HARDCORE TO THE CORE pt 2

Sit up straight we’re taught. And don’t put your elbows on the table. Growing up I had a hard time with that one. Proper posture and strength is required for our daily lives. Many people stand for long periods of time or sit at desks pouring over important data, spreadsheets, and analytics.


CORE DATA

Our cores are made up of some 30 different muscles. The four main groups:

  • INTERNAL OBLIQUES
  • EXTERNAL OBLIQUES
  • RECTUS ABDOMINUS
  • TRANSVERSE ABDOMINUS

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    The most recognized, focused on, and closely associated with being fit is the rectus abdominus. The “6 pack”, or for some genetically gifted individuals 8. It runs vertically from the pubis to the ribcage and acts as a flexor of the spine. The obliques work together to rotate the trunk. The deepest muscle, the transverse, runs horizontally and acts to compress and stabilize the lower back and pelvis.
    Like the skyscraper in part 1, a strong core is necessary for strength and integrity.

    CHALLENGE

      Recently I have started a series of new exercises to help with both. Using a stability ball this exercise not only works the core but the upper body as well.
      1. Begin in a plank & resting your feet on the ball, walk yourself out into the pushup position. (I hold for a count of 6)

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2. Slowly pull your knees to your chest into the “Jackknife” position. (Again, I hold for a count of 6)

CAM01494           3. While engaging your upper body and legs extend your glutes/hips up again bringing the ball closer in to you. “The Pike”.

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This is 1 rep.


OBJECTIVE

  • Increase core strength
  • Get my Pike on-point!
  • Increase stability by extending hold times for each position
  • Increase flexibility

For more info on the Stability ball go to:

http://ezinearticles.com/?The-History-of-the-Exercise-Ball&id=3653322

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