1. BRACING THE CORE

2. The core muscles are always used whenever
we move, we can brace them to gain greater
stability of the spine and body control. The
term “Bracing the core” was first coined by
Stuart McGill, a world renowned expert in
spine biometrics, to refer to the conscious
activation of the core muscles to create the
most amount of tension thereby providing
stability to the system.

3. CORE MUSCLES
Rectus Abdominus
Abs for short, is the most well-known of
the core muscles.
• Responsible for:
• spinal flexion (forward bend)
• lateral flexion (side bend)
• forceful exhalation, which is achieved
by compressing the abdominal cavity
to drive air out of the lungs.

4. CORE MUSCLES
Obliques
We have 3 sets of obliques
(internal, transverse, and external)
• Responsible for:
• spinal rotation
• lateral flexion
• forceful exhalation.

5. CORE MUSCLES
Erector Spinae
The erector spinae is the collective term
used to describe the eight muscles that
run up either side of your spine from the
base of your sacrum to the base of your
skull.
Responsible for:
• spinal extension (back bend)
• lateral flexion
• maintaining an upright position.

6. CORE MUSCLES
Transverse Abdominus
• TVA for short, is a thin, wide muscle that
runs horizontally around your abdominal
cavity.
Responsible for:
• creating intra-abdominal pressure which
helps to support the spine from within.
• Performing this action (engaging the TVA)
voluntarily during exercise is commonly
called bracing.

7. CORE MUSCLES
Quadratus Lumborum
QL for short, is a deep muscle that runs from
your bottom ribs and first to fifth lumbar
vertebrae to the top of your pelvis.
Responsible for:
• Extending
• stabilizing the lower spine
• lateral flexion.

8. CORE CONNECTIONS

9. CORE STABILITY
• Core stability is the the ability to maintain neutral torso and pelvic
alignment while resisting motion imposed by the extremities.
• It is important because a lack of stability can result in a number
of lower back, upper extremity and lower extremity issues.

10. Core Stability
• By including core stability exercises in your program you will improve
muscle recruitment, posture, and tone while preventing injury.
• The best core stabilization exercises fall into four categories:
• Anti-extension
• Anti-rotation
• Anti-lateral flexion
• Hip flexion while maintaining a posterior pelvic tilt

11. FLEXION exercises
Primary muscle group used:
• Rectus Abdominus (also used for
stabilization and posterior tilt of the pelvis)
• Dead Bug: http://youtu.be/I5xbsA71v1A
• Leg Lift variations:
• http://youtu.be/NiUAHX6m73k
• http://youtu.be/yj_hBOJjip0
• Stability Ball Jackknife:
http://youtu.be/pb0hoxUQpM8
Dead bugs, leg lift variations, and jacknives
(if you’re abs are strong enough to do them
properly) are far more adventageous than
crunches and sit-ups because they help to
maintain a neutral pelvic alignment. This in
turn will help to reduce pressure/pain in the
lower back.

12. ROTATION exercises
Primary muscle groups used:
• the external obliques, the internal
obliques and rectus abdominis. • Reverse Rotation:
http://youtu.be/varvNllm6Jc
• Landmine Rotation:
http://youtu.be/NtTO_xoJtqk
• Kneeling Cable Rotation:
http://youtu.be/XmaYRWfy9G4
•Rotational exercises should be performed
because many sport specific and everyday
movements involve twisting/ rotating with a
load.
•Moreover, rotation-based abdominal
exercises promote thoracic spine mobility
(as long as the pelvis is stabilized
throughout the movement).

13. LATERAL FLEXION exercises
• Primary muscles group used: Obliques
• DB Side Bend:
http://youtu.be/7x30hOyDNrk
• SB Side Crunch:
http://youtu.be/g0ewZzzNUdk

14. SOLID AS A ROCK
• Anti-extension
• Bridge https://www.youtube.com/watch?v=a0OKzd_-wgU
• SB Rollout https://www.youtube.com/watch?v=LZnvUS4ylxY
• Anti-rotation
• Pallof Press http://youtu.be/nFspBRHke4w
• Landmine Anti-rotation http://youtu.be/xnUuYaJ1_3k
• Anti-lateral flexion
• Side Bride http://youtu.be/vsfIGCnsd6E
• Suitcase Deadlift http://youtu.be/yrDinoZ226k
• Hip flexion while maintaining a posterior pelvic tilt
• SB Stride http://youtu.be/f_mdBzT5zVo
• SB Dead Bug http://youtu.be/MXuqfyPToJU

15. YOGA

16. Yoga

17. PILATES

18. BREATHING
• The diaphragm is a very powerful
muscle that controls your breath.
• Based on that function alone, it's
one of the single most important
muscles in the body.
• During inhalation, the diaphragm
contracts, creating space for your
lungs to expand.
• Proper activation of the diaphragm
draws the breath deep into the
belly.

19. Diaphragmatic Breathing
• Diaphragmatic breathing is thought to benefit overall health in a number of
ways:
• Improve circulating oxygen levels
• Reduce fatigue with exercise
• Decrease blood pressure
• Reduce stress and anxiety
• Improve core deep abdominal and pelvic floor muscle function
• Diaphragmatic Breathing http://youtu.be/OgCTYXN_Ax4