A question I get on a daily basis is “what is your favourite ab exercise?”  My answer to this questions is always “there are too many to choose from, but I prefer exercises that give me the most bang for my buck”, meaning I like exercises that work more than one body part at a time.  The exercise I’m going to discuss today does just that!

Introducing Swiss Ball Mountain Climbers:

Where does it Work? 

The criss cross pattern triggers the small muscles that stabilize the back called the multfidi, the deepest corset-like abdominal muscle, the TVA, as well as the muscles that make the torso twist, the obliques.  If you perform the most challenging version of this exercise with your hands on the ball (instead of forearms) the shoulder stabilizers are also targeted, especially when one knee lifts off the floor, placing more stress on those stabilizers.

Here’s how you Do it Properly:

1.  Begin with forearms on the ball and toes on the floor; to make it more difficult place your hands on the ball with arms straight and toes on the floor (push up-like position).  The body should appear to be in a straight line from your neck to your ankles.

2.  Raise your right foot off the floor and slowly bring your right knee up towards your left elbow and return back to the floor, that’s one rep.  Next raise your left knee up towards your right elbow and continue to alternate until you’ve done 10-12 reps.

Form Check:

• Be sure to maintain that straight line from neck to ankles throughout the entire exercise and avoid “caving” of your lower back or shoulder blades.
• Do not hold your breath! Squeeze your abdominal muscles and if done correctly you will feel your lower abs engaged and will be breathing easily and calmly
• STOP THE EXERCISE IF: you feel pain in your lower back or shoulders, or you feel the exercise more in your upper abdominals than lower abdominals.
• If you find you are not able to hold the body stable, begin by placing the ball in a corner or up against the wall to reduce the degree of instability.

 Here is a video of how to perform a mountain climber on a bench, which is an easier version of swiss ball mountain climbers.

 

Email Michelle@CORE-Condition.com or visit www.CORE-Condition.com for more information about more of my favourite exercises!

Michelle Roots BA Kin, CSCS, PES

There are many different ways to work out on a treadmill, but the kind of workout I find most effective, least boring, and torches lot’s of calories is interval training.  If you are stuck working out indoors this winter, interval training can be done on any machine, in many different ways, and through various difficulty levels.  The treadmill program below will have you changing pace every few minutes from walking to running to avoid the good old steady state boredom of indoor treadmill workouts.  This specific workout is designed to push you beyond your comfort zone with a gradual build up in the running intervals; it then gives you a one minute recovery in between.  The one minute recovery is just enough time to decrease your heart rate to get ready to give it your all in the next running interval.

Give this program a try at the gym tonight!

Walk/Run Treadmill Interval Workout

Time                           Speed                        

0:00-5:00                     3.5                              

5:00-10:00                   4.0                              

10:00-12:00                 6.5                              

12:00-13:00                 3.5                              

13:00-15:00                 6.5                              

15:00-16:00                 3.5                              

16:00-18:00                 6.7                              

18:00-19:00                 3.5                              

19:00-21:00                 6.7                              

21:00-22:00                 3.5                              

22:00-24:00                 6.8                              

24:00-25:00                 3.5                              

25:00-27:00                 6.8                              

27:00-28:00                 3.5                              

28:00-30:00                 7.0                  

5 Minute Cool Down  3.0

Feel free to increase or decrease the speeds as you feel necessary; just make sure you’re challenging yourself!

Here is a link to an article I wrote about the benefits of high intensity interval training: http://www.core-condition.com/quick-tips/fitness-buzzword-explained-what-is-hiit-why-is-it-so-good/

Email Michelle@CORE-Condition.com for more information about interval training and all of it’s amazing benefits!

Michelle Roots BA Kin, CSCS, PES

It is a very common occurrence people head to the gym to perform their leg workout consisting of exercises that focus on strengthening the quadriceps, glutes, and hamstring muscles; however, what many people fail to recognize is the importance of building strength in the hip stabilizers to prevent injury and improve balance.  Our bodies have two types of muscle: movers and stabilizers (other than those in the internal organs).

Movers:           large muscles that are responsible for moving the body through all planes of motion (hence the name“movers”)

Stabilizers:       muscles responsible for holding everything in place while the body is moving to prevent injury.

