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The “ core” is comprised of several groups of muscles including the transversus abdominus, multifidus, diaphragm and pelvic floor muscles. these muscles work together to produce maximum stability in the abdominal and lumbar ( lower) back region, as well as coordinate the movement of the arms, legs, and spine. com/ workouts/ core- training- workout- exercises- strength. contracting the belly into the spine. link to workout: muscleandstrength. this workout includes 5 exercises that will help strengthen you from obliques to erectors. dead bugs alt lowering one leg at a time, maintain pelvic core muscle exercises pdf neutral. perform 10 repetitions for each leg/ arm com- bination for 1- 3 sets.
repeat for 1- 3 sets. what is my “ core”? spine - lumbar: back stabilization and core strengthening exercise booklet introduction 1 hook- lying stabilization progression • neutral position 2 • hook- lying with arm movements 3 • bent knee to side 4 • heel slides 5 • pdf bent knee leg lift ( small steps) 6 • alternate arm and leg marching 7 • curl- up 8 • curl- up with rotation 9. don’ t just work your abdominals, train your entire core.
core training core muscle exercises pdf workout: 5 exercises to build core strength need core strength? frequency: 1 max set. goal: good: 2- 4 m. : lower abs, hip flexor and back muscles back r id gn. lift body up so that weight is on knee and elbow. do not let hips drop or rise. knee pdf side planks resting weight on the elbow. a proper core contraction should prevent the towel from moving. keep opposite knee flexed to 90°.
remember to breath. hold for 30 seconds and work up to 1- 2 minutes. this is your starting position for all core exercises! knees should be bent as well.
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