//CONTENTS

PrefaceIntroduction

PARTONEThePrinciplesofCoreStabilityChapter1Whatiscorestabilityandwhatpurposedoesitserve?Chapter2ThetrunkmusclesandmechanismsofstabilityChapter3Whyiscorestabilityimportant?Chapter4Whocanbenefitfromimprovedcorestability?Chapter5HowtoachievecorestabilityChapter6HowtooverloadamuscleChapter7WhatyouneedtoknowbeforeyoustartChapter8Beforeyoubegin

PARTTWOTheExercisesChapter9Warm-upexercisesandstretchesChapter10StabilisationexercisesChapter11ClassicabdominalexercisesChapter12TheintroductionofunstablebasesChapter13AlternativeunstablebaseexercisesChapter14StabilisationexerciseswithinconventionaltrainingChapter15Hands-onpartnerworkChapter16Medicineballtraining

PARTTHREETheWayForwardChapter17Multi-jointandplanemovementsChapter18KettlebelltrainingChapter19ViPRTrainingChapter20SuspensionTraining

PARTFOURAlternativeTrainingChapter21AlternativetrainingandexercisesChapter22CorestabilitytrainingforspecificagegroupsChapter23Abdominaltraininginwater

PARTFIVEProgrammeIdeasandClassStructureChapter24ThebasicstructureofaclassChapter25SampleprogrammesChapter26DesigningaprogrammeforindividualsAppendix:SMRtechniquesAcknowledgementsGlossaryReferencesFurtherinformation

Sincemyearlydaysasapersonaltrainerandfitnessinstructor,Ihaveseenmanyfitness fads come and go;many have re-invented themselves, to return like aphoenix from the ashes, and have subsequently been forced on to anunsuspectingpublic.Thisbookisnotaboutfadsorgimmicksbutaimstodeliverplainoldcommon

sensewithafewexercisesthrowninforgoodmeasure.Thepurposeofwritingthisbookisnottomakeyoufitter,fasterorhelpyoutoloseafewpounds,itistoprovide a template and, hopefully, a reference guide to some of the mosteffective abdominal exercises around. The exercise repertoire has beendeveloped using principles from science, sport and alternative health, andfollowing guidance and advice from many industry experts. This book isdesignednotjusttogiveyouastartingpointinabdominaltrainingbutratheracomplete guide, allowing you, the reader, the opportunity to explore manydifferentvariablesinexerciseexecution,progressionandadaptation.Youshouldtailor this book to your own goals and requirements rather than trying tocompleteeveryexercise.Thereisnodefinitiveexerciseoroptimumprogramme–aswithmuchofthefitnessindustry,everythingisrelative.Ihopethatthisbookwillhelpyounotonlytoidentifywiththeprinciplesof

abdominaltrainingandprogrammedesign,butthatitwillalsoprovideaninsightintohowtoovercometheboredomoftenassociatedwithexercise.Sincewritingthisbook,Ihaveseenhowthefitnessindustryhasreallyembracedtheconceptof core stability, initially through education of instructors filtering down tohealthclubor leisurecentremembersand finally thegeneralpublicwho, as awhole, are demonstrating their improved awareness of the importance of corestability. This awareness will only increase, especially with the freedom ofinformationthatispostedontheinternetthroughvarioussitessuchasYouTube.Allmannerof tantalisingexerciseoptionsarebeingpostedbybothcompetent

fitnessprofessionalsandunfortunatelyegotistswhojustwanttoshowoffwhattheycando–outperformingallotherexerciseoptions–whatever thecost tothemselves. At one level this is a fantastic medium to see all manner ofexercises,regardlesshowintenseordemanding,butthereisalwaystheriskthatfor the non-enlightened enthusiast who doesn’t understand the demands ofcertainexercises,injurieswillmostcertainlyhappenasaconsequence.Eitherway,theinternetisheretostayandcommunicationandsharingofall

exercise can and will only help to develop new ideas, exercise options andconcepts.Usethisbookasareferenceguidetore-igniteyourenthusiasmnotjustin core training but also for the bigger picture of long-term health and well-being.Where the industrygoeswithcorestabilitywhoknows?However,withsome of the latest equipment trends and current exploration of function, onethingiscertain–itwillonlyevolve.

MattLawrence2011

AsourNeanderthalcousinsweresettingoff foranotherharddayat theoffice,the last thingon theirmindswas core stability, or neutral spine.Theydid notconcernthemselveswithsuchtrivialitiesasmusclebracingandcorrectposture,whyshould they? Itwasa subconscious thing!Ashunter-gatherers, their liveswouldbe focusedonsurvival,whichmeanteating,procreationandprotection.Most of their timewas spent searching for food, and invariably killing it andgettingithome.Afterasuccessfulhunt,thekillwouldbedismembered,hoistedontotheirshouldersordraggedbacktothecavetobepreparedfordinner.Thedeep abdominal muscles of the torso would have been continually activethroughoutalltheserunning,carrying,lunging,draggingandliftingmovements.Unfortunately, technological advancements have allowedmodern-day societiesto lose track of what their bodies were designed for. Through a lack ofappropriate exercises and changes in lifestyle, we have created a newphenomenon:twenty-first-centuryman.

WHATISCORESTABILITY?To put ‘core stability’ into its modern context, where there are now fewmammothstochase,considerhowyouliftshoppingintothebackofyourcarortakeababyoutofapram.Themusclesofthetorsoarerequiredtobraceortensebriefly upon exertion, in order to stabilise the spine and assist the liftingmovement,andtoreduceanypotentialinjurytothelowerback.Inordertoachievethispowerfultorso,thereisnooneoptimumexerciseyou

cando;instead,abalanceofappropriateexercisesrelativetoyourowngoalsandspecific needs is required. If you think core stability is simply a matter ofperforming endless sit-ups, think again! It doesn’tmatter howmany crunchesyoucando,thesealonearenottheanswer.Infactthecrunch,orsit-upexercise,

while having a role in developing that sought-after ‘six-pack’, does little toimprovecorestability.

CRUNCHES/SIT-UPSFormany years, sit-ups or cruncheswere the only exercises used to train theabdominalmuscles.Disappointingly,eventodayinmanyfitnessmagazinestheemphasisisfirmlyonachievingtheelusive‘six-pack’.Howmanyvariationsarethere forstandardabdominal flexion?Thison itsownisbadenough,butalso,formanyyears,thesit-upwasperformedwiththefeetsecured.Thisisstilloneofthestandardfitnesstestsusedforthosewhowishtogainentrytotheservicesand armed forces.Whileperforming sit-ups is excellent training for the rectusabdominus(the‘six-pack’muscle),whenthefeetaresecuredthehipflexorstakethe majority of the load due to their relative strength and endurance incomparisonwith therectusabdominus.So theexercise seemseasierandmorerepetitionsarepossible.Onemaindisadvantagewith thesit-up technique is thatwhenyoucurlyour

bodyoff thefloor,andasyoumoveintoforwardflexionof thespine,stress isplacedonthelumbarvertebrae.Ifyoulift toofar, thisstresscanaggravate thespinaldiscsandjoints.Abdominalworkoutsbasedlargelyonflexionexercisescanresultinexcessive

shorteningofthehipflexormuscles.Thisshorteningcanpullontheattachmentsto the pelvis and lumbar spine, which in turn can affect your posture. Thesemuscle imbalances, if not dealt with, can have a knock-on effect on othermusclesandjoints,whichcanbedetrimentaltoyourposture,andcausepainandpotentiallyspinalinjury.

SUMMARY•Mostofusdonotusethemusclesofthetorsoinafunctionalwayaspartofourday-to-daylife.

• Sit-ups alone do not enhance core stability and so will not improve yourposture.

•Sit-upexercisesperformedincorrectlycancausemoreharmthangood.

CorestabilityCorestabilityistheeffectiverecruitmentofthemusclesthatstabilisetheLumbo-Pelvic–Hipcomplex,togetherwiththosethatstabilisetheshouldergirdle.

Aswespendmore timesittingdown– incarsandatdesks–our stabilisationmusclesaregettingprogressivelyweaker.Asweuse them lessand less inourdaily activities, we are gradually losing the ability to activate themsubconsciously.Asaresultothermusclesovercompensate,takingontheroleofthestabilisers,andthiscanleadtoinjury.Torectifythesituation,thestabilisingmuscles need to be retrained so that the brain relearns to activate them, bothconsciouslyandsubconsciously.

STABILISATIONOFTHECOREORMID-SECTIONThisoccurswhenyoucanmaintainafixedpositionofyourtorsowhilecarryingoutcertainactivitiesormovementsofthelimbs.Goodcorestabilityallowsyoutomaintainarigidmid-sectionwithoutotherforcessuchasgravityaffectingthedesiredmovement.

Figure1Spinaljointmovement:(a)bendingopensthespinaljoints;(b)reachingupclosesthespinaljoints

Someofthebenefitsassociatedwithcorestabilitytraininginclude:

•improvedposture•fewerinjuries•betteragilityandimprovedabilitytochangedirection•improvedbalanceandco-ordination•improvedpowerandspeed.

