EBook Exercise Techniques For The Core The Health Doctor 2009
Contents 1) Ab Crunch Machine...3 2) Crunches Beginner...4 3) Crunches Intermediate...5 4) Crunches Advanced...6 5) Oblique Crunches...7 6) Crunch Twist...8 7) Cable Crunches Elbows To Floor...9 8) Lying Hip Flexion...10 9) Bench Hip Flexion...11 10) Roman Chair Hip Flexion...12 11) Cable Crunches Elbows to Knees...13 12) Ab Cradle Machine...14 13) Rotary Torso Machine...15 14) Waist Twists...16 15) Dumbbell Side Bends 1...17 16) Dumbbell Side Bends 2...18 17) Low Pulley Side Bends...19 18) High Pulley Side Bends...20 19) Lying Side Bends (Swiss Ball)...21 20) Back Extension Machine...22 21) Dorsal Raises 1...23 22) Dorsal Raises 2...24 23) Hyperextensions...25 24) Good Mornings...26 2
Ab Crunch Machine An isolation exercise for the upper abdominals The Mid-To-Upper Abdominal Muscles (Rectus Abdominis) Transversus Abdominis, Obliques (Internal & External), Psoas Minor Forearm Flexors, Brachioradialis, Biceps (Brachialis), Anterior Deltoids, Erectus Spinae 1) Select a weight that allows you to perform your target workload in a safe and controlled manner. 2) Adjust the seat, so that your hips are in line with the pivot point. 3) Place your chest comfortably against the support pad, your feet onto the foot pegs and take hold of the handles. 4) Inhale, and then exhale as you bend your trunk forwards, fully contracting the mid-toupper abdominals. 5) As you return to the starting position - do not allow the weight stack to clang together. 3
Crunches (Beginner) An isolation exercise for the upper abdominals The Mid-To-Upper Abdominal Muscles (Rectus Abdominis) Transversus Abdominis, Obliques (Internal & External), Psoas Major, Iliac None 1) Lie down and position yourself so that your lower back is in contact with the ground. Keep your knees bent, with your feet flat. 2) Place your hands in the position of your preference (e.g. across the chest on your thighs, side of your head etc). 3) Keep your eyes fixed on the ceiling at a 45-degree angle, and lift your shoulder blades off the ground - this places immediate tension on the mid-to-upper abdominals. 4) Inhale, and then exhale as you bend your trunk forwards, fully contracting the mid-toupper abdominals. Just go to where you feel the contraction. Your lower back should not lift off the ground. 5) As you return to the starting position - do not allow your shoulder blades to make contact with the ground. 4
Crunches (Intermediate) An isolation exercise for the upper abdominals The Mid-To-Upper Abdominal Muscles (Rectus Abdominis) Transversus Abdominis, Obliques (Internal & External), Psoas Major, Iliac Psoas Major, lliacus, Gracillis, Sartorius 1) Lie down and position yourself so that your lower back is in contact with the ground. Keep your knees bent, with your feet flat. 2) Lie down and position yourself so that your lower back is in contact with the ground. Bend your knees to an angle of 90. 3) Place your hands in the position of your preference (e.g. across the chest, side of your head etc). 4) Keep your eyes fixed on the ceiling at a 45 angle, and lift your shoulder blades off the ground - this places immediate tension on the mid-to-upper abdominals. 5) Inhale, and then exhale as you bend your trunk forwards, fully contracting the mid-toupper abdominals. Just go to where you feel the contraction. Your lower back should not lift off the ground. 6) As you return to the starting position - do not allow your shoulder blades to make contact with the ground. 5
Crunches (Advanced) An isolation exercise for the upper abdominals The Mid-To-Upper Abdominal Muscles (Rectus Abdominis) Transversus Abdominis, Obliques (Internal & External), Psoas Major, Iliac Psoas Major, lliacus, Gracillis, Sartorius 1) Lie down and position yourself so that your lower back is in contact with the ground. Keep your legs almost straight, pointing up to the ceiling. 2) Place your hands in the position of your preference (e.g. across the chest, side of your head etc). 3) Keep your eyes fixed on your training shoes, and lift your shoulder blades off the ground - this places immediate tension on the mid-to-upper abdominals. 4) Inhale, and then exhale as you bend your trunk forwards, fully contracting the mid-toupper abdominals. Just go to where you feel the contraction. Your lower back should not lift off the ground. 5) As you return to the starting position - do not allow your shoulder blades to make contact with the ground. 6