The three main stabilizer complexes in the body are located in the trunk, hip, and shoulder; this article is going to focus primarily on the importance of hip stabilization. 

When I speak of the hip stabilizer, the muscle I am referring to is the gluteus medius.  This muscle in the hip joint is responsible for maintaining proper biomechanical function of the lower body during walking and running in order to prevent injuries at the hip, knee, and ankle.  Poor alignment of the pelvis due to weak hip stabilization during these actions can lead to compensation from other muscles creating muscle imbalances.  This being said, the gluteus medius is not the only muscle responsible for stabilizing the entire lower body, as it works in combination with the muscles of the core, trunk, and legs that have attachments in and around the pelvis.  I like to think of the body as a “kinetic chain” meaning every muscle from your head to your toes work together to create a solid base to perform everyday actions and athletic movements.  Targeting and strengthening the small stabilizer muscles will further solidify your “kinetic chain” and create a very stable base and minimize injury potential. 

Athletes need to focus on strengthening the hip stabilizers and core muscles due to the quick movements, reaction speed, and long hours of training required in most sports.  For example, soccer players with weak stabilization at the hip will be more prone to injury when going in for a tackle or landing after jumping up for a head ball because their “kinetic chain” is not creating a stable base for them to land on.  This usually leads to ligament/meniscus tears, muscle strains, or fractures.  Avid runners are also prone to many overuse injuries due to the constant pounding and pressure placed on the lower body during a run.  Weak hip stabilization can lead to common injuries such as iliotibial band friction syndrome, patellofemoral syndrome, and shin splints to name a few.

Tips:

-When performing lower body exercises try to do more single leg exercises forcing the body to balance and watch your hip and knee alignment in a mirror.

-Try standing on one leg with your eyes closed (stand close to a chair or wall that you can grab onto if you begin to fall) if you are not able to do this your stabilizers most likely need some work.

- Be proactive! Work on your stabilization now before an injury occurs instead of dealing with the gruelling process of injury rehabilitation later.

HERE ARE SOME EXAMPLES OF EXERCISES YOU CAN PERFORM TO STRENGTHEN THE GLUTEUS MEDIUS:

PERFORMING THESE BENCH SQUATS ON ONE LEG FORCES THE HIP STABILIZERS TO WORK TOGETHER WITH THE MUSCLES OF THE LEG TO KEEP THE BODY IN BALANCE DURING EACH REP.

Email Michelle@CORE-Condition.com or visit www.youtube.com/coreconditioningBC for exercises to improve strength in your gluteus medius and core.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

“The warm-up may be one of the greatest performance enhancers or detriments to an athlete’s performance” –Unknown

What is a dynamic warm-up?

A series of exercises geared towards getting the body moving in ways comparable with the demands of a specific sport. Body temperature rises as heart rate is increased allowing and the major muscle groups to feel more “loose”, functional, and ready for an intense workout.

Primary Goals behind Performing a Proper Dynamic Warm-up:

 • Improve performance

• Reduce risk of injury

By:

• Increase core temperature and joint range of motion

• Activate stabilizers, proprioceptors, and the central nervous system

• Increase mental awareness and focus

• Improve or practice hockey related movement skills

One common mistake I see in hockey (and most sports) is athletes performing a warm-up consisting of a short skate around the rink and then sitting down or standing still to perform a series of static stretches. Static stretching involves minimal movement and does not properly prepare the body to perform at peak potential in a hockey game; however, an effective dynamic warm-up will prepare the body by improving coordination, balance, stability, stamina, movement efficiency , dynamic flexibility, and focus.

Example of a few dynamic warm-up exercises specific to hockey:

(Perform prior to getting on the ice after performing 5-10 minutes of light aerobic activity)

1. Standing arm circles: 10 circles each direction

Swing straight arms in circles through full shoulder range of motion beginning with forwards then switching to swing them backwards.

2. Hip swings on wall: 10 swings per leg/direction

Stand facing a wall and swing straight leg side to side feeling a stretch through the hips, then stand perpendicular to the wall and swing straight leg forwards and backwards.