Thenecessityforgoodcorestabilityisonlynowbecomingwidelyaccepted,andyet core stability training is not a new concept. Indeed, many current trunkstabilisationtechniqueshavebeendevelopedbyphysiotherapistsusingspecificrehabilitationmethodstostrengthenthetorso.‘Pilates’,createdbyJoePilatesinthe1930s,wasoriginallydesignedasatrainingformattohelpreduceinjuriesindancers and gymnasts by concentrating on stabilisation techniques directlyrelated to dancing. Pilates focuses on movements that require the deep trunkmusclestobeactivated,ratherlikecreatingacorsettohelpsupportthespine.These days, stabilisation and bracing techniques to enhance core stability

shouldbeaprerequisite forexerciseprogrammesatall levels.However,whenyou introduce the relevant exercises, unless an understanding of what issupposedtohappenandwhatyouaresupposedtofeelistaughtcorrectlytotheparticipant, theexerciseswillnothave thedesiredresult. If theparticipantsdonot have sufficient kinaesthetic awareness they will not benefit from theworkout, and in certain circumstances are more likely to injure themselvesthroughpoortechniquesandincorrectmusclecontrol.

THESPINEThespineservesthreemainpurposeswithinthehumanbody–thoseofsupport,protection andmobility. It supports the skull at the top and acts like a frame,giving the ribs, pelvis and limbs a structural base to attach to. In conjunctionwiththeribs,itactsasprotectionfortheheartandlungs,andforallorgansintheabdomenandchestcavity.Moreimportantly, itencasesthespinalcord,whichcarries the nerves from the brain to the organs, limbs and tissues. Lastly, itprovides themovement for the trunk, allowing rotation and flexion forwards,backwardsandtotheside.

Figure2Thespine

Thespineconsistsof33bonescalledvertebrae.Thesesub-divideintosevencervical vertebrae (C1–C7), 12 thoracic vertebrae (T1–T12), five lumbarvertebrae(L1–L5),fivesacralvertebrae(fusedtogethertoformthesacrum)andfourcoccygealvertebrae(fusedtoformthecoccyxortailbone).Thevertebrae are stackedon topof eachother, forming anS-bend, and are

linked by bony projections called facet joints,which permitmovement of thevertebrae,thusallowingthespinetobendandtwist.Thecervicalvertebraehavehigh mobility to allow multi-directional movements of the neck, whereas the

lumbar vertebrae aremuchwider and thicker as theyhave to copewithmuchstrongerforcesfrommanyofthelargermusclesthatareattachedtothem.Thelumbar vertebrae allow flexion and extension, whereas the thoracic vertebraeallowmoretwistingandrotationalmovement.Themusclesofthelowerbackcrossthepelvisandhelp‘fix’thespinetothe

pelvis.Theglutealsassisthipandlegalignment,andcreatetheforceneededtowalk or run. Each vertebra is separated by a disc, which acts like a cushionhelping to dissipate forces across its centre. It also enables partial mobilitybetweenthevertebraeallowingyoutotwistandbend.

DISCSTRUCTUREEachdischasahardoutercasingandaspongycentrecalledadiscnucleus.Thediscs have no blood supply, but the spongy gel forming the nucleus is kepthealthy throughmovement.Fluids arepressed in andwasteproducts squeezedoutasthespinemovesandtwists.Regularactivityandmovementofthespinehelpstokeepthediscsyoung,whichisimportantbecausethediscsbegintodryupandbecomebrittlewithage.Theonsetofthisdeteriorationprocesshasbeenseentooccurasearlyas30to35yearsofage.

Figure3Discs(crosssectionthroughthespine)

Throughoutourliveswebendandrotatethespinerelativetothemovementswe are doing. As we flex or bend forwards, the vertebrae press on theseintervertebraldiscs.Thiscandisplacethegelwithinthedisc’scentre,potentiallyforcing it to the rear.Over time andwith increased flexion, poor posture andageing,thedisccandeteriorateandsometimesrupture,causingthegelinsidetoleakthroughitsfibrouswall.Thiscancreatepressureonthespinalnervesandcan cause deferred pain elsewhere.Oftenwith lumbar disc problems, it is thesciaticnervethatisaffected,normallycausingpaindownthebackoftheleg.

FACETJOINTSThefacet joints, togetherwiththemusclesandligaments,help tostabilise thespinebyrestrictingexcessivemovement.Ifyoufallorreceiveaheavyblowthediscshelptoabsorbsomeoftheshock,butiftheshockisseverethefacetjointswillbeforcedbeyondtheirnaturalmovementrangeandcanbecomebruisedordamaged.Ifthejointbecomesacutelyinflamedfollowingafallorsharpjolt,itcanswellandcausepressureonanerveintheneuralcanal.Thiswillreferpainto whatever body part the nerve supplies. It is therefore important withmovementsofthespinenottoover-extendorflexasthiscancausewearingofthefacetjointsandleadtoproblemslateron.

Figure4Facetjoints(spinalsegment)

To avoid over-extending, all initial movements should begin slowly andgradually to allow for mobilisation to occur. Rapid and dynamic movementshouldbeavoidedunlesssports-specific,andonlyfollowingadirectly relativewarm-upprocedure.

SPINALCOLUMNThespinalcolumnprotects thespinalcord,whichcontains thousandsofnervefibres,bunched together.Thesenerve fibrescarryelectricalmessages from thebrain to the organs and limbs, travelling up and down the spinal cordcontinuously. Should something block these impulses – after an injury, forexample–theelectricalmessagewillalter,affectingmovementandfeeling.Youmightfeelatingling,numbnessand/orsharppainintheareatheaffectednervetravelsto;thismightoccurfollowingasportsinjury,orifyoutrapanerveorslipadisc.Restandmassagecansometimeshelp,butshouldsymptomspersistorifthe pain is very uncomfortable itwould be advisable to seek specialist advicefromanosteopathorchiropractor.

NEUTRALSPINEThe spine forms anS-curvewhen viewed from the side.The curvature in theneck,thoraxandlumbarareaactsmuchlikeaspring,helpingtoabsorbmuchofthe shock from impact activities. If the spine was straight, any impact fromrunning,jumpingandthelikewouldcreateahugeshocktothehead.Toprotectthe spine we should aim to maintain its natural curve when performing amovement.Maintainingthiscurveallowstheligaments,spinaltissuesanddiscstoexistattheirnormallengthandpressure.Wecallthisnormalpositionneutralspineorsayitis‘inneutralalignment’;itisapproximatelymid-waybetweenthefull anterior and posterior tilts of the pelvis. In otherwords, halfway betweenwherethepelvisisfullytiltedforwards,withyourbacksideliftingupwards,andwhereitisfullytiltedbackwardswithyourbacksidetuckedunderneath.Welookathowtoachievethispositionbelow.Bymaintainingthisneutralpositionyouminimisethestressplaceduponthe

ligaments and discs, especially in the lumbar region.You can practise findingthis neutral alignment almost anywhere, either lying down or in a seated orstandingposition.

FINDINGNEUTRALWHENLYINGDOWNLiedownonthefloor,faceup,withyourkneesbentandyourfeetonthefloorapproximatelyhipdistanceapart.Beginbyrockingthehipsbackandforthafewtimesandbeawareofthetwoextremes:

1thepelvistiltingbackwards,wherethehipbonespushuptowardstheceilingasthelowerbackflattensintothefloor

2thepelvistiltingforwardsasthebackarchesawayfromthefloor.

Nowtrytofindtheneutralspinalalignmentbyallowingthepelvistorelaxintoapositionthatfeelsnaturaltoyou,betweenthetwoextremes.

FINDINGNEUTRALSEATEDONASTABILITYBALLThissame thingcanbedoneonastabilityball.Seatedonastabilityballwithyourfeettogether,aimtotiltortipthepelvisforwardstoincreasethehollowinthelumbarspine,tryingtopullthebuttocksupwards.Thentiltthepelvisback,liftingthecrotchareaupwardstoflattenthelowerback.Avoidanyroundingoftheshouldersasyouperformthismovement.Afterfindingthetwoextremesofmovement,reducethetiltingandrockingeffect tofindthemid-point thatfeelscomfortable.Thisisyourneutralspineposition.

FINDINGNEUTRALSTANDINGUPAGAINSTAWALLStand against awallwith your feet shoulderwidth apart. Perform the rockingandtiltingmovementsasbefore.Asaguide,whentiltingyourpelvisforwards,as your lower back hollows you should be able to fit your hand into the gapbetweenyourlowerbackandthewall.Whenyoutiltyourpelvisbackwardsyoushouldfeelyour lowerbackpressagainstyourhandas it flattens.Onceagain,aim to find themid-range of this spinalmovement.This is your neutral spineposition.

SUMMARY• Stabilisation of the core or mid-section occurs when you maintain a fixedpositionofthetorsowhilecarryingoutcertainactivitiesormovementsofthelimbs.

• Stabilisation and bracing techniques, to enhance core stability, should be aprerequisiteinexerciseprogrammesatalllevels.

• The spine serves three main purposes within the human body – those ofsupport,protectionandmobility.

• A total of 33 bonesmake up the spine; each is separated from the next byspongydiscs.

•Poorpostureovertimecanleadtodamageofthefacetjointsanddiscs.

• The spinal column protects the spinal cord, which carries nerves to all theorgans,tissuesandcellsinthebody.

•Thespinehasanaturalcurveandworksbestwhenthisneutralspinealignmentismaintained.

THETRUNKMUSCLESANDTHEIRFUNCTIONBeforeidentifyingthecontractionandbracingprinciples,weneedtolookatthetrunkmusclesandtheirfunctioninmoredetail.

