Tag Archives: core work

3 Challenging Core Stability Exercises on the #Bosu

2By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

In order to define our abdominal structure we have to challenge it. Emphasizing challenging core stability exercises on the #BOSU balance trainer is an excellent way to achieve such abdominal definition. Utilizing a #BOSU ball provides a versatile piece of fitness equipment that can be a great addition to any home gym. Developed in 1999 by David Weck, #BOSU stands for “Both Sides Up” or “Both Sides Utilized.”

With a flat platform on one side and a rubber dome on the other (resembling half an exercise ball), it can help you improve your balance and flexibility, sharpen your reflexes, and reshape your body.

As described in the featured article by the Health & Fitness Advisory:1 “The domed side is used for aerobic exercises and athletic drills, and when the BOSU ball is inverted, it becomes a tool for balance training that can be used by almost everybody.”

In the eighth video of our series of abdominal exercises on the #Bosu balance trainer, this video emphasizes the incorporation of supine stability exercises paired with an abdominal isotonic exercise .

Fitness Propelled’s 3 Core Stability BOSU Ball Abdominal Exercises

https://www.youtube.com/watch?v=JE_eIs7d260

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3 HIT BOSU Ball Abdominal Exercises

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

Bosu B

In order to define our abdominal structure we have to really work for it. Emphasizing dynamic core exercises on the #BOSU balance trainer is an excellent way to achieve such abdominal definition. Dynamic or “isotonic” exercise consists of continuous and sustained movements of the arms and legs which is beneficial to the cardiorespiratory system. When you couple a dynamic exercise with a stable or “isometric” exercise per say our push-up position, then your exercise routine’s difficulty dramatically increases. Isometric exercises are performed by the exertion of effort against a resistance that strengthens and tones the muscle without changing the length of the muscle fibers.

In the seventh video of our series of abdominal exercises on the #Bosu balance trainer, this video emphasizes the incorporation of a stable base exercise paired with its dynamic counterpart.

Fitness Propelled’s 3 HIT BOSU Ball Abdominal Exercises

https://www.youtube.com/watch?v=DqhXHolfMDo

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3 Exercises to Boost Your “Oblique”, Ab Centered Workout to New Heights

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

imagesDespite the cold, we are all still seeking a defined abdomen. Throughout our sculpting process we work the rectus abdominus, transverse abdominus as well as the often forgotten about obliques. In our newest video we showcase 3 “Oblique” centered exercises that will help you transform those love handles into a defined lower abdomen. Why focus on “Obliques”? Performing the correct oblique exercises, improves the form, function and definition of your core muscles.

Obliques (internal / external) serve as stabilizers, and are engaged in almost every compound lifting movement and almost every physical activity. This pair of muscle is located on each side of the rectus abdominis.

External obliques run diagonally downward and inward from the lower ribs to the pelvis, forming the letter V. You can locate them by putting your hands in your coat pocket.

  • External obliques originate at the fifth to twelfth ribs and insert into the iliac crest, the inguinal ligament, and the linea alba of the rectus abdominis.
  • The external oblique muscles allow flexion of the spine, rotation of the torso, sideways bending and compression of the abdomen.

Internal oblique muscles are a pair of deep muscles that are just below the external oblique muscles. The internal and external obliques are at right angles to each other.

  • Internal obliques attach from the lower three ribs to the linea alba and from the the inguinal ligament to the iliac crest and then to the the lower back (erector spinae).
  • The internal obliques are involved in flexing the spinal column, sideways bending, trunk rotation and compressing the abdomen.

Fitness Propelled’s: 3 Exercises to Boost Your “Oblique” Workout on the Bosu Balance Trainer

Video: https://www.youtube.com/watch?v=pwykHkwvwl0

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Sources:

  • Google Images

3 “Plank”, Abdominal Centered Exercises on the Bosu Balance Trainer

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

When incorporating the best of both worlds being a “plank” and a “bosu balance trainer”, it is important that we understand what a “plank” is. “The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time. The most common plank is the front plank which is held in a push-up position with the body’s weight borne on forearms, elbows, and toes.” – Wikipedia.

There are many variations of the plank, and some of those different variations are put into use in this video. The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:

  • Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominus
  • Secondary muscles: (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, (glutes), quadriceps (quads), and gastrocnemius

Muscles involved in the side plank include:

  • Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal obliques
  • Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings

Fitness Propelled’s 3: 3 Plank Variations on the Bosu Balance Trainer

Video: https://www.youtube.com/watch?v=dZpTNVOIU5U#t=12

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Sources:

– Wikipedia

3 Distinctly Effective Transverse Abdomen Exercises on The Bosu Balance Trainer

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

The Transverse Abdominis is a flat muscle with transverse fibers that form the innermost layer of the wall of the abdomen and ends in a broad aponeurosis. It acts to compress the abdominal viscera and assists in the explusion of the contents of various abdominal organs (as in urination, defecation, vomiting, and parturition).

