week 4.3 Core: level 3 expert

CORE PROGRAM

LEVEL 3

EXPERT

Well-developed core muscles ( = posture muscles / abdominal and back muscles) facilitate daily functioning. They also allow for movement and flexibility. A lack of power in the core muscles results in poor posture, which will work against you as you go through your daily activities. Hence the necessity to occasionally activate the abdominal and back muscles. If you don’t do this and lead a sedentary life, you’ll be putting the structures in your back (vertebrae and intervertebral discs) under a substantial amount of pressure. In order to maintain strength in the core perform these exercises at least 2 to 3 times a week for 15 minutes.

A core stability work-out consists of 2 parts:

- Part 1: mobility exercises. Start with loosening the muscles.

- Part 2: strengthening exercises / the typical core stability exercises.

PART 1: MOBILITY

Shoulder roll. Roll the shoulder forwards 5 times and then backwards 5 times.
Back roll. Slowly and steadily roll your back, vertebra by vertebra. Repeat 5 times. Start with your neck, then the shoulders, followed by the middle and then the lower back. Hold this rounded position for a while and then repeat in the opposite direction.
Side stretch: alternate 10 side stretches by leaning sideways and touching the outer knees. Do so slowly and steadily.

PART 2: CORE-STABILITY

Superman exercise (basis)

• Knees – hand support: hands under the shoulders, knees under the hips. Diagonally extend r-arm and l-leg 15x in line with the upper body. Tap your l-knee against your r-elbow in the middle of your torso. Don’t lean into the floor as you perform the exercise. Then change sides.

• Repetition: 4 x 15 repetitions, each side 2x, 20 seconds in between the 2 series.

• Extra: Hold on to 1 or 2 kg of extra weight

Forward plank (1 leg)

• Basis: Keep both feet on the floor for 20 seconds.

• Execution: 3 x 20 seconds, 10 seconds rest in between each execution.

• Variation: Lift one leg during 10 seconds, and then the other. Keep your body in a straight line, don’t hang in your lower back. Feet, pelvis and shoulders in one straight line.

Side plank

• Sideward position, elbows under the shoulders, lift pelvis with both legs extended (spread next to each other). Make sure your body is in one straight line from the shoulders, pelvis and knee. Keep your pelvis lifted. Reach upwards with your upper arm, that way you won’t rotate your shoulders inward as much and you’ll be able to keep your body in a straight line.

• Execution: 2 x 20 seconds on one side, then change sides. 20 seconds rest in between the exercise.

• Variation: Hold for 10 seconds and then touch the mat under your torso with your upper hand and lift your arm again. Repeat 10 times. Keep your stable position.

Mountain climbers (push-up)

• From a push-up position bring one knee to the opposite elbow. Alternate both sides. Keep your body lifted throughout the exercise.

• Execution: 3 x 20 repetitions. 20 seconds rest in between each execution.

Mountain climbers (plank)

• Plank position: support yourself on your elbows, then alternately bring your knees forward next your body. Keep your body in a straight line.

• Exercise: 3 x 15 repetition. 30 seconds rest in between each execution.