Effective Core Training. Determine How to Effectively Train the Musculature of the Core - Define “Core” - Learn the musculature of core - Learn the movements.

Effective Core Training

Determine How to Effectively Train the Musculature of the

Core- Define “Core”

- Learn the musculature of core

- Learn the movements that effectively train these muscles

- Examples of effective exercises

The Core

Abdominal Region

Lower Back Region

Lower Back Region

Functions of CoreStabilization

Contraction of the Abdominal Wall

Functions of CoreExtension

Lower Back Always Working for Posture

Functions of Core Rotatio

n and Pelvic Movement

Functions of Core Hip Flexion

Legs Lifted

Functions of Core

Trunk Moves Toward Knees

Trunk Flexion

Functions of Core

Trunk moves away from the midline, shoulder moves towards the ground

Lateral Flexion

Stabilization ExercisesBest achieved by engaging in other exercises

Trunk Extension ExercisesLower Back

Rotation Exercises

Keys to success – Hands stay in front of sternum. Hips, Heels, and Pelvis all mobile.

Hip Flexion

Trunk Flexion

Lateral Flexion

Trunk Stabilization

Gymball Taps

Gymball Fight

Twist Smart Board Leg Raise

Plank Raise

Effective exercises

Trunk Extension

Gymball Extension

Roman Chair Extension

Effective exercises

Trunk Rotation

Gymball medicine ball rotation

Twist Smart Toner 3 position twist

Gymball high plank rotation

Staggered Stance medicine ball throws

Effective exercises

Hip Flexion

Gymball pike

Deadbug

Incline Leg Raise

Effective exercises

Trunk Flexion

Hollow Rock

Over Head Gym Ball Crunch

Effective exercises

Lateral Flexion

Over Head Reach

Over Head Reach w/ Twist(Key to success: Lengthen Obliques)

Effective exercises

Overrated-Underrated-Improperly Done

Overrated Underrated Improperly Done

PlankFlutter KickSide Bends

Over Head SquatJumpingSide Bend Reach

Seated RotaionGym Ball CrunchQL Side Plank

Notes

• How to get a six pack (Diet, Cardio, Genetics, Low Body Fat)

• Locked Limb Position

• Pelvic Tilt

• Feel Does Not Determine Effectiveness

• Crunches Don't Add Up

Visit us at afeceu.com to check out ournew online learning system!

Or email us at [email protected] for more information