RECTUSABDOMINUS

Table2.1ThetrunkmusclesandtheirfunctionMuscle Position Function

Rectusabdominus

Runsfromthelowerribsandthe‘xiphoidprocess’ofthesternumtothepubicregion.Ithasthreefibrousbandsrunningacrossitandaverticalband(thelineaalba)splittingitinthecentre.Thesebandshelptocreatethe‘six-pack’effectvisibleinathletesandthosewithlowbodyfat.

Trunkflexion,sittingupfromalyingposition.

Externalobliques

Runfromthelowereightribsdiagonallytoinsertattheiliaccrest,rectussheathandpelvicligaments.

Trunkstability,rotationandsomelateralflexion.

Internalobliques

Runfromthefrontofthepelvicbonetothelowerribsandintothesheathcoveringtherectusmuscle,atanangletotheexternaloblique.

Majorroleintrunkstabilityandlateralflexion.

Diaphragm Aflatmuscleseparatingthechestcavityfromtheabdominalcavity.

Principleroleininitiatingbreathingbycontractingandcreatingavacuuminthechestcavity,whichdrawsairin.

Transverseabdominus(thecorsetmuscle)

Travelsfromthepelvicbonesandspinalmuscleshorizontallytothesheathcoveringtherectusmuscle.

Trunkstability,actsasagirdle,helpscreateforcedexpiration(e.g.laugh,coughetc.),pullsthetummyin.

Quadratuslumborum

Runsfromtheiliaccrestofthepelvistothelowestribandsidesofyourlumbarspine.

Helpsstabilisethespineagainstlateralmovement.Involvedinpurelateralflexion.

Multifidus

Originatesinthelowercervicalvertebrae(allthoracicandlumbarvertebrae)attachingtothe‘spinousprocess’ofallvertebraeextendingfromL5–C2(seethesectionon‘Thespine’).

Bilaterallyextendsthevertebralcolumn,hasacontrollingeffectinlateralflexion,assistingstability,andisattachedtoallvertebrae.

Psoas

Originatesonthe‘transverseprocess’ofthelumbarvertebrae.Joinstogetherwiththeiliacus,whichattachesalongtheinnersurfaceofthepelvis.Togethertheypassthroughthegroin,attachingtothetopofthefrontthigh.

Flexingthehipsandliftingthelegs.

Pelvicfloor

Runfromthetailbone(coccyx)tothepubicbone.Thefrontandbackpassages(vagina,anusandurethra)arecontrolledbythesphinctermuscles,whichliewithinthepelvicfloor.

Hascontrollingeffectwhenurinating.

Thoraco-lumbarfascia

Alargesheetoffibroustissuesurroundingtheback,coveringtheextensormuscles.Itattachesmediallytothethoracic,lumbarandsacralvertebrae,andlaterallytotheribs.

Intercostalmuscles

Themusclesthatlieinbetweentheribs.

Helptoelevatetheribsandassistinrespiration,areconstantlyactiveduringspeech.

Spinalerectors

Attachedtothesacralandiliaccrest,formathicktendonousmuscle,whichultimatelyattachestothelumbarandthoracicvertebrae.

Helptoextendthespineandsupportitduringflexionactivities,suchasbendingforwards.

The rectus abdominusmuscle creates forward flexion.Putting this into a non-sport-specificcontext,itsfunctionalroleistogetusoutofbedoroutofthebath,which begs the question why do the majority of abdominal exercises we seedescribedinvariousmagazinesspendsomuchtimeonconditioningthismuscle.Isthequesttoachievetheelusivesix-packthatimportant?The rectus abdominus is essentially made up of fast-twitch fibres, and to

work thismuscle effectivelywe need to look at themost appropriate trainingmethods,movementrangesandresistancestouse.

TRANSVERSEABDOMINUSThe transverse abdominus contracts constantly during all movements,irrespective of direction. It is predominantly a slow-twitchmuscle and whenactingwiththeobliqueshelpsdrawthenaveltothespine,workingtogetherwiththediaphragmandpelvicfloormuscles.Itrestrictsmovementbythethoraco-lumbar fascia and acts to increase intra-abdominal pressure (the pressureinsidetheabdominalcavity)whenrequired–forexample,whenyoumightholdyourbreathifliftingaheavyobjectorindeedwhenyoucoughorlaugh,asthetransverseabdominuscontractsduringanyforcedexpiration.

EXTERNALANDINTERNALOBLIQUESTheexternalobliquecreatesrotationofthetrunk,whichisvitalinmanyracquetandfieldsports.Italsoassists inlateralflexionof thespineand, togetherwiththeinternaloblique,helpsstabilisethespinefromlateralforces.Thishappensasa result of themuscles working in opposition due to their line ofmovement,positioningonthebodyandrelativeangleofpull.

QUADRATUSLUMBORUMTheinnerportionofthequadratuslumborumisadjacenttothespineandweusethis muscle to counter any situation where the spine is being forced to bendlaterally(sideways),suchaswhenholdingasuitcaseorashoppingbag inonehand.Theouterportionworkstogetherwiththeobliquesduringlateralflexion.

PELVICFLOORThepelvicfloormusclesareimportantastheyformpartoftheabdominalcavity

and assist in maintaining intra-abdominal pressure. This pressure can assiststabilisation (as described later) and is important, especially when lifting. Yetwhenthesemusclesaredeconditioned,sayafterpregnancyorfollowingseverelowerbackpain,thesphinctermuscleswithinthepelvicfloorcanlosecontrolofthe bladder and dribble urine. This can sometimes occur when you laugh orcough.

ThestabilisermusclesThestabilisermusclesaredeepsupportingmusclesandhavevariousrolesintorsoconditioninginrelationtostability,postureandspecificmovement.Mostofthemareincorporatedtosomeextentduringabdominalwork,butitisimportantnottooverworkthesuperficialmusclestothedetrimentofthestabiliserswhenexercising.Thiscancreatemuscleimbalances,andthisinturncancauseposturalproblemsorleadtoaninjuryatalaterdate.

Figure5Musclechart(a)rectusabdominus;(b)externaloblique;(c)internaloblique;(d)

transversusabdominus;(e)quadratuslumborum;(f)multifidus;(g)hipflexors(iliopsoas);(h)spinalerectors(erectorspinae)

MULTIFIDUSThemultifidushelpstostiffenthespinetoenableit toresistbendingforces.Ithasaflatteningeffectonthelumbarcurve,butfollowinginjurytothespineorafterlowerbackpainthismusclewillneedtoberetrainedinordertorestoreitssupportingability.

SPINALERECTORSThe spinal erectors support the spine when bending forwards and backwards,and are responsible for extending the spine from a flexed position. They arepowerfulmuscles but have low endurance and as such should be trainedwiththis inmind. The greater the bending of the spine that occurs, and unless themusclesarefiringcorrectly,theweakertheywillbecome.

HIPFLEXORSThe hip flexors (psoas muscle group) flex the hip by either lifting the legtowards the trunk or, when flexing at the hip and keeping the back straight,pulling the trunk towards the hips. When the hip flexors contract, theattachments pull the lumbar vertebrae together, increasing the pressure on thediscs.Thiscanaggravatethelowerback,causingpain,somakesurethatwhenyouareworkingthehipflexorsthespineisstabilisedandinaneutralposition.

HOWAMUSCLEWORKSAmusclecanonlycontractandpull, itcanneverpush.Thefibreswithineachmuscle overlap and pull together to create a force,which in turn pulls on thetendonsandlimbs.Consideryourarmactionwhenyoudrinkfromaglass.Themusclesonthefrontofyourupperarmcontractandpullyourlowerarmtowardsyou, bending at the elbow, to lift the glass to yourmouth.Themuscles at thebackofyourupperarmrelaxtoallowthismovementtooccur.Ifyoulookatanabdominalcurlorsit-upexercise, therectusabdominuspullson theribcage tobringitclosertothepelvis,liftingtheshoulderbladesoffthefloor.However,therectusabdominuscanonlyshortensofar,andwhenfullycontractedtherecanbenofurthermovement.Forthespinetoflexfurther, thehipflexorshavetotakeover topull the lumbar spineoff the floor.The involvementof thehip flexorscanaggravatethelowerback,sowhenperforminganabdominalcurlyoushould

try to minimise the hip-flexor involvement to reduce potential injury to thespine.Thetrunkmusclesfallintotwocategories:

1thosethatareprimarilyresponsibleforstabilisation2thosethatareprimarilyresponsibleformovement.

However, the spine is not only supported by your trunk muscles – othermechanisms of stabilisation occur to initiate stability and maintain correctposture.1,2,3,4

INNERANDOUTERUNITSWe often refer to the deep stabiliser muscles as a ‘corset’ or ‘girdle’, whichenablesstabilisationandcorestability.Thesemusclescreatewhatisalsoknownasan‘innerunit’and,aswehaveseen,haveastiffeningeffectonthespine.1,4The inner unit muscles include the transverse abdominus, multifidus, pelvicfloor, diaphragm and posterior fibres of the internal oblique. The transverseabdominus plays themajor role among the inner unit muscles. It is activatedpriortoallmovementand,inconjunctionwiththeinnerunitmusculature,helpstostabilisethespine,allowingmovementfromthelimbs.Poorconditioningoftheinnerunitstabiliserscanleadtospinalinjuryand/orrelatedpain.3

StabilisingtrunkmusclesThestabilisingtrunkmusclescontractlikeanyothermuscle,yettheemphasisisonstabilisationofthespineandnotonmovement.Whenthedeepmusclescontracttheyworkinunisontohelpmaintainstabilityofthespine.Imagineerectingapoleinyourgarden.Onitsownthepolehasnostrength,yetifyouhaveanumberofdifferentguideropesallpullingfromdifferinganglesanddirections,thepolewillhavestrengthandstructure.Themusclesandligamentsofthetrunkworkinasimilarwaytotheseguideropes,allpullingatvaryingintensitiestocreatetheappropriatepostureorspinalposition.