Oblique Crunches A compound exercise for the upper abdominal and side trunk muscles. The Mid-To-Upper Abdominal Muscles (Rectus Abdominis), And Side Trunk Muscles (Internal And External Obliques) Transversus Abdominis, Psoas Major, lliacus Erectus Spinae 1) Lie down and angle your body on its side - in a position that will allow you the space to comfortably 'crunch' over the obliques (not directly over the abs). 2) Place your hands in the position of your preference (e.g. side of your head). 3) Keep your eyes fixed on your training shoes, and lift your shoulder blades off the ground - this places immediate tension onto both the abdominals and obliques. 4) Inhale, and then exhale as you bend your trunk, fully contracting the abdominals and obliques. Just go to where you feel the contraction. Your hips should not lift off the ground on this exercise. 5) As you return to the starting position - do not allow your waist to make contact with the ground. 6) Only undertake this exercise if your lower back is sound and injury-free. 7
Crunch Twist A compound exercise for the upper abdominal and side trunk muscles. The Mid-To-Upper Abdominal Muscles (Rectus Abdominis), And Side Trunk Muscles (Internal And External Obliques) Transversus Abdominis, Psoas Major, lliacus Erectus Spinae 1) Lie down and position yourself so that your lower back is in contact with the ground. Bend your knees to a right angle. 2) Place your hands at the sides of your head. 3) Keep your eyes fixed on your knees lift your shoulder blades off the ground - this places immediate tension on the mid-to-upper abdominals. 4) Inhale, and then exhale as you bend your trunk forwards, taking your elbow towards your opposing knee - fully contracting the abdominals and obliques. Just go to where you feel the contraction. Your lower back should not lift off the ground. 5) Always perform this exercise by focusing on one side at a time. Do not alternate reps each side, as this can lead to momentum and loss of form. 6) As you return to the starting position - do not allow your shoulder blades to make contact with the ground. 8
Cable Crunches Elbows To Floor An isolation exercise for the upper abdominals The Mid-To-Upper Abdominal Muscles (Rectus Abdominis) Transversus Abdominis, Obliques (Internal & External), Psoas Minor Psoas Major, lliacus, Gracillis, Sartorius 1) Attach a stirrup handle, rope, v-bar or straight bar onto a high cable pulley system. The weight on the stack acts as a counter-balance on this exercise, so make sure that you select a weight that is somewhere between half and two-thirds of your bodyweight. 2) If using a stirrup handle, take a reverse-grip (palms facing you). Take the strain onto your arms, and walk the cable back away from the weight stack. Kneel down where the cable is at an angle of approximately 45. 3) Keeping your knees where they are, lean forwards and allow the counter-balance to compensate for your body weight. When in the correct starting position, your back should be parallel to the ground - with your legs bent at a right-angle. The handle should also remain tight against your forehead. 4) Inhale, and then exhale as you crunch your elbows down towards the ground, allowing your forearms to finish in a position where they are flat on the ground. Do not take your elbows all the way in towards your knees. 5) As you return to the starting position - do not allow your back to come up any higher than parallel to the ground. 9
Lying Hip Flexion (Beginner) An isolation exercise for the lower abdominals The Mid-To-Lower Abdominal Muscles (Rectus Abdominis) Transversus Abdominis, Sartorius, Gracillis, Hip Flexors (Psoas Major And lliacus) Biceps Femoris 1) Lie down and position yourself so that your lower back is in contact with the ground. 2) Place your hands on the ground, so that they are resting against your buttocks. 3) Bend your legs to a right angle, with your feet in contact with the ground. Now pull your toes up towards your shins (Dorsi Flexion). 4) Inhale, and then exhale as you draw your knees up towards your chest -lifting the buttocks off your hands at the top of the movement, fully contracting the mid-to-lower abdominals. 5) As you return to the starting position - do not allow your feet to make contact with the ground. 10
Bench Hip Flexion (Intermediate) An isolation exercise for the lower abdominals The Mid-To-Lower Abdominal Muscles (Rectus Abdominis) Transversus Abdominis, Sartorius, Gracillis, Hip Flexors (Psoas Major And lliacus) Biceps Femoris 1) Lie on a flat bench, and place your hands firmly against the sides. 2) Bend your legs to a right angle. Now pull your toes up towards your shins (Dorsi Flexion). 3) Inhale, and then exhale as you draw your knees up towards your chest - lifting the buttocks off the bench at the top of the movement, fully contracting the mid-to-lower abdominals. 4) As you return to the starting position - do not allow your feet to make contact with the ground. 11
Roman Chair Hip Flexion (Advanced) An isolation exercise for the lower abdominals The Mid-To-Lower Abdominal Muscles (Rectus Abdominis) Transversus Abdominis, Sartorius, Gracillis, Hip Flexors (Psoas Major And lliacus) Biceps Femoris 1) Place your back flat against the support pad, and take hold of the handles. 2) Now support your body weight by taking the strain onto your arms. 3) As your legs hang down, keep a slight bend in the knees. Now pull your toes up towards your shins (Dorsi Flexion). 4) Inhale, and then exhale as you draw your knees up towards your chest - coming up to a right-angle, fully contracting the mid-to-lower abdominals. 5) As you return to the starting position - do not allow your knees to lock out - or allow your feet to make contact with the ground. 12
