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  1. the corePersonal Trainers Ryan Popek

  2. What is the core? • Not just abs! • Core muscles consist of: • Rectus Abdominous • Obliques • Lateral portions of erector spinae • LatissimusDorsi • QuadratusLumborum • Etc…

  3. Why is it important? • Posture • Knee problems • Back pain

  4. Posture • Kyphosis • Rounded upper back • Head aches • Shoulder problems • Lordosis • Anterior curve of lower back • Lower back pain

  5. Knee • Strong core absorbs shock from walking/running • Disrupts kinetic chain • Causes knee problems over time

  6. Back pain • Core helps posture • Keeps spine erect • Back pain does not mean strengthen back • Need core endurance exercises

  7. Rectus Abdominous • Most commonly trained muscle • “A six-pack” • Commonly overactive; causing Kyphosis

  8. 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

  9. Abdominal Bracing • Not sucking in stomach • Instead “brace for a punch” • Try straightening out lower spine • Rotate hip back

  10. Abdominal Hollowing • Sucking in of the stomach • Causes more problems upper back arch • Promote abdominal bracing • Better for lower back

  11. Obliques • Lateral exercises • Rotation • Strengthen for pelvic tilt

  12. Erector Spinae • Helps keep spine stable • Back extension exercises • Careful not to hyperextend

  13. Shoulders: Core? • Shoulder stability essential for core • Rotator cuff • Rhomboids • Exercises • Internal/external rotation • Retraction protraction • Abduction/adduction

  14. LatissimusDorsi • Lower back muscle • Helps posture • Shoulder health should be first concern • Exercises: • Lat pull down • Pull ups • Wide row

  15. Deep core muscles • TransversusAbdominous • Internal Obliques • Lumbar Multifidus • Helps: • Balance • Breathing • Posture

  16. How to train deep • Planks • Balance training

  17. Equipment for core • TRX suspension trainer • Bosu • Balance discs

  18. What is the TRX? • Suspension training • Uses body weight as resistance • Fitness anywhere • Designed to activate core • You control resistance • Angle • External weight

  19. Bosu • Balance trainer • Keeps body unstable • Deep core activation • Incorporate other exercises • Found in many gyms • Can use at home

  20. Balance disc (Versa Disc) • Good for ankle mobility • More isolation • Deep core activation • Almost any exercise can be incorporated • Similar results to bosu