Theprimaryrolefortheouterunitmusclesistoinitiatemovementbutsome

dohaveastabilisationrole.Theseareknownastheglobalmusclesandincludethespinalerectors,externalobliques,internalobliques,latissimusdorsi,gluteals,hamstrings and adductors. These work in unison with the inner unitmusculature.4

Aswehave seen, stabilisation is achievedby the inner unitmuscles,whichhelptoco-ordinateaseriesofmechanismstoassiststabilisation.4

THORACO-LUMBARFASCIAGAINAs the transverse abdominus contracts, pulling in the abdominal wall, theinternal oblique acts in synergy to create tension through the thoraco-lumbarfascia. This tension exerts a force on the lumbar spine helping to keep itsupported and stable; this is called thoraco-lumbar fascia gain.3,4 In principle,thisprocessisnotdissimilartoerectingatent,insomuchasthedifferentguideropesacttogether,‘asateam’,tohelpsupportthemainstructure.

INTRA-ABDOMINALPRESSUREThis is created following the contraction of the transverse abdominus, whichpulls the abdominal wall inwards, increasing the pressure in the abdominalcavity,andforcingthediaphragmupwardsandpelvicfloordownwards.Holdingyourbreathduringalifting,punchingorthrowingactionwillalsoincreasethisintra-abdominalpressure.

HYDRAULICAMPLIFIEREFFECTThisoccurswhen the thoraco-lumbar fascia surrounding thebackmusclesandfascia forms a relative cylinder. During contraction of the back muscles ahydrauliceffectoccursthatassistsextensionofthespinefromflexion.4Let’sputthisintocontextandlookatthemovementthatoccurswhenyoulift

aloadedwheelbarrow.Priortothelift,youpositionyourselfinthemostsuitableposition so that your legs are next to the barrow’s handles.As youbend yourlegs,youinitiatecontractionofthetransverseabdominusandothercoremusclestomaintainstabilisationofthetorso.Theremightbeapartialforwardlean,eventhoughthelegswouldbeperformingthemajorityofthelift.Tokeepyourerectposture, your back extensor muscles engage. At the point of lifting, yourtransverseabdominusbraces,creatingthethoraco-lumbarfasciagain(describedabove). Your intra-abdominal pressure (again, see above) would be increasedboth due to your transverse abdominus being contracted and possibly becauseyou might need to hold your breath as you lift. As you lift, the forcesencountered mean a hydraulic amplifier effect occurs, which enhances yourback’sstability.Whileyourinnerunitmusclesarecontracting,theyareassistedbyyourouterunitmuscles,namelytheerectors,abdominals,glutes,hamstringsandback.Asyouwheelthewheelbarrowforwardsyourouterunitmusclesassistwith stabilisation and allow movement using the legs while the inner unit

musclesworkwiththemtocounteranyspinalmovement.All thesemechanismsofstabilisationworkasa resultof thecontractionsof

theinnerunitmuscles.Togetherwithassistancefromtheouterunitmusculaturetheresult isasynergyofforce thatacts toovercometheexternal forcesof theload to be lifted against gravity. This is essentially how core stability andstabilisationofthespineoccurs.

SUMMARY•Amusclecanonlycontractandpull,itcanneverpush.

• The trunkmuscles fall into two categories, inner and outer – those that areprimarilyresponsibleforstabilisationandthosethatareprimarilyresponsibleformovement.

•Poorconditioningoftheinnerunitstabiliserscanleadtospinalinjuryand/orrelatedpain.

•Differentmechanismsofstabilisationworkasaresultofthecontractionsoftheinnerunitmuscles.

•The inner andouter unitmuscleswork together to create stabilisationof thespineandallowsubsequentmovement.

Improvingyourcorestabilitycanhaveamajorknock-oneffect.Itcanimproveyour power, agility and balance in sport. Strength and endurance gains in thecore muscles can help improve your posture and are often fundamental toovercominginjuriestothelowerbackandspine.Correctbracingtechniquescanhelpyoutoachieveaflattertummy,notbyareductioninfat,butratherthankstothe conditioning of the transverse muscle and other deep abdominal muscles,which, together with better posture, has a flattening effect on the trunk.Improvedcorestabilityalsohasacentralroleincontrollingallmovement.So,as you can see, core stability work should have a central role in all fitnessprogramme design, as many exercises and movements will benefit. From adifferent perspective, any functional movement, whether related to a sportingactionoralifestyleactivity,canbeperformedwhileapplyingcoreconditioningtechniquesandabdominalbracing.Thishasledtothetermoftenassociatedwithgoodcore stability– ‘functional fitness’ (sometimesalsoknownas ‘functionalmovement’).

FUNCTIONALFITNESSTherehasbeenmuch talkof functional fitness training in recentyears,but alltoooftentheterm‘functional’ismisunderstood.Functionalfitnesstrainingcanrelate to either lifestyle exercises or sports training. To check whether anexerciseis‘functional’,askyourselfthefollowingquestions.

ARETHEBIO-MOTORSKILLSBEINGDEVELOPEDUSEFULFORTHEDESIREDACTIVITY?

Theterms‘bio-motor’or‘lifemovement’skillsrefertolevelsofpower,strength,speed, endurance, co-ordination, agility, flexibility and balance, as describedbelow.5Toachievefunctionalgainsyouhavetoperformanexercisethatutilisesthese principles relative to your sport or activity. To create an appropriateexerciseplanforsportyoushould initiallyfollowabasicconditioningroutine.Then,graduallyintroduceexercisesthataredirectlyrelativetomovementsinthesport itself. In other words, if you are following a training programme forsquash,whichinvolvesmanymulti-directionallungemovements,itwouldmakesense to incorporatemulti-directional lungesusing abaror light dumbbells asopposedtousingalegpressorlegextensionmachine,whichalsotrainsthelegs.

DOESTHEEXERCISEREQUIREYOUTOMAINTAINYOURBALANCE?Free-standing exercises tend to be functional in nature compared tomachine-based exercises, where balance is not tested.When you perform a seated legpressonamachinethereislittleriskoflosingyourbalance.Youdonotneedtorecruityourstabilisermusclesoradjustyourcentreofgravity,becauseyourbaseofsupport remainsunchangedasyousitona fixedchair.However,whenyouperformafrontsquatusingabarbell,youhavetomaintainyourbalanceasyourcentre of gravity adjustswhen you lower and raise the bar.You are forced tomaketinyadjustmentsinyour‘static’and‘dynamic’stabilisersystemsinordertomaintain your balance. The static stabilising system isworking against theforceof gravity tomaintain an upright position,while the dynamic stabilisingsystemcontrolsthejointmusclestoallowyoutomaintainthepositionofthebarwhileperformingthedesiredmovement.6

DOESTHEEXERCISEREFLECTTHESPORTINGMOVEMENTORACTIVITY?For example, if you are a volleyball player and are training to improve yourverticaljumpheight,youwillobviouslyincludelegexercises.Researchsuggeststhatbyfollowinggeneralisedmotorpatternsofmovement, thebrainisassistedin developing motor skills relative to that final movement.6,7 The brainremembers the movements more than the specific muscle contractions. As aresultyoushouldlookatwhichmovements,notjustwhichmuscles,arerelativetoa specific sporting action. So,with volleyball training, you should progressfrom basic muscular strength training exercises like a classic squat, to moredynamic movements like power cleans, and then introduce related jumpexercises including resisted jumps usingweighted vests and resisted jumping.

These movement patterns resemble the end movement and so will train thenervesandmusclesinadirectlysimilarwaytodesiredmovementitself.

