Category: Core Training
Core Training
The latest research on training the abdominal and back (core) muscles centers around core stability, instead of core strength. When building a proper core training program, begin first with stability; then once stability is gained, focus on building strength. Your challenge today is to develop a strong and stable core by doing core training exercises [...]
Read moreDynamic Warm up and Hip Flexor Stretch
Stretching your hip flexors is an extremely important part of a complete workout and injury prevention routine that is often forgotten. Start with a basic hip flexor stretch. If you are looking for something a little more dynamic than the basic hip flexor stretch then this is the exercise for you. It stretches your hip [...]
Read moreBuilding Midback Strength
Strengthening the muscles surrounding the scapula (shoulder blade) is extremely important because it corrects your posture and provides a stable base from which the shoulder moves. These muscles also help connect the arms to the legs providing you with total body strength and control. This is especially important with board sports such as wakeboarding, waterskiing [...]
Read morePush ups on a Ball
Once you get the basics down and are cranking through push ups like there is nothing to them, it’s time to make them harder! Tips on Form: Do not go below 90 degrees of elbow bend. Going too low puts a strain on the shoulder joint. Push all the way back up. Keep your stomach [...]
Read morePush ups
Many people do push ups on a regular basis, but do they do them correctly? I’ve listed some simple tips below check your form. Do not go below 90 degrees of elbow bend. Going too low puts a strain on the shoulder joint. Push all the way back up. Keep your stomach tight and your [...]
Read moreTall Plank with Heel Tap
Core strength is an essential part of any exercise program. Combining core exercises with movements that target other areas of the body is an extremely efficient way to get the most of your time. Plus it increases the intensity of work being done by your body. Exercise Tips: Start in push-up position Extend left arm [...]
Read moreTall Plank with Knee Tucks
Combination exercises are the most efficient way to build strength and get in shape. The tall plank with knee tucks involves the shoulders, core and legs, targeting multiple areas of the body at once. This exercise helps effectively strengthen the core and help prevent injury to the back. Exercise Tips: Start in a push up [...]
Read moreSide Plank with Arm Wrap
This exercise targets shoulder strength as well as core strength, adding an effective exercise to your workout routine. Strengthening the core also helps protect the back from injury. Exercise Tips: Start in side plank with arm extended directly under shoulder and legs out straight Wrap top arm underneath body rotating hips down Open back up [...]
Read moreSide Plank with a Leg Lift
Once you have succeeded in mastering the basic side plank, it is time to make things a little more challenging. The body needs constant change to build strength as effectively as possible. It adapts if the same workout program is done repetitively. This is why after a period of time spent doing the same workout [...]
Read moreSide Plank
I see clients every day that complain about feeling weak around their core. They do hundreds of sit ups, but their stomach still pooches and they feel weak. This happens because crunches only target one muscle (rectus abdominis) out of the 4 major core muscles. Continuously building the rectus abdominis by doing repetitive crunches makes [...]
Read moreAlternating Back Extensions
People suffering from back pain often think they need to strengthen their back, but in reality they need to strengthen the entire core. As a good review, make sure you are doing these essential core exercises to help strengthen and protect your back: Plank Hold Opposite Arm and Leg Lift Side Hold Now, on a [...]
Read morePlank Hold
Previously this week, we talked about building core stability through an exercise that targeted the multifidi. Now I want to address building core strength. The plank hold is one of the single best exercises for safely and effectively strengthening the abdominal muscles while protecting the back. General Tips: Initiate the plank position by drawing up [...]
Read moreOpposite Arm/Leg Lift
The latest research on training the abdominal and back (core) muscles centers around core stability, instead of core strength. When building a proper core training program, begin first with stability; then once stability is gained, focus on building strength. Core stability training begins with the intrinsic stability muscles of the spine. (Not the large abdominal [...]
Read moreShoulder Row
This exercise not only benefits the moderate exerciser who wants to work on posture but also helps develop shoulder strength and core control in the high level athlete. It also helps prevent rotator cuff pain by targeting the muscles in the upper back that help support the shoulder. Start by standing tall and pretending there [...]
Read moreSide Hold
Lie on your side with your elbow directly under your shoulder. Think about coming up tall on your shoulder and drawing your scapula down and back. (This keeps your shoulder away from your ear!) Make sure your body is in a straight line, no bending at the waist. Think about squeezing your side abdominal muscles [...]
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