Torso Training and Core Stability. Torso and Core Training ~ Gary Fillery Personal Training

Transcription

1 Torso Training and Core Stability

2 Mobile personal training. Let the trainer come to you! No gym fees, 100% you, and what you want. I understand that in today s busy lifestyle, time can be an issue and finding an hour or so to train may be difficult. Your time is precious and I appreciate this, which is why I offer a variety of personal training packages to suit your needs. Whether it s that beach body look you want or if you want to work towards general health benefits, I`ll tailor your training just for you, making it fun and enjoyable at the same time. If you are looking to change your lifestyle, feel good about each day, nourish and care for your body and start to appreciate and take care of yourself you've come to right place! If you are here to simply count calories, track your weight and look for the quick fix sorry this is not for you. So have a look though my website and if you have any questions, get in touch using the contact form below. I look forward to hearing from you soon Best wishes, Gary Torso and Core training with Gary Fillery PT 2

3 Contents Introduction 1. Core Stability Lateral Plank Side Plank Leg Lift Isometric Bicycle 2. Torso Training Crunch Reverse Curl Oblique Crunch Lying Lateral Flexion Back Extension 3 Title of the book

4 Introduction The most common area of the body that I am asked about is the abdominal muscles and what exercises are best to use to get that elusive six pack. The number one factor to getting this is not so much doing hundreds of crunches day after day but more about looking at what you are eating and getting rid of that belly fat so you can obtain that hard earned six pack. The abdominal muscles are made up from: Rectus Abdominis External Oblique's Internal Oblique's Transverses Abdominis Erector Spinae Core stability is not just about getting the flat stomach you always wanted. You also need to look at the stabilizing muscles and look at muscle imbalance, so in this e-book you will also be working the following muscles: Quadratus Lumborum Multifidus Psoas Major Iliacus This guide shows you what sort of exercise to do to improve your core. 4

5 Core Stability The Plank Increases postural endurance and stability of the pelvis, spine and shoulder Keep the shoulder blades in natural position - do not round the shoulders Keep your ears, shoulders, hips and ankles in line Keep breathing! 5

6 Core Stability Lateral Plank Increases postural endurance and stability of the pelvis, spine and shoulder Lie on your side Place forearm on floor, with bent elbow stacked below shoulder Lift hip off of the floor until spine is straight 6

7 Core Stability Isometric (superman) Increases postural endurance and stability of the pelvis, spine and shoulder. Lie face down with head resting on your hands Lift the leg up1-4 off of the floor Slowly lower it and raise the other side. 7

8 Core Stability Leg Lowering Increases postural endurance and stability of the pelvis, spine and shoulder Lie down on your back, with one leg bent and the other straight on the floor Slowly raise straight leg up and then lower down to the floor Repeat 8

9 Spinal Mobility Crunch Level 1 Strengthens core-rectus abdominis, internal oblique's and external oblique's Lie down on your back, hips flexed, heels close to buttocks. Place your hands on your thighs Lift your upper body of the floor and slide your hands towards your knees Exhale while lifting and curl to 30-35%. Return to original position and repeat 9

10 Spinal Mobility Crunch Level 2 Strengthens core-rectus abdominis, internal oblique's and external oblique's Lie down on your back, hips flexed, heels close to buttocks Place your arms across your chest Lift your upper body off of the floor Exhale while lifting and curl up about 30-35%. 10

11 Spinal Mobility Crunch Level 3 Strengthens core-rectus abdominis, internal oblique's and external oblique's Lie down on your back, hips flexed, heels close to buttocks Place your hands on behind your ears Lift your upper body of the floor Exhale while lifting and curl up about 30-35% 11

12 Spinal Mobility Reverse Abdominal Curl Strengthens core-rectus abdominis, internal oblique's and external oblique's Lie on your back with legs bent as shown below Place your hands on the floor by your sides Bring knees towards chest, pulling naval to spine Flex the hip approximately 90% Return and repeat 12

13 Spinal Mobility Oblique Crunch Level 1 Strengthens core-rectus abdominis, internal oblique's and external oblique's Lie down on your back, hips flexed, heels close to buttocks Place your hand on your thighs Lift the upper body of the floor and slide your hand to your inner knee, twisting your torso as you so 13

14 Spinal Mobility Oblique Crunch Level 2 Strengthens core-rectus abdominis, internal oblique's and external oblique's Lie down on your back, hips flexed, heels close to buttocks Place your hands behind your ears Rotate your hips to the side, coming up on your elbow as you lift yourself off of the floor 14

15 Spinal Mobility Lying Lateral Flexion Strengthens core-rectus abdominis, internal oblique's and external oblique's Lie on your side with your arm bent supporting your head, keeping your feet together and in line Slowly tilt your hips upwards toward your ribcage, lifting your feet off of the floor Then return to the start position and repeat 15

16 Spinal Mobility Back Extension Level 1 Strengthens coreerector spinae, quadratus lumborum, multidus, semispinalis and interspinalis Lie face down on the floor resting your hands on your buttocks From this position slowly lift your upper body off of the floor, while keeping your hips and feet on the floor Return to start and repeat 16

17 Spinal mobility Back Extension Level 2 Strengthens coreerector spinae, quadratus lumborum, multidus, semispinalis and interspinalis. Lie face down on the floor with your fingers on your temples From this position slowly lift up your upper body, while keeping your hips and feet in contact with the floor Return to start and repeat 17

18 I hope that you enjoy these exercises! If you require anymore information please get in contact