3. Single leg walking airplane (dead lift): 10-15 per leg

Keep standing leg straight and arms straight out to the sides, lean forward from the waist sending opposite leg back until a stretch is felt in the back of the standing leg. Return to an upright position and then take a step forward and perform same movement with opposite leg.

4. Walking high knee pull: 10-15 per leg

Keep standing leg straight and pull opposite knee up towards your chest and then place back on the ground, take a step forward, and repeat with opposite leg.

5. Walking lunge with trunk rotation: 10-15 per leg

Take a large step forward into a lunge until a stretch is felt in the front of the hips then perform a trunk rotation over the front leg. Step back up and take another step forward with the opposing leg and rotate trunk to opposite side.

These are just a few examples of hockey specific dynamic warm-up exercises that can be performed. Email Michelle@CORE-Condition.com for more exercises or to formulate a routine specific your sport.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

This is usually a topic that interests women of all ages; however, both men and women can reap the benefits of strengthening and toning their glutes.  Women normally want tighter buns for the image of the popular “bubble butt”, but women should not be the only ones looking to increase muscle tone in their rear ends.  Men who participate in winter sports such as snowboarding, skiing, soccer, or hockey will definitely benefit from having more strength in their posterior chain because all of these sports put significant demand on the lower body.

The best way to achieve the look of strong toned glutes is to build muscle and decrease the amount of body fat in that specific area.  As I have mentioned in previous articles there is no such thing as spot reduction and no exercise will decrease fat in any specific area; however, with the combination of the exercises mentioned in this article, clean eating, and sufficient cardiovascular exercise, having the “buns” you dream of is within reach. 

TIP: Ladies do not be afraid to lift heavy weights! This is how you increase muscle mass, firm up, and tone the body.  Lifting light weights for 20-30 reps will get you nowhere!

Here are 3 of my favourite exercises to help strengthen and tone the glutes:

Plie Squats

Stand with feet a bit wider than your shoulders and toes pointed out at a 45-degree angle.  Hold a dumbbell on end out in front of you between your legs.  Now squat as you normally would, making sure you go nice and deep and focus on squeezing the glutes on the way up to feel them working.  Repeat 12-15 times.

Static Lunges

These can be performed with dumbbells in your hands or a barbell on your shoulders.  Begin by taking a large step forward with your right leg and while keeping your back straight, bend your knees and go down to a point just short of your left knee cap touching the ground.  In this bottom position both right and left knees should be at a 90-degree angle and your right knee should be behind the toes on your right foot.  Squeeze the quads and gluts of your right leg to return to starting position and repeat 12-15 times before switching legs.

Hip Raise off Bench

 Begin by lying with only your shoulder blades and head resting on a bench, feet on the floor, and knees at 90-degrees so the body is in a tabletop position.  Drop your hips down towards the floor as low as you can without your back leaving the bench or heels leaving the floor, then squeeze your bum to press your body back up to the starting position.  Repeat this movement for 12-15 repetitions and for increased difficulty rest a weighted plate or dumbbells on the front of your hips.

OR

Single Leg Bridge

This exercise can also be replaced for a single leg bridge (as seen in picture to the right).  Begin by lying supine (spine down) to the ground with knees bent and feet flat on the floor.  Raise your right leg up in the air and after “engaging” your core muscles (see articles titled “The Pelvic Tilt”) push through your left heel to raise your body up until your thigh is parallel to your body.  Repeat this exercise for 12-15 repetitions and then switch legs.

***HINT***

Try running stairs, hills, or steep incline on the treadmill to help target and tone the glutes in addition to performing the recommended strength exercises.

Email Michelle@CORE-Condition.com for more ideas on how to strengthen and tone your glutes this winter.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

I spend the majority of my time each day in the gym training my clients and tend to observe a lot of people performing exercises with poor form, occasionally to the point that I am worried some will result in injury.  This gave me the idea for this week’s column: how to perform a squat with proper form to decrease potential for injury and maximize results.  A squat is a basic fundamental human movement and is an essential part of any strength training program.  Squats can be performed with many different pieces of equipment or no equipment at all; however, in the end no matter what equipment you use, every squat comes down to similar form and principles. 

