Everand Logo

Welcome to Everand!

  • Discover millions of ebooks, audiobooks, and so much more with a free trial

    Only $11.99/month after trial. Cancel anytime.

    Core Training Anatomy
    Core Training Anatomy
    Core Training Anatomy
    Ebook372 pages1 hour

    Core Training Anatomy

    By Abigail Ellsworth

    ()

    Read preview

    About this ebook

    Get the strong, healthy body you've always wanted! Core Training Anatomy offers an in-depth program for getting abs of steel that everyone will envy!

    We all want flat stomachs. But what if the only six-pack in your life is one consisting of beer or soda, not rock-hard muscle? Or what if you're well on your way to fitness, but you just can't get rid of that gut? You don't have to do hundreds of sit-ups each day, and you don't have to give up all your favorite foods. If you devote yourself to the right exercises--and learn why they're the right exercises--you'll work your core muscles correctly and begin to build a fabulously fit body.

     

    In Core Training Anatomy, health and fitness expert Dr. Abigail Ellsworth gives readers the tools they need to embark on a journey of flat-belly fitness and health, from basic movements to information on how to build a complete exercise plan. With step-by-step instructions and easy-to-follow illustrations of starting positions and movement paths, it's like having your very own personal trainer. You'll learn what to do and what not to do in order to get results and avoid injury.

     

    Core Training Anatomy brings a new dimension to workouts, helping readers target this pesky problem area-and helping them stay on the path to health and fitness.
    LanguageEnglish
    PublisherThunder Bay Press
    Release dateJan 15, 2012
    ISBN9781607105046
    Core Training Anatomy
    Author

    Abigail Ellsworth

    Abigail Ellsworth has her doctorate of Physical Therapy from Slippery Rock University and is a Certified Pilates Specialist. She is the owner of the Pilates, Therapy and Wellness Center of Westchester where she blends her rehabilitation background with her Pilates knowledge to provide a Pilates based physical therapy approach.

    Related to Core Training Anatomy

    Related ebooks

    Bodybuilding & Weight Training For You

    View More
    View More

    Related podcast episodes

    Related articles

    • Article

      Fascia, Psoas and Injury

      Apr 1, 2019

      Fascia, Psoas and Injury
      4 min read

    • Article

      Perfect Your Posture

      Jun 24, 2022

      Perfect Your Posture
      4 min read

    • Article

      I Am A Champion

      Jan 1, 2020

      I Am A Champion
      10 min read

    • Article

      The No-bull Guide To bulking

      Nov 5, 2018

      The No-bull Guide To bulking
      5 min read

    • Article

      Build a STRONGER CORE

      Oct 10, 2018

      Build a STRONGER CORE
      3 min read

    • Article

      Shoot From The Hips

      Jun 23, 2023

      Shoot From The Hips
      2 min read

    • Article

      Sitting Pretty

      May 26, 2022

      Sitting Pretty
      7 min read

    • Article

      Shooting From The Hip

      Oct 15, 2018

      Shooting From The Hip
      3 min read

    • Article

      Core Control

      Dec 18, 2019

      Core Control
      3 min read

    • Article

      Core Control

      Dec 18, 2019

      Core Control
      3 min read

    • Article

      Focus On The Little Things

      Feb 18, 2023

      Focus On The Little Things
      2 min read

    • Article

      Getting Off Your Nerves

      Jul 21, 2019

      Getting Off Your Nerves
      7 min read

    • Article

      Take 5

      Oct 13, 2018

      Take 5
      2 min read

    • Article

      Give Me Strength!

      Jul 8, 2020

      Give Me Strength!
      7 min read

    • Article

      Get Back No Track

      Feb 23, 2022

      Get Back No Track
      4 min read

    • Article

      Running Time

      Dec 21, 2022

      Running Time
      4 min read

    • Article

      Get Back No Track

      Feb 23, 2022

      Get Back No Track
      4 min read

    • Article

      Move Your Body

      Apr 7, 2021

      Move Your Body
      1 min read

    • Article

      Running Time

      Dec 21, 2022

      Running Time
      4 min read

    • Article

      This Month’s Coaching Panel

      Apr 14, 2022

      Kate is 220’s staff writer and a keen endurance triathlete with particular interests in cycling, nutrition and injury. Helen is a chartered physiotherapist and owner of Complete Pilates in London. Andrew is a swim coach at the University of Virginia,

      5 min read

    • Article

      Oh, My Poor Back!

