THE COREPERSONAL TRAINERS

Ryan Popek

What is the core?

Not just abs! Core muscles consist of:

Rectus Abdominous Obliques Lateral portions of erector spinae Latissimus Dorsi Quadratus Lumborum Etc…

Why is it important?

Posture

Knee problems

Back pain

Posture

Kyphosis Rounded upper back Head aches Shoulder problems

Lordosis Anterior curve of lower back Lower back pain

Knee

Strong core absorbs shock from walking/running Disrupts kinetic chain

Causes knee problems over time

Back pain

Core helps posture Keeps spine erect

Back pain does not mean strengthen back Need core endurance exercises

Rectus Abdominous

Most commonly trained muscle “A six-pack” Commonly overactive; causing Kyphosis

Training Rectus Abdominous

Sit ups NOT recommended Train for muscle endurance

Do a proper crunch No bend in neck Lift shoulder blades to fit tennis ball

underneath Pain in lower back?

Place hands underneath back for bracing

Abdominal Bracing

Not sucking in stomach Instead “brace for a punch” Try straightening out lower spine Rotate hip back

Abdominal Hollowing

Sucking in of the stomach

Causes more problems upper back arch

Promote abdominal bracing Better for lower back

Obliques

Lateral exercises Rotation Strengthen for pelvic tilt

Erector Spinae

Helps keep spine stable

Back extension exercises

Careful not to hyperextend

Shoulders: Core?

Shoulder stability essential for core Rotator cuff Rhomboids

Exercises Internal/external rotation Retraction protraction Abduction/adduction

Latissimus Dorsi

Lower back muscle Helps posture Shoulder health should be first concern

Exercises: Lat pull down Pull ups Wide row

Deep core muscles

Transversus Abdominous Internal Obliques Lumbar Multifidus

Helps: Balance Breathing Posture

How to train deep

Planks

Balance training

Equipment for core

TRX suspension trainer

Bosu

Balance discs

What is the TRX?

Suspension training Uses body weight as resistance Fitness anywhere Designed to activate core

You control resistance Angle External weight

Bosu

Balance trainer Keeps body unstable Deep core activation Incorporate other exercises

Found in many gyms Can use at home

Balance disc (Versa Disc)

Good for ankle mobility

More isolation

Deep core activation

Almost any exercise can be incorporated

Similar results to bosu