Core
Training: The Best & Worst
"How
To Do The Core Exercises For A Perfectly Sculpted, Lean and
Sexy Body!"
By
Oswaldo Koch, Eng., MBA, Fitness Trainer
Did
you know that your core is where all movement in your body originates? The core
muscles of your body is your center of gravity. Strong core muscles — abdominal,
back and pelvis — provide support to your spine for everything from walking,
lifting and standing to sitting. Strong core muscles are the foundation for sustaining
health and fitness, however they are often neglected. Most people have weak core
muscle, which are the cause of many injuries, poor posture and lower back pain
and injury.
By
helping you to function better and improving your posture, an effective core exercises
program can help stave off painful and debilitating problems. The goal of core
training is to work the area that supports your trunk and spine. By creating a
firm and strong stomach, you will stabilize the spine so it acts like a solid
foundation for sustaining a good body posture. Core exercise will also tone your
torso and abs and keep your lower back healthy, by improving your posture. Regardless
your age or physical activity, it’s crucial to develop strong core muscles
because they comes into play, just about every time you move.
There
are sound and valid anatomical reasons for doing core strengthening, which are
easy to see, once you understand the relationship between the stomach muscles
and the spine. A strong, stable core can make any sport, like tennis, running,
swimming, golf and skating, easier. For example, if your spine acts as a powerful
base for your legs, you will be able to put more power behind each movement of
body with less effort. If your core is strong, your lower AB muscles will be drawn
in towards the spine and help you sit up straight. In essence, core training is
an intelligent training structure, because it strengthens weak muscles and imbalances
from the inside out.
IMPORTANT
FACTS
"Back
injuries account for nearly 20% of all injuries and illnesses in the workplace
in North America."
- The National Institute for Occupational Safety
and Health
"Chronic back pain is said to account for more than $2.5
billion lost to the British economy each year"
- The British Medical
Journal
"Cardiovascular Disease (CVD) continues to be one of the
leading causes of death and morbidity among adult."
- Canadian Association
of Cardiac Rehabilitation
"Excess weight and lack of basic abdominal
strength put extra stress on the lower back; back injuries are still the second
leading cause of work absenteeism."
- The National Institute for Occupational
Safety and Health
MUSCLE
MECHANICS
The primary back muscles are known as the erector spinal and run from your hip
to your neck on either side of your spine, branching off to attach at your ribs
and spine; these extend the spine. The quads, hip flexors, hip rotators, hamstrings
and gluteus are primary core stabilizers. Core training includes any body movement
that works the abdominal muscles often ignored by other exercise programs. These
muscles, in particular, has a starring postural role and is crucial in the stabilization
of the lumber spine because it hugs your innards like a snug, muscular corset.
The abdominal muscles and erector spinal contract synergistically to stabilize
your torso (the basis of core training). The abs, which flex and rotate your spine,
comprise the rectus abdominis and the external and internal obliques. Recommended
by sport scientists, physiotherapists and osteopaths, core training is the most
important training that quickly gets you back to basics.
THE
BEST & THE WORST CORE EXERCISES
The
best ab exercises are surprisingly easy to do. A study at the Biomechanics Lab
at San Diego State University looked at a variety of common abdominal exercises
in order to determine what really works. The study compared 13 abdominal exercises,
ranging from the traditional crunch to more complicated activities, using at-home
and gym equipment.
Each
of the 13 exercises was ranked for muscle stimulation (measured with EMG) in the
rectus abdominus (the long, flat muscle extending the length of the front of the
abdomen) and the internal and external obliques (the long, flat muscles extending
along the sides of the abdomen at an angle).
The
BEST three core exercises were:
- Bicycle maneuver
- Captain’s
chair
- Crunches on exercise ball
The
WORST three abdominal exercises were: -
Traditional crunch and sit-ups
- Exercise tubing pull
- Abs machines
WHY
MASTERMOVES WORKS
The
Mastermoves basic hip exercises combines the best abdominal exercises in a simple
routine that you can practice any time and anywhere. The Master Disk will help
you rotate your lower body through a controlled range of motion while keeping
your upper body stable. Additionally, the floor exercises will help you keep you
back in perfect alignment while exercising your abdominal and shoulder muscles.
