Core BasicsA Pretty Sweet Core Class

ByAaron England, DC

TopicsWhat is the coreWhy is it really

important?How do I ‘totally

blast my abs’ and stuff?

The CoreObviously it is the

midsection of our bodies

More than just our six pack muscles

Our bellies, backs and hips

The CoreAlso consists of the

floor and roof of our abdominal cavityThe diaphragmThe muscles of the

pelvic floorA thousand crunches

won’t strengthen these muscles!

The CoreOur core is essential

to our overall well being

It keeps us straight, it helps us lift and it even helps us breath

It applies 2/3 of the force we use to lift

The CoreThis part of our body

forms the foundation for almost all of our actions and movements

Balance, strength and endurance can be improved with a stronger core

The CoreOne of the primary

roles of the core is to protect our backs

The core muscles act to pressurize the abdominal cavity and provide strength to the back when lifting

The CoreThink about a pop

canBefore you open it

you can jump on it without denting it

It isn’t the liquid that is causing this strength, it is the internal pressure

The CoreWhen you open the

can you can crush it easilyEven with pop still

in it! But don’t try this, you

will get messy! Or try it, it’s not like

I’m your mom or anything

Our core muscles help create the same type of pressure in our abdominal cavity

The CoreEven with strong

muscles we can get hurt

Our backs are susceptible to bending and twistingEspecially when

done at the same time

Repetitious movements also make us vulnerable to injuries

The CoreMany traditional

core exercises involve excessive bending, twisting and repetitions!

As our core fatigues we are very prone to injury in our back

Fatigue also puts our neck in a vulnerable position

ExercisesSo, now that we

know that everything is the worst ever, how do we make it better?

Two key principles:1. Patience2. Dedication

A healthy core is a lifelong goal

ExercisesA couple of key

pointers to core exercises:1. Avoid large and

repetitive motions2. Maintain function at

all times3. Breath4. Maintain exercises to

a point just short of exhaustion

The Fundamental Core ExerciseThe basic objective

of every core exercise is to engage the muscles

Easiest way to practice is to pretend that you are getting punched in the gut

Doing this all day long can be all you need!

The Fundamental Core ExerciseAll other core

exercises are based on this basic concept

When fatigue sets in, revert back to ‘getting punched’ to check your form

This is probably the most functional exercise you can do

Figure EightsStart with ‘stomach

punch’Slowly move your

hips in a figure eight motion

Maintain a good posture throughoutNo slouching or

bendingThis can and should

be fun!

Standing Wall BridgesGreat for those that

don’t want to get down on the floor

Also great for golfers

Lean into a pushup against the wall (with your core tightened!)

Without moving your head or hips reach your arm behind you slowly

Front Bridges

Just like standing wall bridges, but on the floor

Can be done on elbows or on your handsBe careful of wrists!

Front Bridges VariationSlowly lift an arm

straight out while maintaining form

Slowly lift the opposite leg while keeping the arm outstretched

Repeat for other leg and arm

Side BridgeSimply a front

bridge on your sideCan be on your

elbow or outstretched hand

When ready raise other arm to make it harder

Lift top hip directly towards the ceiling for added difficulty

Back BridgeLay on your back

like you are going to do a sit up

Lift hips directly towards the ceiling

Extend one leg at a time for added difficulty

The One That I Can’t Remember the Name Of

This one is easily done while alternating with the back bridge

Flatten the back into the groundRemember to keep

the core ‘punch ready’!

Ball BouncesSit upright on an

exercise ballEngage the core and

gently bounceBe sure to stay

upright and punch ready

Ball Bouncing VariationsThere are about

eleventy billion variations of ball exercises, but this is a good one

While sitting on the ball, slowly raise one arm above your head

Raise the opposite leg straight out

Hold while maintaining posture and core

Ball Sit UpLay backwards on

an exercise ballLift torso at

shoulders, not at the neck!

Allow head to freely hang back with chin tucked slightly

Hold until just short of exhaustion

Rubber Band Isometric HoldAttach band

securely at chest level

Hold band with both hands

Slowly turn until your shoulders are facing forward

Hold until almost to the point of exhaustion

Rubber Band VariationsThere are literally a

boatload of alternatives

A good exercise is to attach the band above your head and behind you

Reach up and back to grab the band

Slowly pull down in front and hold

A Final ThoughtThese exercises are

simple and safeBut they are difficult

enough to develop rock hard abs that are so ripped you could do your laundry on them

Consistency and diligence is key

A Final ThoughtFind the exercises

that are right for youEasy for you to

understand Feel comfortable

executing themThe activities that

you will doWith dedication you

will feel the results quickly!

Questions? Comments?