 Center of gravity  Solid foundation for movement  Consists of many muscles that stabilize the spine, pelvis, and shoulders

Core Stabilization System Movement System

 Transverse Abdominis  Internal Obliques  Lumbar Multifidus  Tranversospinalis  Pelvic Floor Muscles  Diaphram

 Rectus Abdominis  External Obliques  Latissimus Dorsi  Erector Spinae  Iliopsoas  Hamstrings  Hip Adductors  Hip Abductors

 The stability system and movement system must be trained appropriately STABILITY MOVEMENT

 Weak core muscles result in a loss of the lumbar curve and poor posture.  Balanced core muscles help maintain posture and reduce strain on the spine.

 allows the transfer movements of the arms and legs  corrects postural imbalances that can lead to injuries

 Must train the muscles of the stability system before training the muscles of the movement system  Makes structural, biomechanical and logical sense  Must be stable to move efficiently

 develops “functional fitness” › essential to both daily living and regular activities

IMBALANCE COMPENSATION SYNERGISTIC DOMINANCE INEFFICIENT MOVEMENTS

INEFFICIENT MOVEMENT Lack of Stabilization Unwanted Motion in Vertebrea Low Back Pain Injuries

 85% of adults have lower back pain

Major Problem:  Performing abdominal exercises without proper stabilization will increase pressure on the disks in the spine.

Forearm PlankSide Plank Diagonal Pointer

Hip Extension Basic Crunch “Dead Bug” “V-Sit”

Medicine Ball  OBLIQUE THROW  OBLIQUE TWISTS  RUSSIAN TWISTS  (WITH OR WITHOUT SWISS BALL)  ROTATION CHEST PRESS  PULLOVER WITH SITUP  GIANT CIRCLES  WOODCHOP THROW

Incline Dumbell Press Ball Crunch Back Extension Shoulder Press

Pilates › Focuses On:  Alignment  Breathing  Centering  Concentration  Control  Precision  Flexibility

A core training program must be: PROGRESSIVE - easy  hard - simple  complex - stable  unstable SYSTEMATIC - Stabilization system first - Movement system second CHALLENGING - Stability balls - BOSU balls - Swiss balls