Core Training: The Best & Worst "How To Do The Core Exercises For A Perfectly Sculpted, Lean and Sexy Body!" By Oswaldo Koch, Eng., MBA, Fitness Trainer A good posture is the foundation for success in any area of your life - mentally, physically, spiritually. Did you know that your core is where all movement in your body originates? The core muscles of your body is your center of gravity. Strong core muscles - abdominal, back and pelvis - provide support to your spine for everything from walking, lifting and standing to sitting. Strong core muscles are the foundation for sustaining health and fitness, however they are often neglected. Most people have weak core muscle, which are the cause of many injuries, poor posture and lower back pain and injury. By helping you to function better and improving your posture, an effective core exercises program can help stave off painful and debilitating problems. The goal of core training is to work the area that supports your trunk and spine. By creating a firm and strong stomach, you will stabilize the spine so it acts like a solid foundation for sustaining a good body posture. Core exercise will also tone your torso and abs and keep your lower back healthy, by improving your posture. Regardless your age or physical activity, it's crucial to develop strong core muscles because they comes into play, just about every time you move. There are sound and valid anatomical reasons for doing core strengthening, which are easy to see, once you understand the relationship between the stomach muscles and the spine. A strong, stable core can make any sport, like tennis, running, swimming, golf and skating, easier. For example, if your spine acts as a powerful base for your legs, you will be able to put more power behind each movement of body with less effort. If your core is strong, your lower AB muscles will be drawn in towards the spine and help you sit up straight. In essence, core training is an intelligent training structure, because it strengthens weak muscles and imbalances from the inside out. IMPORTANT FACTS "Back injuries account for nearly 20% of all injuries and illnesses in the workplace in North America." - The National Institute for Occupational Safety and Health "Chronic back pain is said to account for more than $2.5 billion lost to the British economy each year" - The British Medical Journal "Cardiovascular Disease (CVD) continues to be one of the leading causes of death and morbidity among adult." - Canadian Association of Cardiac Rehabilitation "Excess weight and lack of basic abdominal strength put extra stress on the lower back; back injuries are still the second leading cause of work absenteeism." - The National Institute for Occupational Safety and Health MUSCLE MECHANICS The primary back muscles are known as the erector spinal and run from your hip to your neck on either side of your spine, branching off to attach at your ribs and spine; these extend the spine. The quads, hip flexors, hip rotators, hamstrings and gluteus are primary core stabilizers. Core training includes any body movement that works the abdominal muscles often ignored by other exercise programs. These muscles, in particular, has a starring postural role and is crucial in the stabilization of the lumber spine because it hugs your innards like a snug, muscular corset. The abdominal muscles and erector spinal contract synergistically to stabilize your torso (the basis of core training). The abs, which flex and rotate your spine, comprise the rectus abdominis and the external and internal obliques. Recommended by sport scientists, physiotherapists and osteopaths, core training is the most important training that quickly gets you back to basics. THE BEST & THE WORST CORE EXERCISES The best ab exercises are surprisingly easy to do. A study at the Biomechanics Lab at San Diego State University looked at a variety of common abdominal exercises in order to determine what really works. The study compared 13 abdominal exercises, ranging from the traditional crunch to more complicated activities, using at-home and gym equipment. Each of the 13 exercises was ranked for muscle stimulation (measured with EMG) in the rectus abdominus (the long, flat muscle extending the length of the front of the abdomen) and the internal and external obliques (the long, flat muscles extending along the sides of the abdomen at an angle). The BEST three core exercises were: - Bicycle maneuver - Captain's chair - Crunches on exercise ball The WORST three abdominal exercises were: - Traditional crunch and sit-ups - Exercise tubing pull - Abs machines WHY MASTERMOVES WORKS The Mastermoves basic hip exercises combines the best abdominal exercises in a simple routine that you can practice any time and anywhere. The Master Disk will help you rotate your lower body through a controlled range of motion while keeping your upper body stable. Additionally, the floor exercises will help you keep you back in perfect alignment while exercising your abdominal and shoulder muscles. It takes only 10 to 15 minutes, however the result, like dancing your body for 3 hours, is better core strength, a higher calorie burn, improved full body functional strength, better postures, beautiful abs, hips, thighs, and buns. You can do most of the exercises at home, office, hotel...virtually anywhere and anytime. Reducing your waistline and toning your core muscles is important for facilitating your balance and body movements. Your core is responsible for flexing your body forward and sideways, rotating it side-to-side, and spine extension, as well as torso and pelvic stabilization. Working your core with hip rotation makes your body to work much harder than when weight training on gyms and exercise machines. BENEFITS Your body's core - the area around your trunk and pelvis - is where your center of gravity is located. A strong core gives you: "Increased protection and "bracing" for your back "Controlled movement "A more stable center of gravity "A more stable platform for sports movements "Better posture - our pelvis, lower back, hips and abdomen work in harmony. They provide support to your spine for just about any activity. Strong core muscles provide the brace of support needed to help prevent such pain and injury. If you want to stay fit for life, you must develop core strength. A weak core can make be your worst nightmare - without core strength, you are susceptible to poor posture, lower back pain and muscle injuries. The good news is that you can exercise your core any time and anywhere Our Core Exercises program is designed to stimulate your body's metabolism, facilitating healthy weight loss. How? The main exercises are based on circular hip movements which alternated with shoulders and back exercises keeps your body in constant motion. During these exercises, your heart rate stays gently elevated, strengthening your muscles while burning the extra fat from exactly the right spots - around your tummy, bottom, and upper (inner and outer) legs. HOW TO DO THE CORE EXERCISES To successfully train your core muscles, you need a wide variety of exercises that target the muscles from many different angles. The Master Disk and the Master Rod are portable tools, made of hardwood, designed to accomplish that. The exercises performed are low-intensive but force the core muscles to work harder while maintaining proper balance and body posture. The Core Muscle Training Kit includes a complete weight loss and body sculpting system that has 2 innovative workouts: Body Conditioning and Body Toning. You will start with slow and easy workouts, and build up to challenging, calorie burning, muscle building workouts. Each workout should be done twice a day and takes 10 to 15 minutes depending on how many set of each exercise you do. "The Body Conditioning program -- contains exercises that will build the foundation for flexibility, coordination, speed, strength and endurance. Once this foundation is in place, you can proceed to the more advanced Mastermoves exercises demonstrated in the other video - self study program. "The Body Toning program -- helps you increase your metabolic rate and burn fat so you can lose unnecessary weight and develop a lean and beautiful body. Mastermoves will help you develop 6-pack abs, a chiseled chest, outstanding shoulders, great arms, and sculpted muscles from head to toe. You can have a complete core workout, with exercises that involve a variety of hip motions--rotation, flexion and extension. For more information, visit www.mastermoves.com.
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