Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine,...

Core TrainingBy: Jenna Berrios

The Core Defined Center of gravity

Solid foundation for movement

Consists of many muscles that stabilize the spine, pelvis, and shoulders

Core

Stabilization

System

Movement

System

Stabilization System

Transverse Abdominis

Internal Obliques

Lumbar Multifidus

Tranversospinalis

Pelvic Floor Muscles

Diaphram

Movement System

Rectus Abdominis

External Obliques

Latissimus Dorsi

Erector Spinae

Iliopsoas

Hamstrings

Hip Adductors

Hip Abductors

Training The Core The stability system and movement

system must be trained appropriately

STABILITYMOVEMENT

Why is training the core important?

Weak core muscles result in a loss of the lumbar curve and poor posture.

Balanced core muscles help maintain posture and reduce strain on the spine.

Why is training the core important?

allows the transfer movements of the arms and legs

corrects postural imbalances that can lead to injuries

Training The Core

Must train the muscles of the stability system before training the muscles of the movement system

Makes structural, biomechanical and logical sense

Must be stable to move efficiently

Biggest benefit of core training?

develops “functional fitness”

› essential to both daily living and regular activities

Inadequacy in Training

IMBALANCE

COMPENSATION

SYNERGISTIC DOMINANCE

INEFFICIENT MOVEMENTS

Inadequacy in Training

INEFFICIE

NT

MOVEMEN

T

Lack of

Stabilization

Unwanted

Motion in

Vertebrea

Low Back Pain

Injuries

Shortcomings In Training

85% of adults have lower back pain

Shortcomings In Training

Major Problem:

Performing abdominal exercises without proper stabilization will increase pressure on the disks in the spine.

Solutions for StabilityForearm Plank Side Plank

Diagonal Pointer Diagonal Pointer

Solutions for Stability

Hip Extension

Basic Crunch

“Dead Bug”

“V-Sit”

Solutions for Stability

Medicine Ball

OBLIQUE THROW

OBLIQUE TWISTS

RUSSIAN TWISTS (WITH OR WITHOUT SWISS BALL)

ROTATION CHEST PRESS

PULLOVER WITH SITUP

GIANT CIRCLES

WOODCHOP THROW

Solutions for Stability

Incline Dumbell Press Ball Crunch

Back Extension

Shoulder Press

Solutions for Stability

Pilates› Focuses On:

Alignment Breathing Centering Concentration Control Precision Flexibility

Solutions for Stability

A core training program must be:

PROGRESSIVE- easy hard- simple complex

- stable unstable

SYSTEMATIC- Stabilization system first- Movement system second

CHALLENGING- Stability balls- BOSU balls- Swiss balls

The End