CORE FOR SURE | Core Stability Program
Core Stability refers to the ability of a person to stabilize and control movement of the core muscles. This control and awareness is a necessary starting point for persons before moving on to more complicated and rigorous exercises.
The primary job of the core muscles is to facilitate movement in any direction or plane of motion for the human body. A strong core allows for a stronger base and therefore allows for a more resilient and efficient body.
First thing First! Know your major Core muscles
Rectus Abdominis a.k.a The Abs a.k.a The 6-Pack: extends along the front of the abdomen. The muscles are visible when the body fat is low enough for them to be revealed
Erector Spinae: a group of muscles and tendons which run vertically either side of the spine
External Obliques: located on the side and front of the abdomen, running diagonally around your waist, and lays on top of the internal obliques. They are responsible for twisting and turning of the trunk
Internal Obliques: lie under the external obliques, running in the opposite direction. They also are involved in twisting and turning of the trunk
Transverse Abdominis (TVA): the deepest of the core muscles, lying under the obliques. It basically acts like a weight belt, wrapping around your spine offering protection.
Multifidus: a thin, rigid, core muscle located deep in the spine. It stabilizes each joint, makes each vertebra work more effectively, and reduces the degeneration of the joint structures.
Objectives?
The Core For Sure Stability Program will provide:
-
gradual increases in core muscle awareness ✔
-
gradual increases in movement awareness ✔
-
gradual increases in core muscle strength ✔
-
exercises not just limited to activating the 'abs' ✔
-
an excellent starting base for more complex exercises ✔
-
videos to guide you through the form for each movement in the program ✔
Let's go!
Week 1. Activating the Core muscles
#2. Stationary Stability
Plank, hollow hold, side plank, bird dog hold
#3. Stability with Movement
Plank Saws, Plank side shifts, Bird Dogs, Dead Bugs, Good Mornings
#4. More Complex Movement
Plank Taps, Push Ups, Dead Bugs Variations, Dead Lifts, Squats, Overhead Presses, Russian Twists,Windshield Wipers
#5. Even More Complex Movement
Lunges, Tripod Plank, Same Side Bird Dog