I wanted to briefly go over anatomically that the “core” is really comprised, and why  we should maintain a strong and balance core. I also briefly outlined a few exercises with slight progression and the acute variables or the parameters to exercise within and/or around.


“Low-back pain is one of the major forms of musculoskeletal degeneration seen in the adult population, affecting nearly 80% of ALL adults.” –Inman VT, MD: Williams & Wilkins; 2005

  1. What is your Core? What are we talking about some apples here??
    1. Comprised of 29 different muscle groups
    2. Divided into 2 different sets of muscle groups
      1. The Stabilization System – Deep muscles that stables Lumbo-pelvo-hip-complex
      2. The Movement System – allows for movement of the torso and hips
  2. Why do we train our Core?
    1. It’s where all movement begins, so you must have an efficiently strong and responsive “base” to operate from
    2. This allows for optimum movement which we allow for a decrease in risk of injury allowing for your movements to be sustainable for a long period of time
    3. Significantly decrease the prevalence of lower back pain, which is predominantly seen in individuals who work in enclosed work spaces like offices or ones engaged in manual labor jobs
    4. Lower back pain estimated annual cost in the U.S. are greater than $26 billion

……catching the drift??? Training your core properly is a MUST!!

  1. How do I train my Core?
    1. Start out by training the “Stabilization” system
    2. Involves isometric or static holds, meaning, little or no net movement
    3. Begin each exercise by “drawing-in” or “pulling-in” our belly button towards your spine…and hold it there the entire set!
      1. Planks – Side Planks
      2. Floor Bridge – 1-Leg Floor Bridge
      3. Floor Prone Cobra – Ball Cobra & Ball Combo 1 & 2
        1. Pick out 1-4 exercises
        2. Perform 1-4 sets
        3. 12-20 reps
        4. Slow Temp
        5. 0-90s rest
          1. Perform for 3-4 weeks in progression then move onto the movement system
        6. Now were aiming towards that 6 pack!
        7. Still perform the “draw-in” technique on each set
        8. Involves trunk movement, and loading the core musculature
          1. Ball Crunch – Add resistance, rotations
          2. Floor Reverse Crunch – Floor Leg Raises & 1- Leg Raises
          3. Band rotations -Cables, multi-vector, increasing load
          4. Hyper-extensions – Ball hyper-extensions, add rotation, load
            1. Pick 1-4 exercises
            2. 2-4 sets
            3. 8-12 reps
            4. Medium tempo
            5. 0-60s rest

Happy lifting. Build that strong foundation and your house will be structurally efficient to stand the tests of time!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s