A Pretty Sweet Core Class By Aaron England, DC

Topics What is the core Why is it really important? How do I ‘totally blast my abs’ and stuff?

The Core Obviously it is the midsection of our bodies More than just our six pack muscles Our bellies, backs and hips

The Core Also consists of the floor and roof of our abdominal cavity The diaphragm The muscles of the pelvic floor A thousand crunches won’t strengthen these muscles!

The Core Our core is essential to our overall well being It keeps us straight, it helps us lift and it even helps us breath It applies 2/3 of the force we use to lift

The Core This part of our body forms the foundation for almost all of our actions and movements Balance, strength and endurance can be improved with a stronger core

The Core One of the primary roles of the core is to protect our backs The core muscles act to pressurize the abdominal cavity and provide strength to the back when lifting

The Core Think about a pop can Before you open it you can jump on it without denting it It isn’t the liquid that is causing this strength, it is the internal pressure

The Core When you open the can you can crush it easily Even with pop still in it! But don’t try this, you will get messy! Or try it, it’s not like I’m your mom or anything Our core muscles help create the same type of pressure in our abdominal cavity

The Core Even with strong muscles we can get hurt Our backs are susceptible to bending and twisting Especially when done at the same time Repetitious movements also make us vulnerable to injuries

The Core Many traditional core exercises involve excessive bending, twisting and repetitions! As our core fatigues we are very prone to injury in our back Fatigue also puts our neck in a vulnerable position

Exercises So, now that we know that everything is the worst ever, how do we make it better? Two key principles: 1. Patience 2. Dedication A healthy core is a lifelong goal

Exercises A couple of key pointers to core exercises: 1. Avoid large and repetitive motions 2. Maintain function at all times 3. Breath 4. Maintain exercises to a point just short of exhaustion

The Fundamental Core Exercise The basic objective of every core exercise is to engage the muscles Easiest way to practice is to pretend that you are getting punched in the gut Doing this all day long can be all you need!

The Fundamental Core Exercise All other core exercises are based on this basic concept When fatigue sets in, revert back to ‘getting punched’ to check your form This is probably the most functional exercise you can do

Figure Eights Start with ‘stomach punch’ Slowly move your hips in a figure eight motion Maintain a good posture throughout No slouching or bending This can and should be fun!

Standing Wall Bridges Great for those that don’t want to get down on the floor Also great for golfers Lean into a pushup against the wall (with your core tightened!) Without moving your head or hips reach your arm behind you slowly

Front Bridges Just like standing wall bridges, but on the floor Can be done on elbows or on your hands Be careful of wrists!

Front Bridges Variation Slowly lift an arm straight out while maintaining form Slowly lift the opposite leg while keeping the arm outstretched Repeat for other leg and arm

Side Bridge Simply a front bridge on your side Can be on your elbow or outstretched hand When ready raise other arm to make it harder Lift top hip directly towards the ceiling for added difficulty

Back Bridge Lay on your back like you are going to do a sit up Lift hips directly towards the ceiling Extend one leg at a time for added difficulty

The One That I Can’t Remember the Name Of This one is easily done while alternating with the back bridge Flatten the back into the ground Remember to keep the core ‘punch ready’!

Ball Bounces Sit upright on an exercise ball Engage the core and gently bounce Be sure to stay upright and punch ready

Ball Bouncing Variations There are about eleventy billion variations of ball exercises, but this is a good one While sitting on the ball, slowly raise one arm above your head Raise the opposite leg straight out Hold while maintaining posture and core

Ball Sit Up Lay backwards on an exercise ball Lift torso at shoulders, not at the neck! Allow head to freely hang back with chin tucked slightly Hold until just short of exhaustion

Rubber Band Isometric Hold Attach band securely at chest level Hold band with both hands Slowly turn until your shoulders are facing forward Hold until almost to the point of exhaustion

Rubber Band Variations There are literally a boatload of alternatives A good exercise is to attach the band above your head and behind you Reach up and back to grab the band Slowly pull down in front and hold

A Final Thought These exercises are simple and safe But they are difficult enough to develop rock hard abs that are so ripped you could do your laundry on them Consistency and diligence is key

A Final Thought Find the exercises that are right for you Easy for you to understand Feel comfortable executing them The activities that you will do With dedication you will feel the results quickly!

Questions? Comments?