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