It’s science, but not rocket science

The Importance of Core Training

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 Ask anyone where they most want to reduce fat and/or increase muscle tone and you’ll find a majority focusing on their abdominal and/or gluteal regions.  Although aesthetics is one of the most popular training objectives for these parts of the body, science has shown that the muscles in these regions, considered to be the core of the body’s structure, play critical roles in our ability to perform optimally in our everyday lives. 

Whether placing groceries in the trunk of a car or swinging a golf club on the weekends, the core musculature, when functioning properly, allows us to perform these activities safely and effectively.

Core Anatomy 101

The core region consists of the pelvis, hips, spine and rib cage.  Approximately 29 muscles make up the core musculature.  These muscles are divided into two categories, depending upon their primary function.  The stabilization category includes the small muscles located relatively close to the spine. 

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Tone Up Tuesday: Moves To Help You Improve

Ball Russian Twist

Muscles Worked

Start
1. Lie with back, head and neck on ball, feet straight.
2. Lift hips up until in-line with knees and shoulders. 
3. Raise arms toward ceiling.

Movement
1. Rotate trunk to right side; repeat on left.

(Source: blog.madsweat.com)

Medicine Ball Rotation Chest Pass

Tone Up Tuesday: Moves To Help You Improve


Muscles Worked

Start
1. Stand with body turned at 90-degree angle from wall, feet straight and shoulder-width apart.
2. Hold medicine ball with both hands at chest level; elbows flexed. 

Movement
1. Squeeze butt muscles and rotate body quickly and explosively toward wall, pivoting back leg as body turns
2. With arm farthest from wall, use entire upper body to Push and release ball toward wall as hard as possible - do not allow shoulders to shrug.
3. Catch ball; repeat as quickly as possible with control.

(Source: blog.madsweat.com)

Mad Core 4

Workout of the Week: 

Workouts designed to provide safe progressions for weight loss and general fitness to help you reach your fitness goals and avoid injury.

We all have to start somewhere, how bout here…

Click on link below to download the full printable workout. 

Burn calories and hit your core with this workout!

→ Download the MadSweat Workout of the Week  

New!! Madsweat Virtual Training

Mad Core 1

Workout of the Week: 

Workouts designed to provide safe progressions for weight loss and general fitness to help you reach your fitness goals and avoid injury.

We all have to start somewhere, how bout here…

Click on link below to download the full printable workout. 

Burn calories and hit your core with this workout!

→ Download the MadSweat Workout of the Week  

New!! Madsweat Virtual Training

Ball Russian Twist

Tone Up Tuesday: Moves To Help You Improve

Muscles Worked

Start
1. Lie with back, head and neck on ball, feet straight.
2. Lift hips up until in-line with knees and shoulders. 
3. Raise arms toward ceiling.

Movement
1. Rotate trunk to right side; repeat on left. 
(Source: blog.madsweat.com)

Exercise of the Week

Side Iso-Ab with Hip Abduction

Begin

  •  Lie on your side with your feet and legs placed on top of each other. 
  •  Place your forearm on the ground with your elbow located directly under your shoulder. 

Movement

  •  Draw-in your navel and contract your glutes. 
  •  Lift your hips and legs off the ground until your body forms a straight line from head to toe, keeping your weight on your forearm and feet. 
  •  Without moving your spine, slowly lift the top leg into the air 6 inches. 
  •  Hold the top position for two to four seconds and then lower the top leg to the starting position.

Core Stabilization