Body Action: Abdomen compression

Insertion:

  • Linea Alba
  • Superior ramus of the pubis

Nerves:

  • Intercostal nerves T7-T12
  • Iliohypogastric nerves T12, L1
  • Illoinguinal nerve L1

Origin:

  • Lateral one-half of the inguinal ligament
  • Crest of the ilium
  • Lumbodorsal fascia
  • Inside surfaces of the lower six ribs

Fitness Propelled’s 3 Effective Transverse Abdomen Exercises on The Bosu Balance Trainer

Video: http://www.youtube.com/watch?v=GpzQ_ME8XdM

Routine:
– Right / Left cross reaches w/ legs planted: 15 repetitions
– Right / Left cross reaches w/ alternating knee tucks: 15 repetitions
– Right / Left cross section pulses: 15 repetitions

Repeat 3 sets.

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Sources:

  • Musculoskeletal Anatomy and Human Movement – Lawrence A. Golding

3 Helpful Core Exercises for Runners

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

All runners would agree that having strong legs is essential for their sport, but integrating core exercises into your overall routine is a must as you look towards becoming a more competitive runner. Full body, core and hip-focused exercises are a must if you want to stay injury-free and run to your best potential (Jon-Erik Kawamoto).

In a recent study from the Journal of Strength and Conditioning Research (Gottschall et al., 2013) examined the difference between isolation-type core exercises, like crunches, and compared them to integration-type core exercises that incorporated distal trunk muscle activation, like the pushup plank with alternating knees. The researchers found greater core muscle activation during the integration-type exercises and concluded “an integrated routine that incorporates the activation of distal trunk musculature would be optimal in terms of maximizing strength, improving endurance, enhancing stability, reducing injury, and maintaining mobility.”

 Let’s get started then and integrate some of these helpful core exercises listed below into our own routine.

Exercises:

1) Superman’s

How to: Start lying face down on a matt. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 3 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Repeat about 10 to 15 repetitions with multiple sets.  

2) Russian Twists

How to: Grab a medicine ball, dumbbell, or weight plate and sit on the floor face up. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right. That’s one rep. Repeat 10 – 15 repetitions, multiple sets.

3) Push-up plank with alternating knee tucks (to the abdomen)

How to: Go into the top of a pushup. Brace your abs and squeeze your butt to form a straight line from the top of your head to your ankles. Without moving your body, bring one knee into your chest. Do not round your back. Return the leg to the starting position and switch sides. Repeat 10 – 15 repetitions, multiple sets.

Sources:

Four Key Core Exercises For Runners – Linzay Logan http://running.competitor.com/2014/07/injury-prevention/four-key-core-exercises-for-runners_41874/4

The Crunchless Core Workout For Runners – Jon-Erik Kawamoto – http://running.competitor.com/2014/06/training/the-crunchless-core-workout-for-runners_78042/3

Google Images

 

 

 

 

“Ab”sessed???

Are you obsessed with the look, feel and rewarding feeling of confidence with rock hard ABS?, well you’re not alone. In reviewing a study published by the American Council on Exercise in the May edition of “IDEA Fitness Journal” – ABS! ABS! ABS!, the publication reviews the effectiveness of 16 popular AB exercises. “Tight, well-sculpted abs aren’t just for good looks; they are key to improving core strength, reducing lower back pain and enhancing sports performance” – (ACE – IDEA Fitness).

Obtaining those rock hard abs, can be done in a multitude of ways, however which path of ab exercises leads us to the most beneficial results? The study took a look at, ready for this?, the following 15 AB exercises: AB Circle Pro, Ab Roller, Ab Lounge, Perfect Sit-up, Ab Coaster, Ab Rocket, Ab Wheel , Ab Straps, Yoga boat pose, stability ball crunch, decline bench curl-up, captain’s chair crunch, bicycle crunch, side plank, and front plank. The results of the studies findings were quite humbling. “The research determined that none of the exercise devices or positions elicited greater muscle activation than the traditional crunch, in fact the Ab Wheel, Ab Circle Pro and side/front planks all had much lower activation in the upper rectus abdominis.   They fared the same results when it came to activating the lower rectus abdominis as well. However, when working those external obliques, there were six abdominal exercises that had significantly higher muscle activation.

Well, all this research and what does it all mean? Simply, roll out that yoga mat or find a comfortable spot on the ground and get to crunching….

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