and stabilizes your core against lateral movements, while also working your glutes and flexorsstrengthens to improve your core control balance. thiship exercise and stabilizes yourand core against lateral movements, while also working your glutes and hip flexors to improve your core control and balance.
gluteus minimus ▪▪Multifidus gluteus medius ▪▪Quadratus lumborum
▪▪gluteus minimus
Multifidus (hidden)
internal obliques (deep)
Multifidus (hidden)
internal obliques (deep)
▪ ▪gluteus movement medius target
Quadratus lumborum (deep) Quadratus lumborum (deep)
gluteus medius (deep) gluteus medius (deep)
target movement
Pelvic floor (deep) isometric
difficulty level isometric
difficulty level
Deltoids Pectorals Deltoids
gluteus minimus (deep) Pelvic floor (deep) transverse abdominis (deep) gluteus minimus (deep)
Pectorals
transverse abdominis (deep) Keep your feet together
lie on the right side of your body with your ankles stacked. use the right hand to support your head, and place your left hand flat lie on the right side of your body with on the floor in front of you to help you stabilize. your ankles stacked. use the right hand to support your head, and place your left hand flat on the floor in front of you to help you stabilize.
Keeping your spine aligned, use the muscles of your core and upper legs to lift up your feet. Keep your feet stacked, and ensure your legs Keeping your spine aligned, use the muscles are aligned with your back. of your core and upper legs to lift up your feet. Keep your feet stacked, and ensure your legs are aligned with your back.
Keep your feet together
Angle your legs slightly forwards Keep your right arm relaxed
Angle your legs slightly forwards
Keep your right arm relaxed
Keep your feet together Keep your core engaged
Pause at the edge of the movement, then lower your feet slowly back to the start position. Repeat as required, then switch sides. Pause at the edge of the movement, then lower your feet slowly back to the start position. Repeat as required, then switch sides.
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Keep your feet together
Keep your core engaged
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f o u n dat i o n f o u n dat i o n
Variation the side-lying leg kick offers a gentle balance Variation exercise that also stretches the tendons in your legs, side-lying and provides low-intensity workout for the legakick offers a gentle balance your core and arm muscles. Be careful on hard exercise that also stretches the tendons in your floors, or provides anywherea that might cause discomfort legs, and low-intensity workout for your core and arm muscles. Be careful on hard Angle your legs discomfort floors, or anywhere that might cause slightly forwards at the hip Angle your legs slightly forwards at the hip
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to your hips and elbows – use a mat if necessary. Remember to use slow, controlled movements when your leg, and try atomat avoid placing to yourkicking hips and elbows – use if necessary. any strain on the muscles of your neck while Remember to use slow, controlled movements carrying out the desired number repetitions. when kicking your leg, and try to of avoid placing any strain on the muscles of your neck while the musclesof repetitions. carrying out the desiredUsenumber of your core, glutes, and thighs Use the muscles of your core, glutes, and thighs
Straighten your kicking leg Straighten your kicking leg
Lie on your right side with your ankles together. Plant your left hand flat on the floor in front of you to help you stabilize, and support your head with your right hand. Lie on your right side with your ankles together. Plant your left hand flat on the floor in front of you to help you stabilize, and Keepsupport your upperyour bodyhead with your right hand. relaxed and maintain the same position throughout Keep your upper body relaxed and maintain the same position throughout
Briefly hold the position before swinging your left leg back through the start position, controlling the movement with the muscles of your core and thighs. Briefly hold the position before swinging your left leg back through the start position, controlling the movement with the muscles of your core and thighs. Keep your kicking leg straight Keep your kicking leg straight
Keeping your upper body still, kick your left leg forwards as far as you can, using the muscles of your core and upper legs to control the movement. Keeping your upper body still, kick your left leg forwards as far as you can, using the muscles of your core and upper the movement. Control legs the to control Keep your movement with your core muscles Control the movement with your core muscles
glutes tight Keep your glutes tight
Swing your left leg back as far as you can, keeping the movement as smooth and controlled as possible, and holding your upper body in position. Swing your left leg back as far as you can, keeping the movement as smooth and controlled as possible, and holding your upper body in position.
progression
Placing a stability disc beneath your hip adds an element of progression instability, making the muscles of your core work harder to balance your body as you perform the movement. Follow Placing a stability discmain beneath your hip an element of the same steps in the sequence andadds repeat as necessary, instability, making the muscles of your core work harder to before switching sides. balance your body as you perform the movement. Follow the same steps in the main sequence and repeat as necessary, before switching sides.
Pause at the edge of the movement, then swing your left leg forwards to return to the start position. Repeat the sequence as required, before switching legs. Pause at the edge of the movement, then swing your left leg forwards to return to the start position. Repeat the sequence as required, before switching legs.
