CORE
Are the pillars of the body.
Global movers create, large, gross movements.
Location of the Body Name of Muscles Function
Anterior {Front}
1. Abdomen Rectus abdominus Compresses the abdomen
2. Sides of the trunk External oblique Flexion and rotation
Posterior {Back}
1. Back Latissimus dorsi
2. Spine Erector spinae Extends and laterally flexes the spine
3. Pelvis Quadratus lomborum
4. Buttocks Gluteus maximus
Diaphragm Respiration
Functions. Our core is crucial for daily functional motions such as:
1. Supports biological processes.
2. Breathing. It includes respiration.
3. Posture.
4. Assigns as a center of gravity to the kinetic chain.
5. Provide stability to all body movements. Balance.
6. Spine and pelvis movement. It preserves thoracic and pelvic stability.
Benefits of Good Core Strength Health Risks
1. Maintaining spinal health and posture. Good posture is crucial for well-being. Reducing back pain and injuries during prolonged sitting or manual labor.
2. Supporting the spine. Ensures spine alignment. Preventing back pain.
3. Facilitates efficient and safe daily activities like lifting, bending, twisting, and reaching. Reducing injury.
Making tasks easier.
4. Enhances balance. Prevents falls.
5. Athletes engaged in high-impact activities or repetitive movements. Enhances athletic Reduces strains, sprains, and overuse injuries.
performance by improving power generation, force transfer, and optimal form during
workouts, leading to increased speed, agility, and power in sports.
Methods of Exercise
Regression Progression
To reduce exercise demand. Increases the intensity or difficulty of an exercise through minor changes.
When to utilize to adjust fitness levels and prevent injury
Regress when Progress when
➢ You can’t maintain proper form throughout the exercise. ➢ You can perform the exercise with good form and control.
➢ You experience pain {not just discomfort} during a movement. ➢ You’re no longer feeling challenged by the correct variation.
➢ You feel fatigued or overwhelmed, leading to compromised technique. ➢ You want to increase intensity to push your limits.
CORE STABILITY EXERCISES
1. Dead Bug Series
• Improve anti-rotation and anti-extension.
• Strengthens the core while keeping the spine aligned. This is a safe alternative to crunches and sit-ups if you have osteoporosis of the spine.
• Activate core muscles while the extremities are in motion.
Regression Progression Contralateral
Dead bug with a foot slide Dead bug with overhead reach Dead bug with arm and leg extension
Dead bug press
2. Bird Dog Series
• It is also called as quadruped exercise.
• Improve auto-rotation and anti-extension.
• It is a bodyweight exercise that targets your back muscles and core muscles.
Regression Progression
Bird Dog with Single leg extension Bird dog crunch
Bird Dog with Arm extension Bird dog push-up
Bird Dog with Arm and leg extension
3. Plank Series
• Improve anti-rotation capacity.
• Effective workout for abdomen, back, and shoulders.
Regression Progression
Front Plank Front Plank Single Arm-up
Side Plank Side Plank Leg or Arm-up
Kneeling Front Plank
Kneeling Side Plank
4. Scapulothoracic exercises
• Focus on shoulder stability and scapulae position.
• Improve shoulder stability.
Regression Progression
Bent-over YTW Prone YTW
“Y” “T” “Y”
“T”
“W”
“W”
5. Lumbo-Pelvic Complex
• Comprising the Lumbar spine, Pelvis, and Hip Musculoskeletal structures.
• Crucial for optimal force transfer and injury prevention due to its stability.
• Is a region of the body that has a massive influence on the structures above and below it.
• Improve the muscle of the glutes.
Regression Progression
Glute Hip Bridge Glute Bridge Single Leg Extension
6. Squats
• When done properly, may increase burning of calories, assist prevent injuries, and enhance balance and posture.
• Strengthens the glutes, hamstrings, and quadriceps.
Regression Progression
Prisoner’s Squat Split Squat
Side Squat
7. Single Leg Balance Series
• Involves standing on one leg while maintaining your balance in an upright position.
• It challenges and engages the body’s proprioceptive system, which is responsible for sensing the position and movement of your body parts in relation to the environment.
• Develop balance and strength on the hip and leg muscles.
Regression Progression
Single-leg Balance Single Leg Balance and Reach
Assisted Single-leg Squat Single Leg Squat
Single Leg Cross Body Punches
Chair Leg Raises