Begin with a freestanding body weight squat to perfect the technique before adding weights or machines. 

Squat form checklist:

1. Begin with a light warm-up of dynamic stretching and a short bout of light cardio

2. Stand with feet about shoulder width apart

3. Try to keep your feet straight and parallel, but if you have to turn them outwards slightly that’s OK also (no more than 15 degrees). 

4. With arms straight out in front at shoulder height, begin the descent by bending the knees, sticking out your bum, and leaning forward at the waist.  Pretend you are sitting back in an imaginary chair and ensure your knees remain behind your toes the entire time.  Sticking out your chest and looking straight ahead will also help to maintain a neutral back as you perform the descent.

5. Your back should remain neutral throughout the motion.  Squat until your thighs are parallel to the floor or to the point where you can no longer maintain a flat back.

6. Press through your heels to return to standing and repeat for desired number of reps. 

Tips:

-          Begin by performing body weight squats with no additional weight until you are comfortable with the proper form.

-          Have someone watch you from the side or use a mirror to ensure you are maintaining a neutral back and your knees are not passing over your toes. 

-          If you are not able to go down low enough to get your thighs parallel to the floor before losing a neutral back do not worry or force it.  This could be due to lack of strength or muscle imbalances.  Remain in your comfortable range of motion and this will eventually get better with practice and supplementary stretching.

Email Michelle@core-condition.com for more assistance in perfecting your squat form and technique.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

I train a number of different women from varied ages and one common question I get on a regular basis is “how do I get rid of this fat on the back of my arm?” And “will it ever go away?”

The Answer:

There is one common myth I would like to address from the start, just doing 200 triceps dips per day will not do the trick!  You CANNOT spot reduce when it comes to decreasing body fat and targeting the areas of your body you hate the most.  So just as doing 500 crunches per day will not turn a beer belly into a six-pack, performing strength training exercises for your triceps only will not get rid of that unwanted “flub” on the back of your arm.  Yes, exercises like triceps dips can help build the triceps muscle if done correctly; however, for the best results it is important to supplement strength training with cardiovascular exercise and healthy eating to decrease body fat and tone up your arms.

Begin by taking a look at your diet.  Make sure you are eating 5-6 small healthy meals per day in order to keep your metabolism revved up and burning calories throughout the day, be sure to get at least 5 servings of both fruit and vegetables per day, choose whole grains, eat lean meat, and ensure you are getting at least 8 glasses of water per day.  In regards to incorporating cardiovascular exercise into your life, begin by trying to take the stairs instead of the elevator, park a little bit farther away at the grocery store, or try to stand up or walk around during phone calls to begin to burn more calories each day.  Also, find a form of aerobic exercise you enjoy doing that you will stick to, whether it be biking, walking, jogging, rollerblading, or taking part in a group exercise class; try to start by doing a form of aerobic exercise that increases your heart rate for at least 20-30 minutes 3 times per week. 

Lastly, here are 3 exercises to perform to build the triceps muscle and help tone your arms:

Perform 2-3 sets of 12-15 reps of each exercise

1. Triceps Dips                  

Begin sitting on the edge of a chair or the couch with both hands right beside your body gripping the chair.  Slide off the chair so you are only supporting your body weight with your arms and slowly lower your body straight down until you have a 90 degree angle at your elbows.  Squeeze the muscles in the back of your arm to lift your body back up.  Beginners should keep feet flat on the floor and knees bent, but those with more upper body strength can try doing it with legs extended out in front of them.

2. Triceps Press                

Begin by standing or sitting in a chair.  Keeping your back straight, lift a dumbbell (3-5lbs) over your head, and then bend your elbow so the weight ends up behind your head.  Straighten your elbow and return to starting position.

3. Triceps Kickback          

Begin by bending forward from the waist, supporting your body weight with one straight arm resting on a chair, couch, or table.  Hold a dumbbell in the opposite hand with your elbow at a 90 degree angle.  Kick the dumbbell backwards to straighten the arm, squeezing the triceps muscle, and then return the dumbbell back to the starting position.

Email Michelle@CORE-Condition.com for more information about how to get your arms ready summer!

