May 28 2012

Total Core Circuit

Choosing Effective Core Exercises

In order to choose effective core fitness exercises, you must first learn the muscles supporting the core of the body.

The core muscles begin at the top of the abdominal trunk and run down to the lower torso.

These muscles include:

  • Gluteus Muscle Group – Muscles of the middle hip and buttocks area including gluteus medius, minimus, and maximus. Hamstring muscles are also included in the gluteus muscles.
  • Hip Muscle Group – Muscles of the upper hip and pelvis including the hip flexors and hip adductors.
  • Abdominal Muscle Group – Muscles of the front and side trunk including the external and internal obliques, traverse abdominis, and rectus abdominus.
  • Spinae Muscle Group – Muscle group supporting the spine including the erector spinae and multifidus.

 

Strength and power originate in the core of the body. When the trunk, torso and pelvis are strong and stable, power is transferred to all other muscles.

Powerful contractions, such as rapid muscle movements, require a strong core. The more stable the core, the more energy transferred to the muscles leading to quicker repetitions and more effective training and better results.

TOTAL CORE CIRCUIT 

Squats On Bosu Ball W’ Ugi Ball Reach x 20

Weighted Sit Ups x 30

1 Minute Plank

Weighted Glutes Lift x 20

Ugi Ball Side To Side Russian Twist x 30

Rest. Repeat 2 More X. 

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