ISITANISOLATEDORCOMPOUNDMOVEMENT?To be effective,we need tomove away from the idea that you should train aspecificmusclesolelyonthebasisofaesthetics(thatis,toincreaseitssize).Weshouldconsiderusingcompoundexercises that traingroupsofmuscles,ratherthanisolationexercisesthatfocusonasinglemuscle.Considerthis:whenyouperform a lying triceps extension you will train the triceps, but performing atricepsdipofftheendofabenchwilltrainthetriceps,shouldersandinnerchestmuscles. In addition, this ismuch closer to the kind ofmovement youmightperformduringyourday,suchaspushingdownon thearmsofachair tohelpyoutostandupwhenyouhavetoanswerthefrontdoor.Functional fitness training for non-sports people integrates lifestyle or

functionalmovementintoatrainingprogramme–thatis,itcreatesexercisesthatreplicateactivitiesyoudoonadailybasis,suchasliftingshoppingintothebootofyourcarorstandingupfromaseatedposition.Whenintroducingfunctionalfitness,eitherwhenworkingonyourownorwhenteachingaclass,itiswisetoworkwith justbodyweightexercises rather thanadditionalequipment, so thatyoucanfocusattentiononthedesiredmovement.If you are a sportsperson, or are involved with training sportspeople,

introducing multi-plane movements such as multi-directional lunges makessense.Butforthegeneralpopulationevencertainconventionalexercisesmightnothavebeenmastered.Take,forexample,asquattechnique.Manyparticipantswill not lower their torso sufficiently to resemble a functional squat (a sittingposition).Thisisbecausethereisnoguidetotheloweringposition.Afunctionalfitness training technique would use adjustable-height benches so that theparticipants can actually ‘sit down’ and stand up again. For those participantswho find squatting to a seated position difficult, youwould need to raise thebenchheightslightlysotheyareperformingaquarter-squattositonthebench.As theybecomemoreconfidentwith thismovement,youcan lower thebenchheight gradually until the height resembles that of a chair or toilet seat.Consequentlytheywillbetrainingtheirmusclesandtheirbalanceinadirectlyfunctional way. Everyone has to go to the toilet, therefore it is a functionalexercise!Thegoalwithfunctionaltrainingistocombinebodyawarenesswithnormal

‘life’ movements in a co-ordinated and structured way. Rather than focus onisolationexercisesthattrainspecificmuscles,wetrain‘holistically’,integrating

groups of muscles throughout a movement that challenges your balance,improvesyourstabilisationandenhancesyourco-ordination.Beforeyouembarkon this holistic or integrated training process it is necessary to understand thesciencebehindintegratedtrainingandthisbeginswiththeKineticchain.The Kinetic chain is an integrated functional unit comprising muscles,

tendons,ligaments,fascia,nervesandbones.Alltheseelementsneedtoworkinharmony for optimum movement and performance. This synergy of workingtogetherisknownasneuromuscularefficiency. If thereareimbalanceswithinthisunit, problemscanoccur, suchasdecreasedperformance,muscle traumaandinjury.Animbalanceinmuscleswhereby,forexample,onemusclegroupisweak, might lead to other muscles having to compensate in maintaining orperformingamovement.Thisisknownassynergisticdominance.19This imbalance disrupts the efficiency of the neuromuscular system and the

Kineticchainiscompromised.Itisnecessarytotrytoreconditiontheweakenedmuscle through appropriate training to help restore the balance in theKineticchain.Regardlessofyourgoals,letusnotforgetthatallmovementoriginatesfrom

thecoreandthusgoodcorestabilisationisfundamentalforallmovement.

POSTUREGoodpostureensuresthatmovementscanbeperformedwithminimalstraintothejoints,ligaments,tendonsandmuscles,andthatthereisnocompressiononthe internalorgans,nervesorbloodvessels.Abalancedposturewithaneutralspine reduces the stresses to the vertebrae and surrounding muscles andligaments,allowingnormalmovementtooccurwithoutpainordiscomfort.Yourpostureiscontrolledbyanautomaticmechanisminthebrain,whichrespondstothe feedback from messages sent by your muscles. For example, if you leanslightlytooneside, thenervesassociatedwith themusclesandligamentssendmessagestoyourbrain,whichthensendsoutmessagestoothermusclestohelpcorrectthismovementorstancebytellingthemusclestocontracttoregainyourpostureorbalance.Poorpostureoveraperiodoftimecanleadtodiscproblems(see here), but also to osteoarthritis in later life and, if not corrected, poorposturecanexacerbatetheposturalconditionsoutlinedbelow.

PosturePostureisthealignmentofthejointsandmusclestoassistfunction.

KYPHOSISOften,poorpostureisrelatedtomuscleimbalances.Overtimethiscanleadtojoint and spinal problems.Kyphosis is an extreme example of this. Excessiveslouchingcancausethechestmusclestoshortenandtheywilleventuallypullontheshouldergirdle,causinga ‘roundingof theshoulders’–kyphosis.Thiscansometimes be seen in a gym environment, where certain members train theirchests excessively and have created very strong chest muscles, which haveshortened. Their back training routine is not as prominent, though, and themusclesthereareweakandstretched.Thisimbalancecanleadtoaroundingoftheshoulders.

LORDOSISLordosisisanothercommonposturalproblem.Itoccurswhenthelumbarcurvebecomesmore pronounced. Typically,when viewed from the side, thismeansthatthebellysticksouttothefrontandthebuttockstotherear.Poorabdominaltension is one causal factor, as are tight hip flexor muscles and weak backmuscles. If corrective exercises are not incorporated, together with theappropriate stretches, an increased lordotic spinal curve can lead to increasedlowerbackpainanddiscproblems.

SCOLIOSISScoliosisisaconditioninwhichthespinecurvestooneside.Inmanycasesthisoccursinchildhoodbutgoesuntreated,causingproblemslateron.Obvioussignsmightbeunevenshoulders,leaningtoonesideorhavingaprominentshoulderblade.Adolescentgirlsaremorelikelythanboystosufferfromseriousscoliosisbut whether this is due to growth spurts, hormonal imbalances or connectivetissuedisordersisuncertain.

Figure6Typesofpoorposture(a)kyphosis;(b)lordosis;(c)scoliosis

CAUSESOFPOORPOSTURESomeofthecausesofpoorpostureinclude:

•footproblems•incorrectfootwear•beingoverweight•weakmuscles•injuries•pregnancy•poordiet.

TestingyourpostureTotestyourposture,workwithafriendorpartneranduseaverticalreferencesuchasaplumblineordoorframe.Ifyouweretodropaplumblinedownfromthe ceiling, or stand sideways on to a door frame, the line should go throughyourhead,ear,elbow,hipandkneeandfinishjust infrontofyouranklejoint.Whenlookingatyourpelvisfromtheside, the toppointor ‘rim’– that is, thepointthatisfurthestforward–shouldbedirectlyabovethepubicbone.Look at your partner frombehind.Get them to standwith their feet 10 cm

apart and view their body up and down. Check their feet to see if they haveeither a high arch or flat feet, as these conditions might cause compensatoryeffectselsewhere.Lookatthecreasesatthebackoftheirkneesandundertheirbuttockstochecktheyaresimilarandthesamelevel.Lookatthepelvisandhipstoseeifonesideishigherthantheother.Lookatthespinetoseeifthereisanytwistor leantooneside.Checktheshoulderbladestoseethatoneshoulder isnot dominant or whether one looks higher than the other. Finally, check theshouldersandnecktolookforanytilting.

TheadverseeffectsofoverworkingmusclesIfamuscleisoverworkeditwillshorten,becomeoveractiveand,finally,becomefibrousandnotreturntofulllength.Thiscanhaveadetrimentaleffectonbothpostureandmusclebalancing.

One way to test your posture is to stand upright next to a wall. Your head,shoulderbladesandbuttocksshouldbeincontactwiththewallandyourheelsapproximately5–10cmaway.Placeyourhand,oraskyourpartnertoplacetheir

hand, in the gap between the wall and your lower back. This should be arelativelysnugfit.Ifyouhavequitealotofspacebetweenyourhandandyourlowerbackyouhaveanincreasedlumbarcurve.Itisworthrecordingany‘abnormalities’or‘weakareas’onasheetsothatyou

cancompareyourresultswhenyoucheckagainaftersixmonthsoftraining.Before embarking on a training programme it is important first to identify

yourpostureoralignmentwhenperformingcertainexercisesormovements.Thepositioning and alignment of your ankles, limbs, pelvis, torso and headthroughout the movement will identify any postural deviations caused bymuscularimbalancesyoumighthave.Muscularimbalancesoccurwhenonemuscleistightorweakincomparison

withitsopposingmusclegroup.Forexample,ifthehipflexorsaretightandthegluteal muscles are weak, this can cause the pelvis to tip forwards causing alordotic curve in the spine. Before performing an exercise such as a squat, itwould be important to establish a better postural alignment of the pelvis.Appropriate stretching exercises to reduce tightness in the hip flexormuscles,togetherwiththecorrectstrengtheningexercisesforthegluteals,hamstringsandlowerback,willhelptoimprovethealignmentofthepelvis.There are different ways to test for postural alignment and specificmuscle

imbalances.Anexampleofascreeningtestisshownbelow:

OVERHEADSQUATTESTSTARTINGPOSITIONANDACTION•Toperformthistest,begininarelaxedpositionwithfeetshoulder-widthapartandparallel.

•Extendyourarmsstraightaboveyourheadwithupperarmsnexttoyourears.•Performthesquatexercisebybendingthekneesandloweringyourselfdowntoanearsittingpositionbeforestraighteningyourlegsandreturningtothestartposition.

•Asyouperformthisexercise,trytoensureyourkneesareinlinewithyourfeetbutthattheydonotgooverandinfrontofyourtoesasyousquatdown.

• The hips should remain level and, as you lower yourself down, your armsshould remain in the same line as the start position, extending above yourhead.

•Youshouldgetaqualifiedtrainertoobserveasyouperformthistaskandgetthem to look at any postural deviations, starting at the ankles andworkingtheirwayuptothehead.

•Thetrainershouldobserveyouperformingrepeatedmovementsorrepetitions,viewed from the front, the side and from the rear to assess all the possibleimbalancesandyoushouldperform10–15repetitions.

•Youcouldaskafriendtoobserveyou,buttheymightnotidentifyalltheareasofmisalignmentandthusmisspotentialmuscularimbalancesyoumighthave.