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

The weather is warming up and no longer are we waking up to below zero temperatures and warnings of snow fall; therefore it’s time to start thinking about getting back to all the outdoor activities the winter prevents us from doing.  A popular sport many people are very anxious to get back to is golf.   Although golf is not a sport requiring a great deal of strength or cardiovascular endurance, there is still a high risk of injury for those who play regularly.  Due to the repetitive movements involved in golf, avid recreational golfers are at a potentially high risk for overuse injuries involving the low back, shoulder, hips, and elbows.  This is why it is important to ensure a proper warm-up is still performed prior to a round of golf and also that specific strength and flexibility exercises are done in the weeks and months leading up to golf season in order to reduce the risk of potential injury and improve performance on the course. 

Think of it like this, an athlete who plays soccer of basketball would not just sit before a game, wait for the game to start, and then hop into the game expecting to perform at their best.  These athletes perform sport specific warm-up prior to each game or practice in order to properly prepare their body for the loads about to be placed on it.  Long gone are days of sitting down and performing long static (still) stretches to “warm-up” before hopping right into a given activity, as athletes now perform dynamic sport-specific movements as part of their warm-up routine.  This type of dynamic preparation more specifically replicates the actions athletes will perform in their sport and provide increased range of motion, force output, and performance as well as decrease the risk of injury.  Static stretching exercises are still proven effective for increasing joint range of motion and flexibility; however, this form of stretching is normally prescribed to be done on separate days or following exercise.  Research suggests static stretching decreases a muscles ability to generate power which could potentially reduce the effectiveness of your golf swing and quite possibly increasing your handicap!  Think of yourself as an athlete and use a dynamic warm-up before you hit the course this year to avoid injury and improve your game.

Here are 5 great examples dynamic stretching exercises specific to golf.  This warm-up should take no longer than 10-15 minutes, but will definitely pay off in the long run!

1.) Squats                   

• Hold a short club with hands at both ends and arms fully extended
• Squat down until your thighs are parallel to the ground keeping your back straight and repeat 10-15 times.
• This will increase blood flow to the legs, increase your heart rate, and attempt to improve range of motion in the hips and legs.

2.) Arm Swings                

• While standing, hold your arms out to your side, swing your arms back and forth across the front of your body at a moderate pace.
• Repeat this for approximately 30 seconds or count 30 reps

3.) Trunk Rotations         

• Hold a golf club behind your head and hold the club at either end.
• Slightly bend the knees, lean forward slightly from the waist, turn from side to side (similar to a golf swing) , and repeat 20 to 30 times.

4.) Side Bends                  

• Still holding the club behind your head and gripping it at the ends, lean to one side keeping your torso straight.
•  Be sure not to lean forwards or backwards, and hold each stretch for approximately 3 seconds and repeat 10 times per side.

   5.) Wrist & Forearm       

•  With arms extended out in front of you perform circles with both your wrists at the same time for 15 repetitions in each direction. 
• Follow wrist circles with a quick forearm stretch by extending one arm straight out and pulling back your fingers with the other hand until you feel a slight stretch in your forearm.

Email Michelle@CORE-Condition.com for more information about static and dynamic stretching or exercises you can do to improve your golf game.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Still to cold outside to get back to hiking one of the many beautifully scenic trails British Columbia offers us?  Living in BC, we are surrounded by amazing mountains, lakes, and trails to keep us occupied in the fresh air; however, if you are like me, the cold temperatures we’ve been getting this winter have weaned me more towards indoor exercise options.   This is a great time to start preparing your body for the many hikes, long walks, and of course the beloved “grouse grind”, we will be sprinting out the door to do once that sun comes back out and the weather warms up. 

Incline training on the treadmill is a great way to train the heart and legs to make the first few hikes of the season much easier, prevent injury, and avoid debilitating muscle soreness, which could result after a long winter of couch surfing.   There are many benefits to increasing the incline during your regular treadmill workouts, but be sure to ease yourself into this if you have never done incline training before. 