Cable Crunches Elbows To Knees An isolation exercise for the lower abdominals The Mid-To-Lower Abdominal Muscles (Rectus Abdominis) Transversus Abdominis, Obliques (Internal & External), Psoas Minor Psoas Major, lliacus, Gracillis, Sartorius 1) Attach a stirrup handle, rope, v-bar or straight bar onto a high cable pulley system. Select a weight that that is approximately half of your bodyweight. 2) If using a stirrup handle, take a reverse-grip (palms facing you). 3) Take the strain onto your arms, and walk the cable back away from the weight stack. Kneel down where the cable is at an angle of approximately 45. 4) Allow your knees to shuffle forwards slightly towards the weight stack, and sit back onto your calves. Now lean forward to a position where your back is parallel to the ground. The handle should also remain tight against your forehead. Don't allow your buttocks to rest completely on your calves. 5) Inhale, and then exhale as you crunch your elbows back and down to a position where the elbows come all the way in towards your knees. For greater effect, allow the elbows to come down by the sides of your knees. 6) As you return to the starting position - do not allow your back to come up any higher than parallel to the ground. 13
Ab Cradle Machine An compound exercise for the entire abdominal wall The Abdominal Muscles (Rectus Abdominis) Transversus Abdominis, Obliques (Internal & External), Psoas Major, Psoas Minor, llliacus, Gracillus & Sartorius Forearm Flexors, Brachioradialis, Biceps (Brachialis), Anterior Deltoids, Erectus Spinae 1) Select a weight that allows you to perform your target workload in a safe and controlled manner. 2) Adjust the seat, so that your hips are in line with the pivot point. 3) Make sure that the support pads are comfortably resting on your lower shin. 4) Pull your toes up (Dorsi Flexion), and take hold of the handles. 5) Inhale, and then exhale as you bend your trunk forwards, whilst simultaneously drawing your knees up towards your chest - fully contracting the entire abdominal wall. 6) As you return to the starting position - do not allow the weight stack to clang together. 14
Rotary Torso Machine An isolation exercise for the side trunk muscles The Side Trunk Muscles (Internal And External Obliques) Quadratus Lumborum Forearm Flexors, Erectus Spinae, Rectus Abdominis, Transversus Abdominis 1) Select a weight that allows you to perform your target workload in a safe and controlled manner. 2) Adjust the seat on the machine, so that your chest is comfortably against the support pad. Now place your feet onto the foot pegs. 3) Adjust the Offset-Cam setting at the top of the machine - taking it to the side of your preference. Make sure that the setting is secure before proceeding. 4) Cross your hands over each other, and grip the machine's handles. Now bring the handles into the central line of your body. At this point, your head should be looking straight in front of you. 5) Inhale, and then exhale as you twist to the side, fully contracting the obliques. Remember to keep looking forward. 6) As you return to the starting position - do not allow the machine handles to move past the central line of your body or the weight stack to clang together. 15
Waist Twists An isolation exercise for the side trunk muscles The Side Trunk Muscles (Internal And External Obliques) Quadratus Lumborum Erectus Spinae, Rectus Abdominis, Transversus Abdominis 1) Sit on the edge of a bench, positioning yourself in front of a mirror. 2) Place your hands onto your opposing front shoulders, and make sure that your upper arms are parallel to the ground. 3) At this point, your head should be looking straight in front of you. 4) Inhale, and then exhale as you twist to the side, fully contracting the obliques. Your leading elbow should finish in line with the centre of your body. Remember to keep looking forward. 5) Complete a full set of reps on one side of the body at a time- never spin around alternately from side to side - this places unnecessary stress or the lower back. 16