Table3.1TipsforimprovedpostureTechnique Action

Correctliftingtechniques

Bendyourkneeswhenliftingsomething,andavoidbendingyourbackasyoulift.Braceyourabdominalsanduseyourlegstoprovidethepowerwhenlifting.Whencarryingobjects,keepthemclosetoyou.Trynottooverloadshoulderbagsasthiswillcauseyoutoleantoonesidewhencarrying.

Sleepingtechniques Avoidsleepingonyourfront.Ifnecessary,whensleepingonyourside,placeapillowbetweenyourthighs.

Usingthetelephone

Useaspeaker-phoneorearpiecesothatyoudonothavetobalancethereceiverbetweenyourneckandshoulder.

Whensitting

Kneesshouldbelevelwithorjustabovethehips.Placearolledtowelorfirmcushionbehindyoutoprovidelumbarsupport.

Whenwalking Walktall,keepingyourheadupandyourshouldersback.

Thisisoneofthemostcommonscreeningtestsusedwhenidentifyingmuscularimbalances as it identifies many potential ‘weak’ areas within one exercise.Havingperformedthemovementinfrontofatrainerorcolleague,someoftheobservationsmightbethatyourfeetflattenasyousquatoreventhatyoucomeupontoyourtoes,orperhapsyourkneesmoveclosertogether.Maybeyourhipstilt to the leftor right asyou lowerdownormaybeyoucannotmaintainyourarmsextendedaboveyourheadandtheycomeforwardsinfrontofyourhead.Theseareallsignsofmuscular imbalancesandcanbepotentiallyexplainedinTable3.2.Ifyoursoleusmuscle (themusclebehindyourankleandat the rearofyour

lower leg) is tight,youwillnothavefull rangeofmovementaroundtheanklejointandsoyoumightnotbeable tosquatdownwithout risingupon toyourtoes. If your knees come closer together as you squat, it might be that youradductor muscles are tight or that they are trying to assist in the movementbecause other muscles, such as your quadriceps and gluteal muscles, arerelativelyweak.Perhapsyouhaveastrongerrightorleft leg,whichyoutrytousemorewhenperformingthemovement.Thiscancauseatiltingofthepelvis.Ifyoucannotmaintainyourarmsinanoverheadpositionastheydropdownandforwards, this is likelytobebecauseyouhavemuchstrongerandtighterchestmuscles in comparison to your back muscles such as the rhomboid group orinfraspinatus.Screening tests are useful when embarking on a new training plan as it is

importantnottoover-trainmusclesthatmightalreadybetight.Forexample,ifsomeone has very strong and tight hip flexors causing an increased lordoticcurve in the spine, it would be foolish to perform leg lifts and/or abdominalcrunchmovementsthatcouldexacerbatethesituation.Astretchingprogrammeto reduce the tightness in the hip fl exor muscles, together with corestrengthening exercises for the torso and also for theweaker glutealmuscles,wouldbethesolution.

Table3.2Screeningexercisetest–squatwitharmsoverhead

SUMMARY•Core stability can improveyourpower, agility andbalance in sport, andcanhelpimproveyourposture,helpingtoovercometheeffectsofinjuriestothelowerbackandspine.

•Improvedcorestabilityhasaholisticroleinallmovement.

• The term ‘functional exercise’ describes the integration of movements thatrelatedirectlytolifestyleactivities,orsports-specificmovement.

•Postureisthealignmentofthejointsandmusclestoassistfunction.

•Kyphosisisaconditionwherethereisanincreasedthoraciccurve.

•Lordosisisaconditionwherethereisanincreasedlumbarcurve.

•Scoliosisisthecurvatureofthespinelaterally.

•TheKineticchainisanintegratedfunctionalunitcomprisingmuscles,tendons,ligaments, fascia, nerves and bones. All these elements need to work in

synergyforneuromuscularefficiency.

Improvementsincorestabilityareofbenefittoeveryone,fromnewexerciserstoregularfitnessenthusiasts,fromhigh-levelathleteslookingforthatextra‘edge’totheelderlyorthoserecoveringfrominjury.Include core stability exercises in any exercise programme. All too often,

basicexerciseprogrammesfocussolelyonmachine-basedgymexercises.Whileitisimportantforthenewexercisertotrainonequipmentthatrequiresminimalstabilisationandthought(as the techniqueneeds tobelearnedfirst)assoonastheexerciserfeelsconfidentperformingtheexercisesthenadaptationsshouldbemadetoencouragemorefunctionalmovement.Theintroductionoffree-weightexercises isoneway toencourage theengagementofstabilisationmuscles.Asconfidencegrows,moreadvanceddrillscanbeintroduced.

FirmfoundationsEverytimeyoucreateanexerciseregime,thinkofthehumanbodyasahouse.Itdoesn’tmatterhowstrongyourbrickworkandjoistsareifyourfoundationsarenotsolid.Ahousebuiltwithoutfirmfoundationswillhavenosupportandhasastrongchanceofcollapsing.Similarly,ifanexerciseregimedoesnotincorporatecorestabilitywork,youwon’tseeoptimalstrengthandconditioninggains.

If you look at various training regimes it can appear that they apply totally

different principles.However, if you look a little closer they are actually verysimilar.

Figure7

If you consider the four different disciplines of dance, martial arts, sport andyoga(asshowninFigure7),allhavevaryingamountsofrhythm,fluidity,focusand applied power, depending on the discipline. You might think that theabdominal training within each discipline would be very different, and to acertainextent it is.First,bracingandstabilisationare importantpartsofdancetraining and yoga, with many positions and stances that require exceptionalbalanceandwhichthereforeincorporatestabilisationconditioningtechniques.Much of the appropriate training in martial arts also comes from indirect

training–forexample,when‘taking’or‘throwing’apunchoneneedstobraceortensetheabdominalsinordertominimiseanypainfeltortogatheroptimumpowerrespectively.Now think about a tennis serve, volleyball spike or chest pass. Without

optimalbracingorcontractionof thetransverseabdominus,albeitwithasmallbut rapid contraction of the rectus abdominus, there would be no power.Weoften think of the transverse abdominus as the muscle that controls intra-abdominal pressure and assists with forced expiration – well, think of thevocalisationandfunctionalgruntingyouhearataladies’singlestennismatch!So, as you can see, the transverse abdominus and deep core muscles are

highlyactiveinallfourofthedisciplinesdescribed.Theinnercircleremindsusthatwhilethespecifictrainingforallfourdisciplineswillvary,therewillstillbeacorerequirementofabdominaltrainingthatisverysimilar.

Sport’sfoundationCorestabilityexercisesshouldbeincorporatedintotrainingforallsportsandlifeingeneral.Itisonlywhenwelookintothedifferentrequirementsofeachdisciplinethatweneedtobemorespecificinourtraining.Withthisinmind,ifwecanreplicatethemovementsofasportingaction,applyingtheappropriateresistanceinacontrolledmanner,wewillbeonthewaytotrainingthemusclefunctionallyanddirectly,relativetothatsport.Ifwecanenhancecoreconditioningwithinthetrainingprogramme,thenincreasesinpowerandagilitywillfollow.

THEELDERLYResearch indicates that it is never too late to start exercising. Cardio-vascularand strength gains, together with body fat reduction, improved posture andgreatermobilityhaveallbeenachievedbypeopleintheirsixties,seventiesandeighties.However,animportantissuewhendevisingaconditioningprogrammeforanelderlypersonisthatofbalance.Injuriessustainedfromfallsasaresultofpoorbalancearetheleadingcauseofdeathsinpeopleaged70andover,yetthisfigurecanbedrasticallyreducedwiththeappropriatedynamicconditioningandstabilisationactivities.Interspersingconditioningexercises,whichstrengthenthelegs and lower back, with balance and stabilisation drills, is one answer.Introducing exercises using stability balls is another. Incorporating dynamicmovementslikebalancingononelegorthrowingandcatchingaball isaveryeffectivewayoftrainingthestabiliserandneutralisermusclesofthetrunk.Otherfunctionalactivitieswould include t’aichiandevendancing–anythingwherebalance and mobility is tested, provided that the trunk muscles are activelyworkingtoassistbalanceandtoprotectthespine.

PREGNANCYDuringpregnancy,thegrowingchildcausestheabdominalmusclestostretchsothatitsgrowthisnotrestrictedinanyway.Thelargemuscleatthefrontofthetorso,therectusabdominus,hastheabilitytostretchverticallybutitshorizontal,orlateral,stretchingabilityislimited.Asthechildgrows,therectusabdominusactuallysplitsinthecentre,alongthelinearalba.Thisprocessiscalleddiastasis.The extent of this split is dependent onmany factors, such as having a largebaby,ortwinsortriplets,incomparisontothesizeofthewoman’spelvis.Thediastasisisoftenenlargedinwomenwhoseldomexerciseandwhoseabdominalsare relativelyweak, or in thosewomenwhohavenot followed a conditioningroutinefortheirabdominalsfollowingapreviouspregnancy.

