Core 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
- Hips rotations

The WORST three abdominal exercises were:
- Traditional crunch and sit-ups
- Exercise tubing pull
- Abs machines

Why Master Moves 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 of Core Training

Your body's core — the area around your trunk and pelvis — is where your center of gravity is located. A strong core gives you:

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 Practice Core Training

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.

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 workouts DVDs: