1. THE CORE PERSONAL TRAINERS Ryan Popek

2. What is the core?  Not just abs!  Core muscles consist of:  Rectus Abdominous  Obliques  Lateral portions of erector spinae  Latissimus Dorsi  Quadratus Lumborum  Etc…

3. Why is it important?  Posture  Knee problems  Back pain

4. Posture  Kyphosis  Rounded upper back  Head aches  Shoulder problems  Lordosis  Anterior curve of lower back  Lower back pain

5. Knee  Strong core absorbs shock from walking/running  Disrupts kinetic chain  Causes knee problems over time

6. Back pain  Core helps posture  Keeps spine erect  Back pain does not mean strengthen back  Need core endurance exercises

7. Rectus Abdominous  Most commonly trained muscle  “A six-pack”  Commonly overactive; causing Kyphosis

8. Training Rectus Abdominous  Sit ups NOT recommended  Train for muscle endurance  Do a proper crunch  No bend in neck  Lift shoulder blades to fit tennis ball underneath  Pain in lower back?  Place hands underneath back for bracing

9. Abdominal Bracing  Not sucking in stomach  Instead “brace for a punch”  Try straightening out lower spine  Rotate hip back

10. Abdominal Hollowing  Sucking in of the stomach  Causes more problems upper back arch  Promote abdominal bracing  Better for lower back

11. Obliques  Lateral exercises  Rotation  Strengthen for pelvic tilt

12. Erector Spinae  Helps keep spine stable  Back extension exercises  Careful not to hyperextend

13. Shoulders: Core?  Shoulder stability essential for core  Rotator cuff  Rhomboids  Exercises  Internal/external rotation  Retraction protraction  Abduction/adduction

14. Latissimus Dorsi  Lower back muscle  Helps posture  Shoulder health should be first concern  Exercises:  Lat pull down  Pull ups  Wide row

15. Deep core muscles  Transversus Abdominous  Internal Obliques  Lumbar Multifidus  Helps:  Balance  Breathing  Posture

16. How to train deep  Planks  Balance training

17. Equipment for core  TRX suspension trainer TRX  Bosu  Balance discs

18. What is the TRX? SSuspension training UUses body weight as resistance FFitness anywhere DDesigned to activate core YYou control resistance AAngle EExternal weight

19. Bosu  Balance trainer  Keeps body unstable  Deep core activation  Incorporate other exercises  Found in many gyms  Can use at home

20. Balance disc (Versa Disc)  Good for ankle mobility  More isolation  Deep core activation  Almost any exercise can be incorporated  Similar results to bosu