Figure8Diastasisinpregnancy

Doing abdominal exercises during pregnancy is perfectly fine, but after thethird month (first trimester), pregnant women should avoid exercising whenlyingflatontheirbacks.Whenapregnantwomanliesonherback,theweightofthebabyputspressureonthelargeveinthatreturnsbloodtotheheart,andtheartery thatcarriesblood to thebaby.Thiscouldcause reducedblood flowandlead to dizziness, light-headedness, or even possibly fainting, and potentiallycauseproblemsforthechild.Pelvictiltingandabdominalhollowingorbracingexercises(drawingthenaveltowardsthespine)canbeperformedinaseatedorstanding position, as feels comfortable. Exercises should also be avoided in aprone, or face down, position as the pressurewill be too great on the foetus.However, abdominal exercises on all fours are fine, unless the weight of thechildcausesthespinetobepulledoutofneutralalignmentandpainisfeltinthelower back. Abdominal hollowing and bracing movements can be performedlyingonthesideasthisputslessstrainontheback.Ifyouhaveaccesstoagymenvironmentwithadjustablecablemachines,itis

perfectly fine to incorporate resistance trainingas longasyouhaveused thesemachinespreviouslyandbeforebecomingpregnant.If you are confident of correct posture and muscle bracing then rotational,

pulling or pressing exercises using the adjustable cables are fine. Again it isimportant to remember the emphasis is to work with a resistance that causesmildfatigueand,asyouprogressthroughthepregnancy,modificationstotheseexerciseswillneedtobeinplace.Otherbodyweightexercisesarealsosuitableprovidingyour techniqueisnotcompromisedbyyour‘bump’andthatyouaresensible.Itwouldbewisetoconsultwithatrainerforapersonalisedprogrammespecifictoyourownneedsratherthanjustdoafewexercisesforthesakeofit.However,ageneralprogrammecanbefoundinTable26.1.Following childbirth, pelvic floor exercises (the pulling inwards and

tightening of the pelvic floor muscles) and abdominal hollowing can be

introducedwithinthefirstweek(threetofourdaysaftergivingbirth),providedtherewerenocomplications.Thesecontractionscanbepractisedthroughouttheday to help restore tone to the pelvic floor and abdominalmuscles. Exercisessuch as pelvic tilting and lower-back stretches to help reduce any exaggeratedlordoticcurvecanbe introducedduring the first fewweeks.Othermovement-related exercises, such as rotations and trunk flexion (see exercises 9.1-9.4),should be avoided until the rectus abdominus muscle gap has narrowed toapproximately 2–3 cm (this can bemeasured by using your index andmiddlefingerstogether,andpressingthemgentlyintothegap).

SUMMARY• Core stability training is of benefit to all regular exercisers – without it,strengthandconditioninggainsareaffected.

• The introduction of free-weight exercises is one way to encourage a newexercisertoengagehis/herstabilisationmuscles.

•Theelderlycanalsobenefitfromperformingmovementsthatencouragecorestability,andthiscanhelpimprovetheirbalance.Injuriessustainedfromfallsasaresultofpoorbalancearetheleadingcauseofdeathsinpeopleaged70andover.

•Abdominalexercises thatworkon thepelvic floormusclesandcorestabilityare of benefit both during and after pregnancy if sensible precautions aretaken.

Thebiggestproblemwhen teachingcore stability, both in aone-to-one settingandgroup exercise environment, is that participants ingeneral haveverypoormuscleawarenessandmanycannotidentifywithalloftheprinciples.People’s ability to identify and then contract the transverse abdominus still

seemstobethebiggestlimitingfactor.Rememberthatthisisalearnedprocess!To initiate the transversecontraction,youbeginbydrawing thenavel inwards,towardsthespine.Ausefulanalogywouldbetoimagineyouaretryingonapairof jeans and you have to pull in your abdominals to zip up the jeans.Visualisation terminologymightbe to ‘think thin’.Asyoudo this, engage thepelvicfloormusclesbypullinginandtightening.Aimtocontractthemusclesofthe anus and then initiate contraction of other muscles around the vagina orpenis,much like the contraction that occurs if you are stopping yourself fromurinating. This contraction should then be held while maintaining correctbreathingthroughout.In a group environment, it is imperative to educate each participant as to

exactlywhatissupposedtohappenandwhattheyaresupposedtofeel.Oneofthe bestways to do this is using a hands-onapproach so that eachparticipantwill feel their muscles contract as they aim to tighten and brace the corestabilisers.Onaone-to-onelevel,holdyourparticipant’sabdomenwiththemsothat their fingerspress justabove thehipswithfinger tipsapproximately5cmaway from the navel. By pressing this area you are most likely to feel thetransverseabdominuscontraction.Ifyouareworkinginagroup,orareonyourown, position yourself so that the spine is in a neutral position, either lying,seatedor standing, and then initiate the transverse abdominus andpelvic floorcontractions,allowingyourfingerstofeeltheabdominalstightenasyoudoso.

ImportantThiscarefulandmonitoredteachingofthebasiccontractionofthecorestabilisersisvital,asotherwisesomeparticipantswillnotidentifywiththecontractionrequiredandwilljustbreatheinandholdtheirbreath!

Having identified and learned the appropriate bracing and stabilisation

techniques, the next stage is to apply thesewith varying degrees of difficulty.Thiscanbethroughholdingthespineinneutralwhilethelimbsperformcertainmovements, or maintaining a neutral spine as the entire body is rotated ormoved.It is important to train the stabilisationmuscles first, as theseare invariably

slow twitch (have greater endurance) as opposed to the superficial, globalmuscles, which are predominantly fast twitch (have less endurance, but havegreatercapacityforgrowth).Thismeansthattheglobalmuscleswillnottireasquickly.Once you, or your class, have grasped themechanics of stabilisation,and understand the relative intensity and duration of contraction required, youshould look at functional exercises that involve movement bias and varyingdegreesoffunctionality.Theseexercisestrainthemusclesinasimilarmovementto a specific sporting action, requiring elements of flexion, extension androtation.

UNSTABLEBASETRAININGWhen you embark on a core stability training programme, for a class or foryourself, youmust remember thatmany exerciseswill be brand new andwillthereforerequirecarefuldescription,demonstrationandchecking.Thelearningcurvetimeyouneedtoallowislongerthanyoumaybeusedto,tomakesurethenecessaryinformationhasbeenunderstood.Asmuscleawarenessimprovesandstabilisationtechniquescanbeperformed

with relevant ease, only then is it time to progress. This means looking atspecific goals and applying the abdominal conditioning exercises accordingly.Forinstance,youcouldincorporateproprioceptivedrills(thosethattrainbalanceand dynamic movement, see below). You can include certain equipment aidssuchasstabilityballsandwobbleboardstoachievethis.

Therightfocus

Rememberthatabdominalmusclesareactiveinalmosteverymovementwemake,sotheycanbetrainedtoacertainextentinallactivitiesaslongasthefocusisappropriate.

EQUIPMENTStabilityballs,wobbleboardsandReebokCoreBoards™canbeveryeffectiveandfunwaysoftrainingcorestability.Theyrequirethestabiliserandneutralisermuscles to be activated, to performmovementwithout losing formor balance(theneutralisermusclesworkinsynergywithothermuscles,counter-contractingtomaintainform).This sort of equipment can be very beneficial from a sports-specific

perspectivebecauseifyoucansuccessfullyapplyaspecificsportingmovementusinganunstablebase,yourcoremuscleswillbetrainedtomaintainform.Asaresult, you are creating a solid foundation to work fromwhen you apply thesamemovementwhendoing thesport.Astabilityballcan train theabdominalmusclesthroughagreaterrangethantheyarenormallyworked,andbecauseofthe instability the core muscles are required to be active throughout allmovementstoremainbalanced.WobbleboardsandReebokCoreBoards™bothhave their advantages, asmanydifferent exercises canbeperformed that traindynamic balance and require bracing techniques to maintain a controlledposture.(Seeexercises13.1-13.10whichusethisequipment.)

PROPRIOCEPTIONProprioception is the way that the body reacts and recovers from beingunbalanced.Any external force, such as gravity, a strongwind or an unstablefloor, can cause the body to lose its balance for a moment. The muscles areconstantlyproviding feedback to thebrainabout their surroundingsand forcesactingonthem.Thebrainsendsmessagesviathenervestothemusclesonhowtorespondandwhen.Thistwo-wayprocessofinternalfeedbackusingsensoryawareness and muscle and joint sensitivity creates this complex system ofproprioception.Think about walking up some stairs carrying a heavy load. The increased

weightmight throwout your natural centre of gravity slightly, causing you tohavetoadjustyourstanceormovementtostaybalanced.Ifthisfailsatanypointyou might need to hold on to the wall or take a step back, for example.Supposing you are out walking your dog along the sea front, a gust of winddisruptsyourbalanceandyougrabholdofarailing.Thisexternalforceofwind

actsagainstyourbody,causingyourmusclestohaveto‘think’tostaybalanced.This‘neuro-muscularawareness’canbeimprovedthroughtraining.Trainingonan unstable base can teach your stabiliser and neutraliser muscles to respondrapidly,improvingyouroverallbalanceandco-ordination.

Figure9Bussurfing

BussurfingWhynottrythisfunctionalcorestabilityexercisethenexttimeyouareonabus?Quitesimply,thetaskistostanduponabus,oronthetube,withouthangingontoanything,bracingyourabdominalstabilisationmusclesthroughout,toassistyourbalance.Ifyouaregoodnobodywillnotice.IfyouareOKatityouwilllooklikeasurfer.

Ifyouarebad...wellit’sagreatwaytomakefriends!

