Advanced Core Exercises

​Nick Wachter

Personal Trainer & Conditioning Coach

PhysiKcal Fitness; March 13th 2013



 

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TOP 4 EXERCISES FOR A STRONG CORE

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When fitness trainers talk about "core muscles" what we are really talking about are the joint stabilizers. As you can strengthen the stability of your ankle or knee by ensuring you have strong, flexible and balanced muscles, the same is true of the spine and hips. The muscles that stabilize the spine to Pelvis are the core muscles.

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They include the internal obliques, transverse abdominals, mulitifidis. The larger muscle that do mostly movement are the external obliques rectus obdominals and erectae spinae



They're important for power and strength. Without a stable platform your appendages (limbs) will not be able to generate as much force. not matter how string you are, when your on ice your feet slide and you can not use that strength.  



You should be competent at all the basic versions of these exercise on the floor before you attempt them using Fitballs/bosu's. 



1 Front Plank - stability ball with knee raise

Stood up upright, place forearms on a fitball and walk your feet back until you are in a plank position. (You can stop before you get to horizontal, to make it easier, but you should never allow yourself past)​ From the plank position slowly take one leg off the ground and bring your knee towards your chest. Return to start position and repeat with the opposite leg



MUSCLES WORKED - CORE MUSCLES, RECTUS ABDOMINALS, EXTERNAL OBLIQUES



2 Side Plank  - stability ball with arm raise

Again begin upright side on to a fitball. Place one forearm on the ball using the other hand for balance. (You should try this exercise first in a corner (3 points of contact, 2 walls and the floor) then against 1 wall (2 points of contact, the wall and floor) before trying it without support (1 point of contact, the floor). Monouver into the side plan position and slowly take off your your supporting hand so only your one forearm is on the ball. Slowly roll the ball towards your torso then towards your head.



MUSCLES WORKED - CORE MUSCLES, EXTERNAL OBLIQUES, RECTUS ADOMINALS



3 Single Leg Curl - Stability Ball ​

Lay on your back with the ball underneath one leg. Keeping your head, shoulders, hands and elbows on the ground raise your pelvis into your body is in a straight line. From here roll the ball back towards your bum in one smooth movement. ensure your hips stay the same distance from the ground throughout the entire movement. 

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To increase the difficulty simply lift your hands and elbows off the floor, creating more instability.



MUSCLES WORKED - CORE MUSCLES, (LOWER BACK) ERECTA SPINAE &HAMSTRINGS



4 Hyper Extension - stability Ball with Leg raise

Lay on a fitball on your stomach. your hand should be by the side of your head and your toes lightly resting on the floor (be as far forward over the ball as you can). In a controlled manner raise your torso up as high as you can while simultaneously raise one leg. Keep the leg straight ensuring maximal glute work.



MUSCLES WORKED - CORE MUSCLES, LOWER BACK (ERECTA SPINAE), GLUTES & HAMSTRINGS



 





 

 

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