Your Ultimate Guide To Core Training With The Total Gym



Your Ultimate Guide To Core Training With The Total Gym:

 

For decades, people have attempted to address the battle of the bulge and get a six-pack by doing isolated exercises like crunches and sit-ups. These are great exercises, but there is so much more to the power and purpose of your core. Don’t get me wrong, I love some nice washboard abs, but they need to be built on a solid foundation. Consider this, if the trunk of a tree is weak the limbs can only be so strong. Core training when done properly can provide your entire body with stability, strength and balance.

 

Core Muscles 101

 

The core is a collection of muscles that stabilize, rotate and move the spine. Your core muscles include:

 

core-training-muscles

Think about the muscles you’re working as you begin your core training routine. Keeping your mind on the muscle and your eye on the prize can help you to stay engaged and get the most out of your workout. Always begin with a 5-10 minute dynamic warm-up such as jogging in place, jumping jacks or anything that increases your heart rate and blood flow. Form is key for getting the maximum benefit and avoiding injury. My motto: burn is good, dull ache is good, sharp pain is bad.

 

The Workout

Perform this 30-minute routine three times a week for four weeks. Make sure you take some before and after pics for your awesome ab comparison. Oh, and about that six-pack… a healthy diet and some cardiovascular training are necessary to remove unwanted belly fat so you can see the fruits of your labor. Check out my blog on Endurance Training for a great Total Gym cardio workout. Now let’s move.

core-training-exercises

Tips For Avoiding Injury

 

  1. Don’t rush the exercise. Slower movement recruits more muscle fibers. Faster movement bypasses abs completely and can put you at risk for back injury.
  2. Don’t hold your breath. This is usually a recipe for elevated blood pressure and a headache. Getting oxygen to the muscles allows for more efficient movement and maximum benefits.
  3. Keep your core muscles engaged throughout the entire movement. Many people will pull their abs in on the way up (the crunch) and then relax on the way down. Focus on bringing your ribs to your navel and your navel to your spine until you’re done with the set.
  4. Keep your chin off your chest. A fist distance between your chin and chest is perfect for keeping your spine in alignment and avoiding neck fatigue and injury.

Dejinira Lee

Dejinira Lee has been an ACE certified personal trainer, group fitness instructor and nutrition specialist since 1997. She received her education from UCLA’s specialized Fitness & Nutrition program and Tuft’s University for Total Nutrition.Dejinira is also a Total Gym GRAVITY Trainer, BOSU Master Trainer Levels I and II, and an ACE trained Clinical Exercise Specialist. She currently works with golfers, instructors and regular clients of all fitness levels, in both a Virtual and Studio setting, focusing on improving strength, range of motion, balance and agility.“I love meeting the different needs of my clients! It keeps my mind active and inspires me to keep learning. There’s no better feeling than hearing my clients say “I can’t believe I did that!”

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Carrie Binder

I love this workout! It’s always nice to add some variety and new movements to the core workout!

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