Lesson 6

Core Progression
DISCUSSION

What is core?
It is central part of your body. Core is a group of muscles that stabilizes
and controls the pelvis and spine (and therefore influences the legs and upper
body). Core strength is less about power and more about the subtleties of being
able to maintain the body in ideal postures — to unload the joints and promote
ease of movement.

Your core is your entire support system.

Your core muscles play a huge role in your everyday activities, from
getting out of bed, to walking down the street, and bending over to grab your
purse-but, most importantly, they literally help you stay upright .
"That's because your core muscles are the base of support for your entire
body," says Meredith McHale, P.T., D.P.T., regional clinical director at
Professional Physical Therapy. They completely surround and support your
spine and pelvis and connect your upper body and lower body, effectively
transferring forces from one to the other.
Here's an anatomy refresher: Your abs aren't just one muscle. The
deepest layer of abdominal muscles, and arguably the most important, is your
transverse abdominis (sometimes called the "corset" or "Spanx" of the core),
which stabilizes your spine and pelvis. Then you have two layers of oblique
muscles, which control lateral flexion (think a side bend), rotation, and other
spinal movements. Last but not least is the topmost muscle, the rectus
abdominis, which runs vertically in the front of your abdomen and is the
muscle you see as a six-pack. It flexes your torso forward, like in a crunch.
"A strong core helps keep a more upright and erect posture whether
you're being active or just sitting at your desk," says McHale. Think of it like
the tree trunk of your body (albeit a lot more mobile): It has to hold its ground
so that your branches (arms and legs) can do their ~thing~ any which way.
Core strength is crucial in every movement you do
"A weak core is the number-one risk for potential injuries, especially
lower-back injuries," says Kristina Jennings, a certified functional strength
coach at Mike Boyle Strength and Conditioning in Boston. Research shows that
core strength training (and training the deep trunk muscles specifically) can
help alleviate lower-back pain.

"While back injuries are very common with a weak core, you can also
injure other parts of your body as a result, like your shoulders, hips, and
knees," says McHale. Even if a weak core isn't the sole reason for a person's
injury, it usually plays a part, which is why McHale says she almost always
incorporates core work into her patients' rehab.

Core exercises improve your balance and stability

The stomach muscles sometimes are called abs. Core exercises train the
muscles in your core to work in harmony. This leads to better balance and
steadiness, also called stability. Stability is important whether you're on the
playing field or doing regular activities. In fact, most sports and other physical
activities depend on stable core muscles.

ACTIVITY 2.4
Perform all the activity

Leg raise
Steps:
1. Lie on your back, legs straight and
together.
2. Keep your legs straight and lift them all
the way up to the ceiling until your butt
comes off the floor.
3. Slowly lower your legs back down till
they’re just above the floor. Hold for a
moment.
4. Raise your legs back up. Repeat.

 Start with 2 or 3 sets of 8 to 12 repetitions and increase this

number over time, until you’re able to complete 3 sets of 25 to 50
repetitions.
Glute Bridge
Steps:

1. Lie on your back with your

knees bent.
2. Tighten the muscles in your
stomach.
3. Raise your hips off the floor
until they line up with your
knees and shoulders.
4. Hold for three deep breaths
and return to the starting
position and repeat.

 Aim for three sets of 15-20 reps

Russian Twist Instructions

Steps:
1. Lie down with your legs
bent at the knees.
2. Elevate your upper
body so that it creates a
V shape with your
thighs.
3. Twist your torso to the
right, and then reverse
the motion, twisting it
to the left.
4. Repeat this movement
until the set is
complete.

 Do 2 to 3 sets of 8 to 16 repetitions
Crunch/ Sit up
Steps:

1. Lie down on your back. Plant your feet

on the floor, hip-width apart. Bend your
knees and place your arms across your
chest. Contract your abs and inhale.

2. Exhale and lift your upper body,

keeping your head and neck relaxed.

3. Inhale and return to the starting

position.

 2 sets, 25 repetitions

Mountain climber
STEPS:

1. Put both hands and knees on the floor.

2. Place your right foot near your right

hand and extend your left leg behind you.
3. In one smooth motion, switch your legs,
keeping your arms in the same position.
4. Switch your legs back and forth twice,
such that your right leg is again close to
your right hand.
2–3 sets of 10–20 repetitions on each leg.

 2-3 sets of 10-20

repetitions