Dumbbell (DB) Side Bends (1) An isolation exercise for the side trunk muscles The Side Trunk Muscles (Internal And External Obliques) Quadratus Lumborum Forearm Flexors, Brachioradialis, Biceps (Brachialis), Lateral Deltoids, Erectus Spinae, Rectus Abdominis 1) Select a weight that allows you to perform your target workload in a safe and controlled manner. Position yourself in front of a mirror. 2) Stand with your heels hip-width apart (toes slightly turned out). Take hold of the DB, and allow it to hang down at the side of your body. Allow your free hand to rest against your thigh. 3) Drag & Lock your elbow, and exhale as you bend your trunk to the side opposite to the DB, allowing the DB to move upwards on the 'effort' phase of the movement. 4) Inhale whilst returning to the starting position. Remember to keep looking forward, whilst maintaining good posture. 5) Complete a full set of reps on one side of the body at a time - never use two dumbbells at the same time - this just allows each side to counter-balance your bodyweight, meaning that there is no 'true' effort being placed on the Obliques. 17
Dumbbell (DB) Side Bends (2) An isolation exercise for the side trunk muscles The Side Trunk Muscles (Internal And External Obliques) Quadratus Lumborum Forearm Flexors, Brachioradialis, Biceps (Brachialis), Lateral Deltoids, Erectus Spinae, Rectus Abdominis 1) Select a weight that allows you to perform your target workload in a safe and controlled manner. Position yourself in front of a mirror. 2) Stand with your feet hip-width apart, (toes slightly turned out). Take hold of a DB, and allow it to hang down at the side of your body. Allow your free hand to rest against your thigh. 3) Drag & Lock your elbow, and exhale as you bend your trunk to the same side as the DB, allowing the DB to move downwards on the 'effort' phase of the movement. 4) Inhale whilst returning to the starting position. Remember to keep looking forward, whilst maintaining good posture. 5) Complete a full set of reps on one side of the body at a time - never use two DB's at the same time - this just allows each side to counter-balance your bodyweight, meaning that there is no 'true' effort bring placed on the obliques. 6) Only undertake this exercise if your lower back is sound and injury-free. 18
Low Pulley Side Bends An isolation exercise for the side trunk muscles The Side Trunk Muscles (Internal And External Obliques) Quadratus Lumborum Forearm Flexors, Brachioradialis, Biceps (Brachialis), Lateral Deltoids, Erectus Spinae, Rectus Abdominis 1) Select a weight that allows you to perform your target workload in a safe and controlled manner. Attach a stirrup handle onto a low cable pulley system. 2) Stand with your heels hip-width apart, (toes slightly turned out). Take hold of the stirrup handle, and allow it to hang down at the side of your body. Allow your free hand to rest against your thigh. 3) Drag & Lock your elbow, and exhale as you bend your trunk to the side opposite to the stirrup handle, allowing the stirrup handle to move upward on the 'effort' phase of the movement. 4) Inhale whilst returning to the starting position. Remember to keep looking forward, whilst maintaining good posture. 5) Only undertake this exercise if your lower back is sound and injury-free. 19
High Pulley Side Bends An isolation exercise for the side trunk muscles The Side Trunk Muscles (Internal And External Obliques) Quadratus Lumborum Forearm Flexors, Brachioradialis, Biceps (Brachialis), Lateral Deltoids, Erectus Spinae, Rectus Abdominis 1) Select a weight that allows you to perform your target workload in a safe and controlled manner. Attach a stirrup handle onto a high cable pulley system. 2) Stand with your heels hip-width apart (toes slightly turned out). Take hold of the stirrup handle, and position it against your front shoulder area, taking the strain onto your Bicep muscles. 3) Exhale as you bend your trunk to the same side as the stirrup handle, allowing the stirrup handle to move downwards on the 'effort' phase of the movement. 4) Inhale whilst returning to the starting position. Maintain good posture throughout the entire movement. 5) Only undertake this exercise if your lower back is sound and injury-free. 20
Lying Side Bends (Swiss Ball) An isolation exercise for the side trunk muscles The Side Trunk Muscles (Internal And External Obliques) Quadratus Lumborum Lateral Deltoids, Erectus Spinae, Rectus Abdominis 1) Lie down sideways onto the Swiss Ball, and position yourself so that your legs are straight - with your feet secured against a wall / partner. 2) Make sure that your shoulders, hips, knees and ankles are all in line. 3) Place your hands by the sides of your head, making sure that your elbows are in line with the side of your body. 4) Exhale as you aim to lift your upper body up off the Swiss Ball, bending your trunk to the side. Aim to bring your elbow into your waist. 5) Inhale whilst returning to the starting position. Maintain good posture throughout the entire movement - do not allow your body to rest against the Swiss Ball for too long inbetween repetitions. 6) Only undertake this exercise if your lower back is sound and injury-free. 21
