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
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