| Core Training: The Best & Worst | | | | - Bicycle maneuver |
| | | | |
| "How To Do The Core Exercises For A Perfectly | | | | - Captain's chair |
| Sculpted, Lean and Sexy Body!" | | | | |
| | | | - Crunches on exercise ball |
| By Oswaldo Koch, Eng., MBA, Fitness Trainer | | | | |
| | | | The WORST three abdominal exercises were: - |
| Did you know that your core is where all | | | | Traditional crunch and sit-ups |
| movement in your body originates? The core | | | | |
| muscles of your body is your center of | | | | - Exercise tubing pull |
| gravity. Strong core muscles - abdominal, | | | | |
| back and pelvis - provide support to your | | | | - Abs machines |
| spine for everything from walking, lifting | | | | |
| and standing to sitting. Strong core muscles | | | | WHY MASTERMOVES WORKS |
| are the foundation for sustaining health and | | | | |
| fitness, however they are often neglected. | | | | The Mastermoves basic hip exercises combines |
| Most people have weak core muscle, which are | | | | the best abdominal exercises in a simple |
| the cause of many injuries, poor posture and | | | | routine that you can practice any time and |
| lower back pain and injury. | | | | anywhere. The Master Disk will help you |
| | | | rotate your lower body through a controlled |
| By helping you to function better and | | | | range of motion while keeping your upper body |
| improving your posture, an effective core | | | | stable. Additionally, the floor exercises |
| exercises program can help stave off painful | | | | will help you keep you back in perfect |
| and debilitating problems. The goal of core | | | | alignment while exercising your abdominal and |
| training is to work the area that supports | | | | shoulder muscles. |
| your trunk and spine. By creating a firm and | | | | |
| strong stomach, you will stabilize the spine | | | | It takes only 10 to 15 minutes, however the |
| so it acts like a solid foundation for | | | | result, like dancing your body for 3 hours, |
| sustaining a good body posture. Core exercise | | | | is better core strength, a higher calorie |
| will also tone your torso and abs and keep | | | | burn, improved full body functional strength, |
| your lower back healthy, by improving your | | | | better postures, beautiful abs, hips, thighs, |
| posture. Regardless your age or physical | | | | and buns. You can do most of the exercises at |
| activity, it's crucial to develop strong core | | | | home, office, hotel...virtually anywhere and |
| muscles because they comes into play, just | | | | anytime. |
| about every time you move. | | | | |
| | | | Reducing your waistline and toning your core |
| There are sound and valid anatomical reasons | | | | muscles is important for facilitating your |
| for doing core strengthening, which are easy | | | | balance and body movements. Your core is |
| to see, once you understand the relationship | | | | responsible for flexing your body forward and |
| between the stomach muscles and the spine. A | | | | sideways, rotating it side-to-side, and spine |
| strong, stable core can make any sport, like | | | | extension, as well as torso and pelvic |
| tennis, running, swimming, golf and skating, | | | | stabilization. Working your core with hip |
| easier. For example, if your spine acts as a | | | | rotation makes your body to work much harder |
| powerful base for your legs, you will be able | | | | than when weight training on gyms and |
| to put more power behind each movement of | | | | exercise machines. |
| body with less effort. If your core is | | | | |
| strong, your lower AB muscles will be drawn | | | | BENEFITS |
| in towards the spine and help you sit up | | | | |
| straight. In essence, core training is an | | | | Your body's core - the area around your trunk |
| intelligent training structure, because it | | | | and pelvis - is where your center of gravity |
| strengthens weak muscles and imbalances from | | | | is located. A strong core gives you: |
| the inside out. | | | | |
| | | | " Increased protection and "bracing" for your |
| IMPORTANT FACTS | | | | back |
| | | | |
| "Back injuries account for nearly 20% of all | | | | " Controlled movement |
| injuries and illnesses in the workplace in | | | | |
| North America." | | | | " A more stable center of gravity |
| | | | |
| - The National Institute for Occupational | | | | " A more stable platform for sports movements |
| Safety and Health | | | | |
| | | | " Better posture - our pelvis, lower back, |
| "Chronic back pain is said to account for | | | | hips and abdomen work in harmony. They |
| more than $2.5 billion lost to the British | | | | provide support to your spine for just about |
| economy each year" | | | | any activity. |
| | | | |
| - The British Medical Journal | | | | Strong core muscles provide the brace of |
| | | | support needed to help prevent such pain and |
| "Cardiovascular Disease (CVD) continues to be | | | | injury. If you want to stay fit for life, you |