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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
intermediate functionality. concentration and good the exercises in this section build on those standing Plate twist technique are vital, and it is important that in Foundation, with the challenges of added instability, movement, weight, power to target muscles target and movement ▪▪transverse make yourabdominis core work harder and with greater ▪▪external obliques
this rotational helps you exercises to improve yousimple can perform theexercise less-advanced your control, as you have keep your withspinal confidence before youtotry any of hips these. stationary while you twist your upper body.
▪▪internal obliques
Partner Ball swap
Hold the weight level with your upper abs
▪▪Pelvic floor
▪▪erector spinae
target muscles ▪▪Multifidus rectus abdominis ▪▪Quadratus lumborum ▪▪transverse abdominis ▪▪internal obliques ▪▪Pelvic floor ▪▪Hip flexors
Deltoids target movement
a development of the basic rotation sit-up, this exercise introduces level dynamic adifficulty more powerful, movement with the weight of a medicine ball. It provides an excellent workout for your abdominals with additional benefits to your shoulders, chest, and arms. You will need Pectorals the help of a willing partner to assist with throwing and catching the ball.
Keep your hips stationary
internal obliques (deep)
erector spinae (hidden) Multifidus (hidden)
turn with your shoulders
stand holding a weight plate in front of you rectusyour abdominis with elbows at your sides, bent at right angles. Pelvic floor (deep)
transverse abdominis (deep)
Flexion
internal difficulty level obliques (deep) external obliques Quadratus lumborum (deep)
Hip flexors (deep) transverse abdominis (deep)
WarNiNg!
engage core Ensure that you hold the weight plate close to youryour torso with your elbows at 90 degrees. If the plate is held away from your body this will place unwanted stress on the shoulders and lower back and could lead to potential injury.
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Keep your elbows in line partner and Get your to pass the ball to you bent highatenough for you to right angles
Pelvicwith floor sit up straight on the floor (deep) your core engaged, your legs bent at right angles, and yourHip feet flexors flat. Get your partner to stand by your feet, holding a medicineQuadriceps ball.
look towards the ball
slowly rotate your upper body to the right. Hold the position for a few seconds.
have to reach up to catch it. stretch your arms above your head and Keep catch the ball with both hands. your core engaged
Plant your feet on the floor
Keep your feet flat on the ground
slowly return to the start position, keeping your elbows at your sides and the weight the same distance from your upper abs.
catch the ball with both hands
Keep your shoulders aligned
Rotate through the start position to your left. Hold briefly, and repeat the exercise as required.
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111 109 I n t e r m e d I a t e 117 Keeping your elbows bent, continue I N T E R M E D I AT E
Using the momentum of the ball, but controlling the movement with your core, roll your upper body backwards until your back reaches the floor. Extend your arms above your head as you do so.
extending your arms until the ball touches the ground.
KettleBell round-Body sWInG target muscles ▪▪transverse abdominis
target movement Use your core Allow your to control the elbows to bend movement
▪▪Internal obliques
this exercise provides a good workout for your core Keep your head and upper body. Move slowly at first, only off the increasing floor speed once you have mastered the technique.
▪▪Pelvic floor
Maintain a bend in your elbows
▪▪erector spinae ▪▪multifidus
Keep your arms straight throughout
▪▪Quadratus lumborum Isometric
difficulty level
Pause briefly in this position, then use your core (and not the momentum of your arms) to raise your upper body into a sit-up with a smooth, dynamic movement. Deltoids
Pectorals
Generate the force of the movement with your core
Look at your partner erector spinae (hidden) Multifidus (hidden)
transverse abdominis (deep) internal obliques Release the ball to your partner (deep)
as you reach an upright position, using only the force generated by the movement from your core. Do not try to throw it.
movement with your core
Quadratus lumborum (deep)
Keep your arms raised
Align your knees, hips, and feet
Keep your feet planted on the floor Keep your feet on the floor
engaging your core, lift the kettlebell with both hands to hip height, keeping your arms straight.
Continue the movement to the start position, with your knees bent and arms outstretched as your partner catches thethe ball. control
Pelvic floor (deep)
Quadriceps
Grip the corners of the handle with your hands
Continue the dynamic movement of the sit-up, raising the ball held above your head as you do so.
Release your left hand, swing the weight to your right, and swing your left arm around to your left.
progression
Keep your Varying position in which you bodythe aligned catch the ball makes the exercise more maintain challenging and introduces an element a smooth, of circular rotational instability that recruits motion a number of additional core muscles. throughout Repeat the same sequence as the main exercise, asking your partner to vary the position and angle of the throw to balance the workout across your core. Grip the corners of the handle when changing hands
Bend your knees
In one smooth movement, swing your arms behind your lower back and pass the weight to your left hand.