Back Extension Machine An isolation exercise for the lower back muscles The Lower Back Muscles (Erectus Spinae) The Back Extensor Muscles (Longissimus Dorsi, Spinalis Dorsi, Ilio-Costalis Lumborum) None 1) Select a weight that allows you to perform your target workload in a safe and controlled manner. Adjust the Range Limiter (if applicable) on the machine to meet your own ROM (Range Of Movement) requirements. 2) Adjust the seat height first, so that your hips are line with the pivot point. Ensure that the support pad is resting comfortably across your upper back / shoulder blade area. 3) Place your feet onto the footplate, and secure them under the designated pegs or straps. Fasten the safety belt across your upper thighs for additional support - before you begin. Lean back slightly, taking the strain onto your lower back muscles. 4) Inhale, and then exhale as you lean back and press against the support pads. Only go back to where you feel the contraction in the lower back muscles. As you inhale and return to the starting position, ensure that the weight stack does not clang together. 22
Dorsal Raises (1) An isolation exercise for the lower back muscles The Lower Back Muscles (Erectus Spinae) The Back Extensor Muscles (Longissimus Dorsi, Spinalis Dorsi, Ilio-Costalis Lumborum) Forearm Extensors, Brachioradialis, Biceps (Brachialis), Lateral Deltoids 1) Lie down on your front, so that your torso is comfortably resting on the floor. Keep your legs in a straight position, and ensure that your toes are relaxed (don't have your toes pointing into the floor). 2) Your hands should be positioned on the floor underneath your chin. Interlock your fingers, and keep your forearms secured against the floor. 3) Inhale, and then exhale as you press your hands into the floor, simultaneously squeezing your lower back muscles. Only go up to where you feel the contraction in the lower back muscles. 4) As soon as you start to feel your upper abdominal muscles coming off the floor - slowly lower yourself back down to the starting position. 23
Dorsal Raises (2) An isolation exercise for the lower back muscles The Lower Back Muscles (Erectus Spinae) The Back Extensor Muscles (Longissimus Dorsi, Spinalis Dorsi, Ilio-Costalis Lumborum) Brachioradialis, Biceps (Brachialis), Lateral Deltoids, Rectus Abdominis, Transversus Abdominis 1) Lie down on your front, so that your torso is comfortably resting on the floor. Keep your legs in a straight position, and ensure that your toes are relaxed (don't have your toes pointing into the floor). 2) Your hands should be positioned on the floor underneath your chin. Interlock your fingers, and keep your forearms secured against the floor. 3) Inhale, and then exhale as you lift your hands off the floor, simultaneously squeezing your lower back muscles. Only go up to where you feel the contraction in the lower back muscles. 4) As soon as you feel the contraction in your lower back muscles, slowly lower yourself back down to the starting position. 24
Hyperextensions An compound exercise for the lower back muscles The Lower Back Muscles (Erectus Spinae) The Back Extensor Muscles (Longissimus Dorsi, Spinalis Dorsi, Ilio-Costalis Lumborum), Gluteus Maximus, Semimembranosus, Semitendinosis Rectus Abdominis, Transversus Abdominis 1) Lie down on the Hyperextension bench, and adjust the support pad so that your torso is comfortably resting on the pad. 2) Your hips must be positioned over the edge of the support pad. 3) Now secure your lower legs against the support pads provided at the other end of the apparatus. 4) Place your hands across your chest and prepare to begin. Look down towards the floor throughout the entire movement. 5) Inhale, as you lower your upper body down towards the floor, and then exhale as you lift your body back up to a position that is no higher than parallel to the floor, simultaneously squeezing your lower back muscles. 6) Going higher than parallel to the floor places additional stress onto the Lumbar Vertebrae (lower spine) which may cause injury. 25
Good Mornings An compound exercise for the lower back muscles The Lower Back Muscles (Erectus Spinae) The Back Extensor Muscles (Longissimus Dorsi, Spinalis Dorsi, Ilio-Costalis Lumborum), Gluteus Maximus, Semimembranosus, Semitendinosis Forearm Flexors, Brachioradialis, Biceps (Brachialis). Lateral Deltoids, Rectus Abdominis, Transversus Abdominis 1) Select a weight that allows you to perform your target workload in a safe and controlled manner. Take a grip on the bar in line with your outer shoulders. Now take a minimum of one hand space past this width. 2) Stand with your heels hip-width apart (toes slightly turned out). Keeping your back flat, pick up the bar and rest it comfortably on your upper back / rear shoulder area. If you feel any tightness in the shoulders take another hand space wider on the bar. 3) It is critical that you maintain a slight bend in the knees throughout the entire movement. This will reduce the stress on the lower back. 4) Inhale, as you lower your upper body down towards a position that is parallel to the floor, and then exhale as you lift your body back up to an upright position, simultaneously squeezing your lower back muscles. 26