HARD CORE CURRICULUM

Some people think of the core as a nice six-pack, or strong, toned abs, but the truth is that the abdominal muscles are a very small part of the core. The abs have very limited and specific action, and what experts refer to as the "core" actually consists of many different muscles that stabilize the spine and pelvis, and run the entire length of the torso. When these muscles contract, they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. When this happens, we are able to generate powerful movements of the extremities. The core muscles also make it possible to stand upright with good posture and move with agility on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back. Core conditioning exercise programs need to target all these muscle groups to be effective. Core strength is key, Grasshopper!

Exercises

Set 1: 4 rounds

Flutter Kicks

45 seconds

Floor Wipers

45 seconds

Set 2: 1 round

Rest

30 seconds

Set 3: 3 rounds

Contralateral Limb Raises

1 minute

Left Laying Clams

1 minute

Right Laying Clams

1 minute

Set 4: 1 round

Transition

30 seconds

Set 5: 1 round

Upward Facing Dog

55 seconds

Celebrate

5 seconds

Related Workouts

Core Muscle Workout

1 min 55 secs, Beginner

Core for Beginners

8 mins 28 secs, Beginner

Abs & Core

16 mins 30 secs, Moderate

Basic Core

6 mins 36 secs, Beginner

Core Ab Workout

8 mins 30 secs,

Core

9 minutes, Beginner