Some of the main benefits of incline treadmill training include:

• Works the muscles of the legs differently and more efficiently than when walking on a level surface.  The higher the incline the more it challenges the ankles, thighs, and buttocks; therefore, you can gradually increase the incline to continue to challenge and strengthen the legs.
• Increases the difficulty level and cardiovascular benefits without having to increase the speed.
• Decreases boredom from walking on a level surface for the entire length of time on the treadmill.  This gives you the option to add in interval-type workouts where you are constantly switching back and fourth from flat to incline, or gradually increasing your incline and speed throughout the workout.
• Stretches the calves and helps to build strong lean calf muscles.
• Due to the fact that it meant to mimic uphill climbing, it will allow you to be able to ascend steep inclines at a steady pace for a longer period of time before having to take a break.
• The slow steady breathing that occurs when you climb uphill expands the strength of your lungs by increasing blood flow.

There is nothing better than outdoor exercise, but it is very important to ensure your body is prepared to avoid unnecessary injury.  What are you waiting for? Get to the gym today and begin an incline treadmill training program.   Whether you plan on hitting the trails this year or not, it’s a great way to improve cardiovascular endurance and increase lower body strength and balance.

CAUTION:          

-Do not go all out on your first training session; begin with an incline level you can walk at comfortably (approximately 3.0-5.0 for beginners) and gradually increase your level with each workout as your fitness level increases.

-Try not to hang on to the handles in front of you or beside you, as you will not reap the full benefits because your legs and lungs will not have to work as hard.  When you are out hiking do you have handles on either side of you to help you along the trail? Didn’t think so!  If you are not able to walk without hanging on to the handles, either decrease your incline or decrease your speed to something more comfortable for your fitness level.
Email Michelle@CORE-Condition.com for more information about incline treadmill training and some sample programs to begin with.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Try adding skullcrushers to your next work out to increase strength in your triceps and shoulder stability!! Challenge your core and lower body isometric strength by performing the exercise on a stability ball. 

If you’re not comfortable with the stability ball, begin by performing skullcrushers on a bench first.

Single Arm Dumbbell Chest Press on Stability Ball

This exercise is great for developing unilateral chest strength and shoulder stability. Performing this exercise on the stability ball requires and helps to develop core stability and lower body isometric strength and stability. If you are not quite comfortable with the ball yet, feel free to begin by performing this exercise on a bench first, then move to the ball when you feel ready.

Strengthen quadriceps, hamstrings, and gluteals

The lunge is a very common exercise used to increase strength in the quads, hamstrings, and gluts.  There are many different variations of this exercise, but this is the most basic form of a lunge.

The Lunge should be performed as follows:

1.) Begin in a staggered stance with one foot in front of the other.  Ensure the back is straight throughout the whole exercise and put your hands on your hips.

2.) Lower the body down until the front knee is at a 90 degree angle.  Watch that the front knee does not go over your toe, as you should have a 90 degree angle at the ankle, the knee, and the hip.  This will avoid excess strain on the knees and avoid injury.

3.) Return back up till the legs are straight again and repeat 10 to 12 times per leg.  Perform 2 to 3 sets approximatley 2 to 3 times per week to begin to see and feel results.

Tone and Strengthen the back of the arm

The tricep kickback should be performed as follows:

1.) Begin with one hand and one knee on the bench and the opposite foot flat on the floor

2.) Hold a dumbbell in the hand that is not on the bench, row your elbow up till your elbow is at a 90 degree angle.  Kick your forearm backwards to straighten your arm and return to the 90 degree angle.

3.) Repeat this action using the muscle in the back of your arm.  Perform 2 to 3 sets of 10 to 12 reps on each arm for the best results.

A Ball is required to properly perform this exercise.

The main focus behind performing the jackknife is to remember to maintain a pelvic tilt (previous exercise of the month) in order to properly activate the CORE musculature and reduce the strain placed on the low back.

The jackknife should be performed as follows:

1. Begin in a push up position with the front of feet on the ball, back flat, and torso parallel to the ground.

2. While maintaining a pelvic tilt, roll the ball towards the body by bending the knees, but maintaining a tight CORE.

3. Return the ball to its starting position by removing the bend in the knees and returning the torso parallel to the ground.

4. An advanced version of the jackknife would be to perform a push up in-between each forward ball roll when the legs return to a straightened position.