It
takes only 10 to 15 minutes, however the result, like dancing your body for 3
hours, is better core strength, a higher calorie burn, improved full body functional
strength, better postures, beautiful abs, hips, thighs, and buns. You can do most
of the exercises at home, office, hotel...virtually
anywhere and anytime.
Reducing
your waistline and toning your core muscles is important for facilitating your
balance and body movements. Your core is responsible for flexing your body forward
and sideways, rotating it side-to-side, and spine extension, as well as torso
and pelvic stabilization. Working your core with hip rotation makes your body
to work much harder than when weight training on gyms and exercise machines.
BENEFITS
Your body's core — the area around your trunk and pelvis — is where
your center of gravity is located. A strong core gives you:
- Increased
protection and "bracing" for your back
- Controlled
movement
- A
more stable center of gravity
- A
more stable platform for sports movements
-
Better posture - our pelvis, lower back, hips and abdomen work in harmony. They
provide support to your spine for just about any activity.
Strong
core muscles provide the brace of support needed to help prevent such pain and
injury. If you want to stay fit for life, you must develop core strength. A weak
core can make be your worst nightmare - without core strength, you are susceptible
to poor posture, lower back pain and muscle injuries. The good news is that you
can exercise your core any time and anywhere
Our
Core Exercises program is designed to stimulate your body's metabolism, facilitating
healthy weight loss. How? The main exercises are based on circular hip movements
which alternated with shoulders and back exercises keeps your body in constant
motion. During these exercises, your heart rate stays gently elevated, strengthening
your muscles while burning the extra fat from exactly the right spots - around
your tummy, bottom, and upper (inner and outer) legs.
HOW
TO DO THE CORE EXERCISES
To successfully train your core muscles, you need a wide variety of exercises
that target the muscles from many different angles. The Master Disk and the Master
Rod are portable tools, made of hardwood, designed to accomplish that. The exercises
performed are low-intensive but force the core muscles to work harder while maintaining
proper balance and body posture.
The Core
Muscle Training Kit
®
includes
a complete weight loss and body sculpting system that has 2 innovative workouts:
Body Conditioning and Body Toning. You will start with slow and easy workouts,
and build up to challenging, calorie burning, muscle building workouts. Each workout
should be done twice a day and takes 10 to 15 minutes depending on how many set
of each exercise you do.
- The
Body Conditioning program -- contains exercises that will build the foundation
for flexibility, coordination, speed, strength and endurance. Once this foundation
is in place, you can proceed to the more advanced Mastermoves exercises demonstrated
in the other video - self study program.
- The
Body Toning program -- helps you increase your metabolic rate and burn fat
so you can lose unnecessary weight and develop a lean and beautiful body.
view slideshow
Each
workout is a complete full body workout that will sculpt your body from head to
toe. Since killer abs are the hallmark of a fit hard body, each workout focus
on core muscle development. The Mastermoves Core Training comes with a 98 pages
training manual that provides a comprehensive overview of the Mastermoves principles,
training techniques and healthy cooking recipes. Additionally the manual contains
all the forms you need to track your workouts, weight loss, and improvements in
your measurements. This is one of the most complete, innovative, and effective
fitness system on the market today, which include the following bonus material:
- The
Mastermoves Fitness Congress -- This comprehensive 2 hours DVD is your opportunity
to learn from some of the best trainers in Yoga, Martial Arts, Mastermoves and
more!
- Salsa
Dance Workouts -- This entertaining 30 minutes DVD offers you a unique training
for learning how to dance Salsa with the goal of getting you on the dance floor
with the most sensual and elegant dancing style.
About
the Creator