      Jan 15, 2021

      Oh, My Poor Back!
      3 min read

    • Article

      Work In Progress

      Apr 24, 2020

      Work In Progress
      2 min read

    • Article

      Going Primal

      Jan 26, 2020

      Going Primal
      7 min read

    • Article

      Footing The Bill

      Dec 3, 2018

      Footing The Bill
      4 min read

    Related categories

    Reviews for Core Training Anatomy

    0 ratings

    0 ratings0 reviews

    What did you think?

    Tap to rate

    Review must be at least 10 words

      Book preview

      Core Training Anatomy - Abigail Ellsworth

      NEUTRAL SPINE

      What is neutral spine? Why take the time to explain and demonstrate it?

      Neutral spine, also known as neutral posture, is one of the most important concepts you need to understand when commencing a core-training regimen. Neutral spine is crucial for ensuring that you properly target and strengthen the muscles of the core, and it also keeps you in a more efficient position for movement. Working in neutral posture is also a component of a holistic approach to movement and exercise in which the body is viewed as an integrated unit, rather than a group of isolated parts. Neutral spine is a key component of both functional exercise and effective core training.

      To find your pelvic neutral, place your thumbs on your hip bones and your fingers over your pubic bone, creating a triangle. When you are lying down correctly, with spine neutral, all of the bones will line up on the same plane.

      The muscles of the core are closely connected with the postural muscles and the concept of alignment. Neutral posture is the proper alignment of the body between postural extremes. In its natural alignment, the spine is not straight. It has curves in the cervical (neck), thoracic (upper), and lumbar (lower) regions. Neutral alignment helps to cushion the spine from too much stress and strain. Controlling pelvic tilt is one way to begin helping to balance the spine. As certain muscles of the back and abdomen contract, the pelvis rotates. As the pelvis rotates backward, the lumbar curve increases. As the pelvis rotates forward, the curve of the low back straightens.

      Maintaining a neutral spine while you are lying on your back (supine position) is difficult. Pelvic neutral can be found by placing your thumbs on your hip bones and your fingers over the pubic bone (the bone between your legs), creating a triangle. All the bones should line up on the same plane—no tipping back or to one side should be present. The triangle should appear flat, with all corners on the same plane. This position will prepare you for exercising when you are lying on your back. If you are exercising on your stomach (prone position), however, you can find the neutral spine by pressing your pubic bone into the ground until you feel your back flatten slightly or your stomach lightly lift off the floor. Tuck your chin so that your forehead has contact with the surface, and your neck is now ready for strengthening. This position not only protects your back and your neck as you exercise, but it also allows you to exercise more productively. Maintaining neutral posture will help decrease the risk of injury and increase the efficiency of movement or exercise.

      When people have difficulty achieving or working in neutral posture, it is often an indication of muscular imbalance. Muscular or postural imbalances are a concern because they can lead to injury and chronic anatomical problems or limit performance. Working out of neutral alignment may inhibit the recruitment of certain muscles and make the movements more difficult.

      FULL-BODY ANATOMY

      FRONT

      ANNOTATION KEY      

      * indicates deep muscles

      BACK

      ANNOTATION KEY      

      * indicates deep muscles

      STRETCHES

      As with any kind of exercise, before beginning a core training regimen, it is important to stretch and warm up your muscles. This preparation will help you avoid injury and optimize your results, guaranteeing an effective and safe workout.

      Stretching is most effective after the muscles have heated up a bit, so performing a quick five-minute cardio workout, such as running, jumping rope, bicycling, or rowing, is an ideal way to prepare for these exercises. Then moving on to these warm-up stretches will target the muscles you will be using for your core stability and strengthening workouts.

      NECK FLEXION

      STRETCHES

      Placing one hand on your head, slowly pull your chin toward your chest until you feel the stretch in the back of your neck.

      Hold for fifteen seconds, and repeat three times.

      DO IT RIGHT

      LOOK FOR

      • Your shoulder muscles to be relaxed.

      AVOID

      • Pulling too hard with your hand—this is a gentle stretch.

      BEST FOR

      • splenius

      • trapezius

      ANNOTATION KEY      

      Bold text indicates active muscles

      Gray text indicates stabilizing muscles

      * indicates deep muscles

      NECK SIDE BEND

      Gently grasp the side of your head with your hand.

      Reach toward the small of your back with your other hand, bending at the elbow.

      Tilt your head toward your raised elbow until you feel the stretch in the side of your neck. Hold for fifteen seconds, and repeat three times on each

      Enjoying the preview?
      Page 1 of 1