Logo Stabilizing the Core
Created by Christopher Grolla  May 2nd, 2020
Christopher Grolla
200 mountain Road
Collingwood, ON
(705)351 2952
Total 4
TRANSVERSUS ABDOMINUS TRAINING - SUPINE BRACING

While lying on your back with knees bent, use your thumbs or 2 fingers on each hand to find your pelvic bone (Anterior Superior Iliac Spine - ASIS).

Once that part of your pelvis is located, move your fingers 1-2 inches up and inward from there and press 2 fingers on each side gently inward at a 45 degree angle.

this muscle contraction is to move your naval downward towards the table/bed.

If done correctly, your fingers should rise upwards as the muscle pushes your fingers out. Hold this contraction and then relax and repeat.
Repeat 5 Times
Hold 10 Seconds
Complete 1 Set
Perform 1 Times a Day
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DUMBBELLS(optional) - SQUAT

Stand with feet a little wider than shoulder-width apart. Hold the end of a dumbbell with both hands as shown.

Bend your knees and lower your body towards the floor to perform a squat. Keep your back straight and hinge at the hips.

Your body weight should mostly be directed through the heels of your feet. Knees should bend in line with the 2nd toe and not pass beyond the toes. Focus on setting your core
Repeat 10 Times
Hold 1 Second
Complete 1 Set
Perform 1 Times a Day
Watch Video
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STEP UP

Start by standing in front of a step/step stool with both feet on the floor. Step forward up the step with one leg and then the other leg. Return to starting position taking a step back towards the floor leading with the same leg.

Focus on maintaining core stability
Repeat 10 Times
Hold 1 Second
Complete 1 Set
Perform 1 Times a Day
Enlarge
SINGLE LEG DEADLIFT

Stand and balance on one leg.

Next, lean forward towards touching the floor as you extend and lift your leg behind your body. Keep your spine straight and hinge at the hip.

Return to starting original position and repeat.

focus on keeping your core set through the movement
Repeat 10 Times
Hold 1 Second
Complete 1 Set
Perform 1 Times a Day
Watch Video
Enlarge


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