CORE REGION EXERCISES
The Greyhound: double arm over head with leg slides, x 8-10
Description: Greyhound allows you to develop a sense of your core muscles with low effort and develops an elastic support through the abdominal muscles. You are aiming to elongate your body yet connect through the core with a freely moving hip and shoulder. Allows you to support a neutral spine and pelvic position and reduce feelings of stiffness throughout the body. It taps into the automatic stabilising response through the abdominals. Press your heels away from your finger tips to feel a deep stretching and narrowing around your core. Maintain this narrowness and smoothly bring your arms and legs back into the start position . Feel the abdominals sinking in and the spine relaxing and lengthening on the floor. Pressing the heel away is important for connecting through to the lower transverse abdominal muscle.
Ab prep:
10 on each side, single hip floats;
10 x double hip floats;
10 on each side leg extensions
10 x obliques (feet down)
10 x obliques + single leg extension
Description: By increasing the load on the core, with various leg lengths, the load acts like levers on the core and challenges these muscles. Obliques bring in the rotation of abdominal strength, whether it be to create rotation in the body or to resist rotation.
Elbow plank:
10 single leg lifts on each side
10 hip abduction movements on each side.
Description: By incorporating both anterior and posterior chains ( sides ) of the body to strengthen the core. This also incorporates scapular stability, hip strength and pelvic control.
Double leg stretch: 2 x 10
Description: Abdominal strength training in the tuck position then stretching out with two long lever levers to load the abdominal muscles. Also incorporates shoulders extension and flexibility.
NOTE: Images and videos to follow. Please check our social media pages for demonstrations of these exercises.