Increase CORE strength and stability

The goal of this exercise is to increase CORE stability, including hip strength and balance.  This is a very basic exercise and should be attempted once the pelvic tilt has been perfected.  In order to perform this exercise properly, ensure you are using the correct size ball for your body size; a correctly sized ball will allow you to sit on top of the ball with feet flat on the floor and knees at approximately 90 degrees.

The ball march should be performed as follows:

1. Sit on top of a properly fitted ball for your body size.

2. Abduct arms out to sides to allow for assistance with balance when learning this exercise.  Do not place hands on the ball, as this is cheating and will not place as much stimulation on the core muscles and defeat the purpose of the exercise.

3. Once in a comfortable position on top of the ball perform a pelvic tilt (see CORE exercise 1) in order to engage the CORE and place your pelvis in the proper position to begin the exercise.

4. Keeping the CORE engaged, raise one foot up off of the floor with knee bent (see image) as high as you can and lower the foot back to the floor.  One thing to watch for when raising the knee up is that the opposite hip does not pop out, as this is common if the gluteus medius muscles are weak.  Keeping the CORE engaged and sitting up straight will prevent this from occurring and actually work to strengthen the hips as well as the CORE.
Copyright CORE Conditioning 2010

Increase hamstring and gluteal strength

This exercise concentrates on increasing hamstring strength, but also increases CORE strength and stability due to the instability provided by having only one leg on the ball.  This is an advanced exercise that should be performed only once a double leg ball curl has been perfected.

The single leg ball curl should be performed as follows:

1. Begin this exercise in the same position as the ball bridge

2. Once your body is up off the floor in the bridge position, raise one leg off the ball and straight up in the air.  So you should be in a position with one leg straight with your heel on the ball and one leg straight up in the air.

3. With the single leg, curl the ball towards you until your knee is at 90 degrees (see image) and straighten the leg again.  Continue to repeat this action for approximately 10 repetitions, ensuring the opposite leg remains straight up in the air.  This should create a “muscle burn” in the back of your leg (hamstring) if performed correctly.

4. After performing 10 repetitions with 1 leg lower your body back down to the floor and repeat with the opposite leg.

NOTE: to perform the easier version of this exercise, use both legs to curl the ball towards you and do not raise one leg straight up in the air.

Increase spinal and CORE stabilization

This aim of this exercise is to increase spinal and CORE stabilization as well as strengthen the lower body.   While performing this exercise it is important to remember to keep your CORE engaged throughout the whole exercise in order to decrease the strain placed on the lower back musculature.  Placing your feet on the ball during this exercise creates increased instability, which requires more core activation in order to keep proper form.

The ball bridge should be performed as follows:

1.  Lay on your back with legs straight, heels on the ball, and palms flat on the floor

2.  Perform the pelvic tilt (see pelvic tilt exercise description)

3.  Keeping the core engaged use the legs and core strength to raise your body up in the air until the body is in a straight line\

4.  Hold for 3-5 seconds, lower the body back down to the floor, release the pelvic tilt, and repeat.

NOTE: to increase the difficulty of this exercise, take your palms off of the floor and cross your arms in front of your chest.

The Dead Bug – Properly engaging and isolating abdominal muscles.

In any CORE exercise the most important thing to focus on is ensuring your are properly engaging and isolating the targeted abdominal muscles without allowing any surrounding muscles to provide assistance in the required movements. This is one of the most common mistakes that occur while performing abdominal exercises for one of many reasons: the person does not know how to properly isolate the abdominal muscles (the pelvic tilt), weakness in the abdominal musculature; therefore, the person is not able to hold the abdominal contraction throughout the course of the exercise, allowing the surrounding muscles to provide assistance in finishing the last couple repetitions. Improper isolation of the abdominal muscles, or lack of, during a CORE exercise can lead to increased strain on the surrounding tissues, most commonly the muscles of the low back (quadratus lumborum and erector spine.) If pain is felt during any CORE exercise that means that the abdominal muscles are not being effectively isolated and the exercise should be stopped.

