Fitness Core Stability

Core training is not a fad yet it is often poorly understood and incorporated into training programs. Here are some quick tips to ensure you engage the core properly to minimize the chances of injury ...

... three core stability exercises often ignored by fitness professionals

Focusing on the arch of the lower back

Core training is not a fad yet it is often poorly understood and incorporated into training programs. Here are some quick tips to ensure you engage the core properly to minimize the chances of injury and reap the rewards of a strong and stable core.

The first thing to consider when establishing proper core position is posture. We want to have the head neutral, the chest up, shoulders down and back and hips level with a small curve in the lower back. From the side view if your belt line points down too much toward the front you may have excessive arch in the lumbar spine i.e. the lower back. Ideally we want the belt line to be parallel with the ground or slightly down.

So how do we determine the amount of arch in the lower back? We do this by placing the hands on the lower back, fingers towards the middle, and thumbs on the hips. As you arch back and look at the ceiling you should feel the muscles of the lower back relax. Conversely as you round forward and look towards the floor you should feel the muscles of the lower back contract. Now slowly stand up and arch back but stop at the point where you feel the muscles relax again. At this point ensure that the joints above and below the hips are neutral and you will be on track for ensuring core stability in your training.

Keep training for your peak!

Chris

okanaganpeakperformance.com

Chris Collins holds a Master of Science degree (M.Sc.) in physiology and is a certified strength and conditioning specialist (CSCS). Based out of Kelowna, BC he operates Okanagan Peak Performance which serves to minimize the potential for injury while enhancing performance. Chris is the most recent two-time recipient of the 'Top Trainer' in the central Okanagan, is a contributor to a number of fitness publications and a consultant to Olympic, professionals and collegiate athletes and teams. Contact him at chris@okanaganpeakperformance.com

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Source : http://www.fitness.com/articles/559/core_stability.php

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Commonly question about Fitness Core Stability

Question :

WII software, gentle exercises for core stability?

just got a WII and i want to get back into doing some gentle exercise to begin with as i have poor core stability, can anyone advise me what is the best software that wont give me a coronary ! there are so many fitness games im alittle overwhelmed. many thanks

Answer :
wii fit plus. It is all about balance/coordination, and can be as gentle as you want it to be.

It has a bunch of "yoga" exercises, which sound exactly what you want/need.

Source(s):

http://www.wiifit.com/training/yoga.html

Question :

Core Stability Exercises?

I was just wondering what exercises or fitness programs I could do to improve my core stability?

Thanks in advance xx

Answer :
Pilates.

Question :

Help with Fitness PPLLEEAASSEE!!!?

Can you please answer these below?? Ive been struggling a lot with this.
1. What style of resistance training is useful for athletes who participate in sports that require powerful,
propulsive movements?
A. Periodization
B. Plyometric
C. Cyclic
D. Hypertrophic
2. The most important aspect of resistance training is the
A. number of repetitions performed.
B. amount of weight lifted.
C. number of times the exercise is performed per week.
D. correct performance of the exercise.
3. Poor balance can be a sign of
A. the need for corrective lenses.
B. weak core muscles.
C. the selection of the wrong type of exercise.
D. poor concentration.
4. Correct form during strength training is important because it
A. makes you look good while you re working out.
B. improves the quality of exercise and decreases the risk of injury.
C. enhances the way you breathe and stretch.
D. helps you to do more repetitions.
5. As a general rule, it usually takes _______ hours for a muscle to fully recover and repair following
resistance exercise.
A. 12 to 24
B. 48 to 72
C. 36 to 48
D. 24 to 36
6. Which one of the following exercises is the basic abdominal exercise for core training?
A. Push/pull
B. Sit-up
C. Rotation
D. Ab crunch
7. High-intensity training involves performing resistance exercises
A. for a duration of at least 45 minutes.
B. until you start to feel minor muscle and joint pain.
C. without machines or equipment.
D. to the point of temporary muscle failure.
8. The 1-RM test is ideal for testing the maximum lifting capacity of
A. new exercisers.
B. individuals with high blood pressure.
C. young children and the elderly.
D. moderately fit individuals.
9. Which one of the following types of exercise focuses primarily on strengthening the core?
A. Aerobic exercise
B. Running programs
C. Weight training
D. Pilates
10. Children should be limited to no more than _______ repetitions of exercise and activities that encourage
motor development.
A. 6 to 10
B. 2 to 6
C. 8 to 12
D. 4 to 8
11. Periodization helps to prevent _______, which can lead to a decline in fitness.
A. plyometrics
B. overtraining
C. repetition maximum
D. hypertrophy
12. Core exercises stimulate the
A. biceps.
B. quadriceps.
C. abdominal muscles.
D. muscles in the neck.
13. Whenever an activity is performed that challenges balance and core stability, the lower back should be
braced in the spine _______ position.
A. flexion
B. arched
C. extension
D. neutral
14. The core includes muscles in the abdomen, back, pelvic floor, and
A. neck.
B. legs.
C. arms.
D. hips.
15. Resistance training is sometimes called _______ training.
A. aerobic
B. isometric
C. strength
D. calisthenic
16. Proper bracing of the spine puts the core in position to
A. ease breathing.
B. increase flexibility and range of motion.
C. improve control and coordination.
D. endure very heavy weight.
17. Why are lower-back exercises often neglected in a typical program?
A. Regular performance of lower-back exercises can lead to pain and muscle fatigue.
B. Many people find lower-back exercises extremely uncomfortable to perform.
C. Lower-back exercises typically don t produce visible results.
D. Most facilities lack the equipment necessary to exercise lower-back muscles.
18. A weak core can lead to which one of the following problems?
A. Flat feet
B. Lower-back pain
C. Arthritis
D. Headaches
19. Much of the difference in body mass between men and women is attributed to _______ levels.
A. lactic acid
B. testosterone
C. blood cholesterol
D. estrogen
End of exam
20. What are the three components of hatha yoga?
A. Balancing, breathing, and resting
B. Breathing, postures, and meditation
C. Concentration, stretching, and balancing
D. Breathing, weight training, and meditation
21. A strong core reduces the risk of
A. osteoporosis.
B. muscle fatigue.
C. injury and muscle pain.
D. cardiorespiratory disease.
22. To increase the difficulty of abdominal curl-ups, place your hands
A. on your knees.
B. behind your back.
C. above your head.
D. on your shoulders.
23. The most popular Western type of yoga is _______ yoga.
A. mantra
B. raja
C. karma
D. hatha
24. Pilates develops strength and flexibility without
A. adding bulk.
B. requiring concentration.
C. aligning the body.
D. improving posture.
25. _______ muscle contractions cause observable changes in muscle fiber length.
A. Static
B. Isotonic
C. Isometric
D. Stabilized

Answer :
bring this long *** list top a golds gym and ask the chick behind the counter.