Core

 

CORE EXERCISES


Machine Exercises: 

  1. Torso Rotation
  2. Abdominal Crunch
  3. Back Extension

 

 

Abdominal Crunch

 

Muscles Worked:

Rectus Abdominis, Tensor Fascia Lata, External Oblique

 

 

Machine Information:



  • Combination of elbow and back pads with hand grips provide upper body stabilization
  • Unique AbCam System allows natural crunch-style movement for maximum abdominal contraction

 

 

 

Key Points: 

  • Use your core to initiate motion
  • Refrain from using your arms and elbows to push weight down


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Torso Rotation

 

Muscles Worked:

External Oblique, Internal Oblique, Pyramidalis, Rectus Abdominis

 

 

Machine Information:


  • Adjustable chest pad accommodates users of all sizes
  • Handles and knee supports provide stabilization
  • Kneeling position minimizes low back stress

 

 

 

Key Points: 

  • Keep your shoulders and head facing forwards at all times and use only your core to rotate
  • Keep the outside of your thighs against the pads
  • Do the same amount of repetitions for both sides

 

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Back Extension

 

Muscles Worked:

Spinalis thoracis, Longissimus thoracis, Iliocostalis lumborum, Quadratus lumborum

 

Machine Information:


  • Adjustable footplate accommodates users of all sizes and is adjustable from a seated position
  • Lumbar pad helps users easily find correct position relative to axis of rotation
  • 5-position adjustable start mechanism for individual range of motion

 

 

insert video here

Key Points: 

  • This is an excellent exercise for beginners to start with to progress towards more advanced, suspended back extensions
  • Inhale as you press back and exhale as you come forwards
  • Keep your chest pushed out and your abs tight
  • This exercises focuses on the muscles of the lower back
  • Hold on to the handles and extend as far back as possible without using your arms to pull you back
  • Do not lock your knees- keep a slight bend
  • Position the back roller across your shoulder blades

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