An exercise to help teach proper isolation of the abdominal muscles while adding dynamic movement of the limbs is the dead bug. This exercise starts by lying supine (on your back) on a mat with your feet flat on the floor and knees bent. Before beginning this exercise you must ensure that you are comfortable with proper execution of the pelvic tilt (see article titled “The Pelvic Tilt”), as it is the main component of this and every other CORE exercise. Once you are lying supine with knees bent and feet flat on the floor, perform a pelvic tilt so that your low back is lying flat against the mat and transverse abdominis (TA) muscle is properly engaged. Next, raise your feet up off the floor while keeping your knees bent at 90 degrees; therefore, you should be in a position with a 90 degree angle between your hips and your thighs (quadriceps) and 90 degree angle in your knees with toes pointing to the ceiling. Due to the basic anatomy of the body, naturally when you raise your feet up off of the floor your low back will want to curve and raise up off the floor; however, this is where strength in your TA muscle is important to maintain a contraction and keep your back lying flat on the floor.

Once you have your knees up and TA muscle activated, straighten the left leg and lower it towards the floor while keeping the right leg bent at 90 degrees. Follow that movement with straightening the right leg and bring the left leg back into the 90 degree bent position. Continue to alternate lowering each leg to the ground for a total of 10 reps; however, if you begin to feel your low back lift off of the floor discontinue the exercise, rest, and try again.

Once this exercise becomes to easy the addition of opposing dynamic arm movements allows for increased difficulty. Begin with arms straight up overhead and while lowering the left leg to the floor also lower the right arm to the floor, keeping the right leg and left arm still. Continue the exercise by bringing the left leg and right arm back to their starting position, then lowering the right leg and left arm to the floor. Perform this for a total of 10-15 reps depending on TA strength and ability to keep your low back flat on the floor.
Remember to perform each repetition at a slow comfortable pace to ensure proper isolation of the abdominal muscles and to avoid unnecessary irritation of the surrounding musculature.

The Pelvic Tilt – Find your “CORE”

What Is A Pelvic Tilt?

Learning how to properly engage your abdominal muscles (CORE) in order to avoid low back pain or strain when performing abdominal strengthening exercises. What Muscles Are Involved in a Pelvic Tilt? Your transverse abdominis muscle (TA) are located deep in your lower abdominals and are the main muscles recruited while performing a pelvic tilt. To properly locate these muscles you need to find the bony prominence known as your anterior superior iliac spine (ASIS). This bone is found by laying supine (on your back) and feeling approximately 5cm below your belly button then to the left or the right approximately 5-6cm. Once found, place your fingers directly on the inside border of the ASIS and apply minor pressure and force yourself to cough. The muscle you feel jump up during this action is your transverse abdominis muscle. Once you are aware of the muscle you will need to recruit it will be easier to understand the technique behind pelvic tilt.

The purpose behind strengthening your TA muscle is to a avoid low back strain while performing exercises, heavy lifting, or doing day to day activities. When CORE muscles are weak and untrained the low back musculature has to work harder instead of working as a team with the CORE muscles to share the load. This causes unhealthy muscle imbalances and pelvic rotations changing natural body mechanics and posture, resulting in injury.

How Do I Do a Pelvic Tilt? To properly perform a pelvic tilt you begin with laying supine on the floor with knees bent and heels flat on the ground. Everyone has a natural lordotic curve in their lower back which prevents your back from touching the ground when laying down; however, the goal of the pelvic tilt is to eliminate that curve by engaging your TA muscle to press your back flat against the ground. You begin the tilt by recruiting your TA muscle and pretending you have a string running from your belly button through to your spine. Imagine someone is pulling on the string causing your back to be pulled flat against the floor and pelvis to rotate backwards and down. It will sometimes help to keep your fingers on the inside border of your ASIS and apply pressure to the TA muscle to ensure you are contracting the correct muscle to perform the movement.

Once you have learned to get your back flat against the floor hold the contraction for approximately five seconds and release, which will cause your pelvis to rotate forwards and bring back the lordotic curve in your back. Repeat the motion of contract and release continuously for approximately ten repetitions, increasing the numbers as you become stronger and more comfortable with the exercise.

Learning to properly perform a pelvic tilt will help you get the most out of any abdominal exercise because you will be able to properly isolate and use your abdominal muscles instead of cheating and letting other muscles provide assistance.
Copyright CORE Conditioning 2008