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With your left hand, bring the weight round to the start position. Repeat the movement as required, then switch direction.
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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 Plank Plate push target muscles ▪▪transverse abdominis
target movement
▪▪Pelvic floor target muscles erector spinae ▪▪transverse abdominis
target movement
Multifidus ▪▪Pelvic floor Quadratus lumborum ▪▪erector spinae
▪▪Multifidus ▪▪Quadratus lumborum
isometric
difficulty level isometric
difficulty level Quadratus lumborum (deep) Quadratus lumborum (deep)
erector spinae (deep) erector spinae (deep)
this demanding floor exercise combines the basic plank position (»pp. 96 – 97 ) with the dual challenge of moving forwards on combines your forearms this demanding floor exercise the and toes while pushing a weight disc. It offers a 96 97 basic plank position (»pp. – ) with the dual superb workout for your core, along with many challenge of moving forwards on your forearmsof the muscle groups of yourdisc. upper and lower and major toes while pushing a weight It offers a body. You will need good core strength and a lotof of superb workout for your core, along with many determination to complete exercise the major muscle groups ofthe your upper successfully. and lower Because the exercise is tiring, it is very important body. You will need good core strength and a lot for of you to focus ontomaintaining good form successfully. throughout. determination complete the exercise Because the exercise is tiring, it is very important for you to focus on maintaining good form throughout.
Multifidus (deep)
Deltoids
Multifidus (deep)
Deltoids
Rectus abdominis
Gluteus maximus Gluteus medius (deep) maximus (deep) Gluteus minimus Gluteus medius (deep) Gluteus minimus (deep)
transverse abdominis (deep) Rectus abdominis Pelvic floor (deep) transverse abdominis (deep) Pelvic floor (deep)
Progression this version of the exercise involves dragging the disc Progression with your feet rather than pushing it in front of you. This makes challenging this versionthe of movement the exercisemore involves draggingbecause the disc you have to work harder against the force of resistance. with your feet rather than pushing it in front of you. This makes the movement tighten more challenging because come up your glutes on tiptoe you have to work harder against the force of resistance. come up on tiptoe
tighten your glutes
place a disc on the floor by your feet, and assume a plank position with your toes on the back half of the disc. use your toes and forearms to support your weight. place a disc on the floor by your feet, and assume a plank position with your toes on the back half of the disc. use your toes and forearms to support your weight.
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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 ainto regular, crawling movement alternating Get yourself a plank position as before, only between each forearm until your feet are extended. this time with the weight disc under your toes. Edge forwards in a regular, crawling movement alternating Keep your between each feet still and forearm until your feet are extended. together Keep your feet still and together
supporting your weight with your left forearm, drag your body forwards without moving your toes. supporting your weight with your left forearm, drag your body forwards without moving your toes.
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advanced advanced
Tighten your buttocks
Use your core to keep you balanced
Keep your knees in line
Hold a good plank position
Tighten your buttocks
Use your core to keep you balanced
Keep your knees in line
Hold a good plank position
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 Place a weight disc on the floor in front of you and forearm and push the disc forwards with your left hand. assume a plank position, with your weight supported on your toes and forearms. Shift your weight to your right forearm and push the disc forwards with your left hand. Move your feet forwards Move your feet forwards
Keep your weight evenly distributed Keep your weight evenly distributed
Withdraw your left hand from the disc. Supporting your weight with your left forearm and the toes of your left foot, move your right arm and right leg forwards, Withdraw your left hand from the disc. Supporting maintaining the plank position, and ensuring you keep your weight with your left forearm and the toes of your back straight. your left foot, move your right arm and right leg forwards, maintaining the plank position, and ensuring you keep your back straight.
Hold your buttocks tight
Keep your back straight
Hold your buttocks tight
Keep your back straight
9000
With your weight on your left forearm, bring your right arm forwards to plant it beside your left, keeping your feet still. Your toes should now be extended. With your weight on your left forearm, bring your right arm forwards to plant it beside your left, keeping your feet still. Your toes should now be extended.
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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 Keep pushing the disc until your left arm is fully your glutes tight. extended, maintaining the same body position and being careful to keep your core engaged and your glutes tight. Press down through your toes Press down through your toes
Keep your buttocks tight
Keep your back and legs straight
Keep your buttocks tight
Keep your back and legs straight
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 Plant your right arm beside your left, and your right forwards and plant it next to your right foot, toes down, as foot slightly in front of your left foot, still on your toes. in the start position. Repeat the sequence as required. 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.
Maintain a strong plank position through your hips Maintain a strong plank position through your hips
Control the movement with your core Control the movement with your core
Using your core, slide the disc forwards with your toes until you are back in the start position. Repeat the sequence the required number of times. Using your core, slide the disc forwards with your toes until you are back in the start position. Repeat the sequence the required number of times.
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