Core Strength and Stability is becoming a more important part of fitness. The muscles that make up the core are those in the trunk and pelvis. The core muscle stabilizes the spine and moves the body effectively with different loads. When the trunk muscles weaken, posture and movement are affected. Core muscles are essential for the efficient transfer of energy between large and small muscle groups, especially when performing sports-specific moves.
- Pelvic Tilt
Area to Focus on: Core Muscles
Start Position: Lie on your back with your knees bent and your feet flat on the ground. Place your hands either at your sides or behind your head.
The Movement: Rotate the pelvis upwards and towards your rib cage while pushing your small of the back into the floor. Let your pelvis return to its original position, so that your lower back is lifted off the floor. Repeat.
- Pelvic Rock
Core Muscles as a Focus Area
Start Position: Lie on your back with your knees bent and your hands either at your sides or behind your head.
The Move Rotate the pelvis backwards toward your ribcage, pressing the small of your spine against the floor. Next, rock your pelvis backward so that your lower spine gently arches. Repeat.
- Pelvic clock
Core Muscles as a Focus Area
Start Position: Lie on your back with your knees bent and your hands either at your sides or behind your head.
The Movement: Imagine your pelvis as a clock with the twelve o’clock at your feet, the six o’clock at your chest, and three o’clock on your right. And nine o’clock on your left. You can work your way around the dial, hitting each number gently. Then, repeat the same movement in the other direction.
- Tummy Tucks
Transverse abdominals: Area of focus
Start Position: Get down on your knees with your hands and arms under your shoulders.
As you exhale draw your belly button towards your spine. Repeat the inhale-and-exhale motion.
- Vacuum Pumps
Areas of Focus: Transverse Abstors
Positions of Start: (1) All fours. 2) Kneeling with hands on sides, heels resting on buttocks and straight back. Standing with legs slightly bent, hands on thighs and feet slightly flexed.
The Movement: Exhale as much air as possible and pull your stomach up as far as you possibly can. Hold for 10 second. Relax and repeat.
- Roll-Ups
Upper and Lower Abs
Start Position: Lie on your back with your arms by your side and your legs straight out.
The Move Roll vertebra by vertebra up until your hands reach your toes. Repeat the move by rolling back to your starting position.
- Low Twists
Areas of Focus: Upper and Lower Abs and Oblique
Position to Start: Sit on the floor with your knees bent, feet flat and a medicine-ball or weight plate in front of you. Leaning back and putting tension in your abs, lean forward.
The move: Twist to the left while lowering the ball to your hip. Extend the ball in front of you. Rotate to the right. Bring the ball over your legs and down to your hip. Then extend the ball in front of your body. Continue to alternate sides.
- Air Pumps with a Cross
Areas of Focus:upper, lower abs, and oblique
Start Position: Lie on your back, hands behind ears, legs extended, knees bent, lower legs slightly bent.
The Movement: While curling your torso, bring your right shoulder and left shoulder toward each other. Then extend your right leg. Repeat the motion on the other side. You’re like a cyclist in the air.
- Double Air Pumps
Areas of Focus:upper, lower abs, and oblique
Start Position: Lie on your back, hands behind ears, legs extended, knees bent, lower legs slightly bent.
The move: As you curl your torso upward, bring your knees towards your chest. As you lower your body, raise your legs. Repeat.
- High Cable Wood Chops
Areas of Focus: Upper, lower and oblique abs
Position to start: Stand facing your right, with the weight stack in front of you. Grab the cable attachment handle with both your hands and bring it up to your left shoulder.
The move: Rotate your right shoulder and lower it toward your left hip. Repeat the move on the other side.