| one of the leading causes of death and | | | | must develop core strength. A weak core can |
| morbidity among adult." | | | | make be your worst nightmare - without core |
| | | | strength, you are susceptible to poor |
| - Canadian Association of Cardiac | | | | posture, lower back pain and muscle injuries. |
| Rehabilitation | | | | The good news is that you can exercise your |
| | | | core any time and anywhere |
| "Excess weight and lack of basic abdominal | | | | |
| strength put extra stress on the lower back; | | | | Our Core Exercises program is designed to |
| back injuries are still the second leading | | | | stimulate your body's metabolism, |
| cause of work absenteeism." | | | | facilitating healthy weight loss. How? The |
| | | | main exercises are based on circular hip |
| - The National Institute for Occupational | | | | movements which alternated with shoulders and |
| Safety and Health | | | | back exercises keeps your body in constant |
| | | | motion. During these exercises, your heart |
| MUSCLE MECHANICS | | | | rate stays gently elevated, strengthening |
| | | | your muscles while burning the extra fat from |
| The primary back muscles are known as the | | | | exactly the right spots - around your tummy, |
| erector spinal and run from your hip to your | | | | bottom, and upper (inner and outer) legs. |
| neck on either side of your spine, branching | | | | |
| off to attach at your ribs and spine; these | | | | HOW TO DO THE CORE EXERCISES |
| extend the spine. The quads, hip flexors, hip | | | | |
| rotators, hamstrings and gluteus are primary | | | | To successfully train your core muscles, you |
| core stabilizers. Core training includes any | | | | need a wide variety of exercises that target |
| body movement that works the abdominal | | | | the muscles from many different angles. The |
| muscles often ignored by other exercise | | | | Master Disk and the Master Rod are portable |
| programs. These muscles, in particular, has a | | | | tools, made of hardwood, designed to |
| starring postural role and is crucial in the | | | | accomplish that. The exercises performed are |
| stabilization of the lumber spine because it | | | | low-intensive but force the core muscles to |
| hugs your innards like a snug, muscular | | | | work harder while maintaining proper balance |
| corset. The abdominal muscles and erector | | | | and body posture. |
| spinal contract synergistically to stabilize | | | | |
| your torso (the basis of core training). The | | | | The Core Muscle Training Kit Â(R) |
| abs, which flex and rotate your spine, | | | | includes a complete weight loss and body |
| comprise the rectus abdominis and the | | | | sculpting system that has 2 innovative |
| external and internal obliques. Recommended | | | | workouts: Body Conditioning and Body Toning. |
| by sport scientists, physiotherapists and | | | | You will start with slow and easy workouts, |
| osteopaths, core training is the most | | | | and build up to challenging, calorie burning, |
| important training that quickly gets you back | | | | muscle building workouts. Each workout should |
| to basics. | | | | be done twice a day and takes 10 to 15 |
| | | | minutes depending on how many set of each |
| THE BEST & THE WORST CORE EXERCISES | | | | exercise you do. |
| | | | |
| The best ab exercises are surprisingly easy | | | | " The Body Conditioning program -- contains |
| to do. A study at the Biomechanics Lab at San | | | | exercises that will build the foundation for |
| Diego State University looked at a variety of | | | | flexibility, coordination, speed, strength |
| common abdominal exercises in order to | | | | and endurance. Once this foundation is in |
| determine what really works. The study | | | | place, you can proceed to the more advanced |
| compared 13 abdominal exercises, ranging from | | | | Mastermoves exercises demonstrated in the |
| the traditional crunch to more complicated | | | | other video - self study program. |
| activities, using at-home and gym equipment. | | | | |
| | | | " The Body Toning program -- helps you |
| Each of the 13 exercises was ranked for | | | | increase your metabolic rate and burn fat so |
| muscle stimulation (measured with EMG) in the | | | | you can lose unnecessary weight and develop a |
| rectus abdominus (the long, flat muscle | | | | lean and beautiful body. |
| extending the length of the front of the | | | | |
| abdomen) and the internal and external | | | | Mastermoves will help you develop 6-pack abs, |
| obliques (the long, flat muscles extending | | | | a chiseled chest, outstanding shoulders, |
| along the sides of the abdomen at an angle). | | | | great arms, and sculpted muscles from head to |
| | | | toe. You can have a complete core workout, |
| The BEST three core exercises were: | | | | with exercises that involve a variety of hip |
| | | | motions--rotation, flexion and extension. |