Effective Core Training

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Effective Core Training

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Effective Core Training. Determine How to Effectively Train the Musculature of the Core. - Define “ Core ” - Learn the musculature of core - Learn the movements that effectively train these muscles - Examples of effective exercises. The Core. Abdominal Region. Lower Back Region. - PowerPoint PPT Presentation

Transcript of Effective Core Training

Page 1: Effective Core Training

Effective Core Training

Page 2: Effective Core Training

Determine How to Effectively Train the Musculature of the

Core- Define “Core”

- Learn the musculature of core

- Learn the movements that effectively train these muscles

- Examples of effective exercises

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The Core

Abdominal Region

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Lower Back Region

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Lower Back Region

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Functions of CoreStabilization

Contraction of the Abdominal Wall

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Functions of CoreExtension

Lower Back Always Working for Posture

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Functions of Core Rotatio

n and Pelvic Movement

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Functions of Core Hip Flexion

Legs Lifted

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Functions of Core

Trunk Moves Toward Knees

Trunk Flexion

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Functions of Core

Trunk moves away from the midline, shoulder moves towards the ground

Lateral Flexion

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Stabilization ExercisesBest achieved by engaging in other exercises

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Trunk Extension ExercisesLower Back

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Rotation Exercises

Keys to success – Hands stay in front of sternum. Hips, Heels, and Pelvis all mobile.

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Hip Flexion

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Trunk Flexion

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Lateral Flexion

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Trunk Stabilization

Gymball Taps

Gymball Fight

Twist Smart Board Leg Raise

Plank Raise

Effective exercises

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Trunk Extension

Gymball Extension

Roman Chair Extension

Effective exercises

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Trunk Rotation

Gymball medicine ball rotation

Twist Smart Toner 3 position twist

Gymball high plank rotation

Staggered Stance medicine ball throws

Effective exercises

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Hip Flexion

Gymball pike

Deadbug

Incline Leg Raise

Effective exercises

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Trunk Flexion

Hollow Rock

Over Head Gym Ball Crunch

Effective exercises

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Lateral Flexion

Over Head Reach

Over Head Reach w/ Twist(Key to success: Lengthen Obliques)

Effective exercises

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Overrated-Underrated-Improperly Done

Overrated Underrated Improperly Done

PlankFlutter KickSide Bends

Over Head SquatJumpingSide Bend Reach

Seated RotaionGym Ball CrunchQL Side Plank

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Notes

• How to get a six pack (Diet, Cardio, Genetics, Low Body Fat)

• Locked Limb Position

• Pelvic Tilt

• Feel Does Not Determine Effectiveness

• Crunches Don't Add Up

Page 26: Effective Core Training

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