Muscles

1. CORE
MUSCLES

2. WHAT IS CORE MUSCLE?
•There are many common misconceptions about
the “core” even among fitness professionals. Most
people probably think that the core is simply the
abdominals, aka “6-pack.” However, the core is
much more than that.
• The core is the center of our body and it functions to
stabilize the trunk while the arms and legs move
during functional movements.

3. WHAT MAKES UP YOUR CORE
MUSCLES?
Muscles that stabilize the hips.
The system of muscles that
make up the torso (on the
front, the sides, and the back
of the body).
Muscles that stabilize the
shoulders.

4. WHY IS THE CORE SO IMPORTANT?
TWO MAIN FUNCTIONS
 To spare the spine from excessive load
 To transfer force from the lower body to the
upper body and vice versa.
Having a strong, stable core helps us to prevent
injuries and allows us to perform at our best

5. WHY IS THE CORE SO IMPORTANT?
 Injuries to the spine tend to come from a
combination of bending forward, side to side or
rotating excessively. Back injuries are not usually
linked to one specific incident (lifting something
heavy), but rather to a history or excessive load
with bad mechanics.
 In order to protect the back, ideally we want to
create 360 degrees of stiffness around the spine as
we move, run, jump, throw, lift objects and transfer
force throughout our body.
 We do this when all of the muscles in our hips, torso
and shoulders work together.

6. WHAT IS CORE STABILITY?
“The system the body uses to give spinal support
maintain muscular balance while at the same time
providing a firm base support from which other muscles
can work to enable the body to undertake its daily tasks.
it is through this system of joint integrity and support
that the body is able to maintain its posture – the
position from which all movement begins and ends”
- Chek P. 2000

7. HOW DO WE BUILD CORE STABILITY?
 There has been a strong movement away from
traditional core exercises – sit-ups, crunches, side
bends, etc.
 New research on the effectiveness and safety of
these exercises shows that they may actually do
more harm than good.
 Instead of creating large ranges of motion through
the trunk like these traditional exercises do, most
health professionals have shifted to more
functional exercises to enhance the stability of the
hips, torso and shoulders.

8. HOW DO WE BUILD CORE STABILITY?
 Having a stable core is important for preventing injuries
and also for enhancing performance in sports and other
activities. Don’t worry about training specific muscles -
they are ALL important for spinal stability.
 The muscles of the core are built for endurance, not for
maximum strength, so it’s best to increase reps as
strength improves.
 Finally, working with a fitness professional to help
ensure safety and proper technique is recommended to
help develop a core stability program that will deliver
positive results.

9. CORE
STABILITY
EXERCISES

10. RUSSIAN TWIST
HOW TO DO A RUSSIAN TWIST
Sit on your sit bones as you lift your feet
from the floor, keeping your knees bent.
Elongate and straighten your spine at a
45-degree angle from the floor, creating
a V shape with your torso and thighs.
Reach your arms straight out in front,
interlacing your fingers or clasping your
hands together.
Use your abdominals to twist to the
right, then back to center, and then to
the left.
Perform it for 10 reps (5 left and 5 right)
for 2 sets

13. HIPS DROP
HOW TO DO HIPS DROP
 Get down on your forearms and feet (plank
position).
 Make your body into a straight line so that it
is parallel to the ground.
 Rotate at the waist and touch your right hip
to the ground.
 Rotate back up and then to the left and touch
your left hip to the ground.
 Alternate back and forth for the desired
number of repetitions.
 Perform it for 30 seconds or more for 2 sets.

15. ALTERNATE HEEL TOUCHES
HOW TO DO ALTERNATE HEEL TOUCHES
Lie on your back, keep your knees bent,
arms at the sides, and keep your back
and feet flat on the mat.
Crunch forward and to the left, touching
your left heel with your left hand and
hold.
Return slowly to the starting position and
repeat the movement on the right side.
Perform it for 10 reps (5 left and 5 right)
for 2 sets

18. STAR SIDE ARM PLANK
HOW TO DO STAR SIDE ARM PLANK
Lie on your right side, legs extended and stacked from hip
to feet. The elbow of your right arm is directly under your
shoulder.
Ensure your head is directly in line with your spine. Your left
arm can be aligned along the left side of your body.
Engage your abdominal muscles, drawing your navel
toward your spine.
Lift your hips and knees from the mat while exhaling. Your
torso is straight in line with no sagging or bending. Hold the
position.
After several breaths, inhale and return to the starting
position. Change sides and repeat.
Perform it for 30 SECONDS OR MORE (left and right) for 2
sets

21. PLANK UP-DOWNS
HOW TO DO PLANK UP- DOWNS
Begin in a full plank on your hands. Lower
your right elbow to the mat and then your
left, coming into an elbow plank.
Put your right hand on the mat, and
straighten your right elbow. Do the same
on the left to return to a full plank.
Perform it for 10 reps (5 left and 5 right)
for 2 sets

23. Activity 2 : CORE STABILITY EXERCISE
PART 1
Instructions:
 Perform and follow the instructions of the core stability exercises mentioned.
 Perform each exercise in two sets ( 2 rounds) with 10 seconds rest after
each set.
 Shoot 5 videos of each core stability exercise and submit these videos in
your google classroom.
 DEADLINE: next meeting.
 Please refer for the criteria below.
CRITERIA
Proper Execution 10 points
Balance and Coordination 10 points
Stamina/endurance 5 points
Enthusiasm 5 points