Putting this intocontext, thinkabout thebalanceandproprioceptive training

thatoccurswhenyouputyoursocksononeatatimewhilestandingup.Thenconsider the same movement, but performed with both eyes closed.Incorporatingbalancedrillsintoyourlifecanmaketrainingmorefun,anditisanexcellentwaytoapplythestabilisationcontrolyouneedtoafullyfunctionalactivity.

PROGRESSINGAs your stability training progresses, and you start to do body resistanceexercises, external resistance exercises or use an unstable base (stability balletc.),youshouldstarttointroducestabilityexercisestoyourresistancetrainingprogramme.Yourprogramme should interspersemachine-based exerciseswithstabilisation exercises. So, in your workout, gradually replace some of the

machine exercises with free-weight exercises. Then incorporate functionalstrengthmovementsandresistanceexercisesusingastabilityball toencouragefunctionalstrengthandstabilitygains.

NolimitsOnceyouhavegottogripswiththeprinciplesofcorestabilityandcanseehowbeneficialspecificexercisescanbe,thentheonlylimitingfactorisyourownimagination!

Abdominalexercisescanbesplitintothreedistinctcamps:

•trainingforaesthetics•trainingforspecificity•trainingforcorestability.

The latter two feed off each other, as, within a sporting context especially,specificityoftrainingoftenrequirescorestabilityawarenessinordertoperforma certain movement. Progressive resistance can be applied but the resistanceshouldbegeared towards theactivity itself. If aesthetics (lookinggood) is thegoal,thenacombinationoffactorsisneeded.Correctdietandaerobicexercisearethefirstpriority,toreducebodyfatstores,whiletrainingneedstofocusonhypertrophy (increasing muscle size), and so progressive resistance andoverloadprinciples should be used.Different formsof resistance can includecables,resistancetubes,medicineballsandweights(seeexercises14.1-14.34).

SUMMARY• To contract the transverse abdominus, begin by drawing the navel inwards,towardsthespine,inahollowingorbracingaction:‘thinkthin’!

•Whenyouaretrainingtheabdominalsitisimportanttotrainthestabilisationmusclesfirst,asthesewilltirelesseasily.

•Unstable base exercises, using stability balls andwobble boards, require thestabiliser and neutraliser muscles to be activated to perform movementwithoutlosingformorbalance.

• Proprioception is the way that the body reacts and recovers from beingunbalanced.

HOWAMUSCLEGROWSWhenyouwork amuscle the stimulusor force actingon it causes abreakingdown of the muscle proteins and forms tiny tears in the muscle fibre andconnective tissue. During the rest period new proteins are built up and theconnective tissue repaired.This causes themuscle fibres to growback thickerandstronger.This increaseinsizeis theresultofan increase in thenumberoffilaments within the fibre bundle and an increase of muscle proteins. Thisincreaseofcross-sectionalsizeiscalledhypertrophy.Hypertrophydependsonmanyfactors,includingthetypeoftraining,diet,rest

periodsandgeneticsof theperson inquestion.Theemphasiswithstabilisationworkisendurance;however,incertainsportingdisciplinesitcanbearguedthatusingstrengthtrainingwiththestabilisingmusclesisalsoimportant,tohelpdealwiththeintensitiesplacedonthebodywhendoingthesport.

STRENGTH,ENDURANCEANDPOWERWhen training a muscle or muscle group you should always do so with thedesiredoutcomeinmind.Isyourgoalasports-specificone?Areyoutrainingforstrengthandpower,ortoenhancefunctionand/ormuscularendurance?Muscular strength is the force required by a muscle to overcome a

resistance.Maximumstrengthistheabilitytoperformonecompleterepetitionofanexercise.Muscular endurance is the ability or capacity of a muscle to repeat a

movement continuously before it tires – for example, performing a bridge-position exercise and maintaining perfect form for a long period of time or,

alternatively,beingable toperformanendlessamountof sit-upsona stabilityball.Power is the ability to overcome a resistance at speed or with force – for

instance,whenthrowingamedicineball.

CONTRACTIONEMPHASISTherearethreetypesofcontractionavailabletothemuscles.Youwillusuallybeperformingexercisesthatareeithermovementbased(isotoniccontractions)orstatic (isometric contractions). Isokinetic contractions generally requireadvancedmachinesthatcontrolthespeedofmovementwhenforceisapplied.

IsokineticThe isokineticmachines found in advanced sports gyms and laboratories keepthe movement speed constant regardless of the force applied by the muscles.Thiscanenablegreaterrecruitmentofmusclefibrestoperformthemovement.Itis unlikely that you will encounter any of these machines in most everydayhealth clubs, yet isokinetic principles can be incorporated into some of the‘hands-on’andpartner-workexercises,providedthatgreatcareistakentoavoidanyunnecessaryinjury.

IsometricDuringanisometricexercisethemusclestaysthesamelengthwhilecontracting,so there is no shortening or lengthening when it contracts against a fixedresistance.(Thereisnochangeinthejointangleeither.)Thisiswhathappenstoyourdeepabdominalmusclesduringall‘bracing’movements.Thiscontractionalsohappenswithmanybalancingorholdingexercises,suchas theabdominalbridge(seeexercise10.6)orpartner twists(seeexercise15.1).Whileexcellentstrengthand/or endurancegains canbemadewith isometricwork, thesegainsareonlyachievedthroughthatspecificrangeofmovement.Whenyouperformisometricworkduringstabilisationexercises,correctbreathingisvital toavoidanincreaseinbloodpressure.

ImportantNeverholdyourbreathduringanisometriccontraction.Breathesteadilytomaintainadequateoxygenlevelsthroughout.

IsotonicAnisotonicexercise iswherethere ismuscleshorteningor lengtheningasyou

liftorloweraresistance,andthereismovementaboutthejoint(s)involved.Forexample,ifyouareperformingasit-upmovement,therectusabdominusandhipflexor muscles will shorten and create flexion of the trunk and, to a certainextent, of the hips. Isotonic movements fall into two types: concentric andeccentriccontractions.Aconcentriccontraction iswhere amuscle shortens against a resistance–

for example, the biceps muscle will shorten and the angle of the elbow willreduce as a weight is lifted against gravity. If you consider an abdominalexercise,therectusabdominusshortensasyoubeginanabdominalcurl.Aneccentriccontractionisthereverseofaconcentriccontractionandoccurs

when amuscle lengthens against a resistance.During the lowering phase of abicepcurl,thejointangleoftheelbowincreasesandthebicepmusclelengthensastheweightislowered,againstgravity,backtothestartposition.Musclesare30–40percentstrongerintheeccentricphaseofamovement.It

isofteneffectivetosetupanexerciseinwhichtheparticipantcannotperformafull rep (i.e. both eccentric and concentric movements) by assisting theconcentric phase but by controlling the eccentric movement under load, e.g.eccentriccurls,partner-assistedfullpress-ups.

RESISTANCEThemostcommontypeofresistanceusedisconstantresistance,wheretheloaddoesn’tchange(forinstance,bodyweight,abarbellordumbbells).However,itisimportanttothinkaboutwheretheresistanceisinrelationtoyourmovement,andwhethergravityaffects this. Ifyouareusing resistanceequipmentsuchasbodybars,handweights,medicineballs and soon,gravityplaysan importantrole–thatis,becausegravityalwaysactsasadownwardforce,youmustworkagainstgravity,movinginanupwarddirection,toworkyourmuscleseffectively.Alternatively if using your own bodyweight youmust lift or push your bodyupwardsagainsta fixedobject (forexample,pull-upsonabarorpress-upsonthefloor).However,sometimeswhenusingyourownbodyweighttheresistancewillnotbesufficienttoachieveasuitableoverload.Ifthisisthecase,youmustincreasetheeffortbyaddingextraresistanceorlookingintoadditionalmethodsofachievingoverload.

Figure10Typesofmusclecontraction

Any exercise that requires the resistance to be moved ‘across’ gravity willplacetheoverloadonamuscleotherthantheonethatiscreatingthemovement.This isusuallyastabilisingmuscleworking isometrically tomaintain the limbpositionagainstgravity(forexample,performingachest-pressmovementwhilestanding,usingdumbbellsinsteadofacablemachine).Variable-resistance exercises can be performed using a ‘variable-resistance

tool’suchasaresistancetube(aflexibletubethatcausesresistancetoincreaseasitisstretched).Also,certaintypesofweightmachine,whichusepulleysona‘cam’ system,haveavariable-resistanceeffect.With this typeofmachine, theweight,ineffect,increasesordecreasesduringthemovementphaseasthepulleytravelsovertheparabola-shapedcam.The advantage of using an adjustable cable pulleymachine is that you can

performmanymovementswhilestanding, so thedirectionofmovement isnotrestrictedbytheforcesofgravity.However,asyoumovethepulleyhandleandsolifttheweight,cross-gravitationalforcesarecreatedthatpullonyourtorso,trying to move it out of position. The trunk stabilisers have to contractsufficiently tomaintain correct formandallowyou to complete the repetition.As a result,manymoremuscles are ‘called into action’ than is the casewhenusingabenchorfixedweightmachine.

PROGRESSIVEOVERLOADIn order for amuscle to respond successfully –whether to achieve endurancebenefitsorgainsinstrengthand/orsize–theoverloadorresistanceplaceduponit has to continually challenge the muscle. As the muscle responds, it getsstronger and/or has better endurance, so if the overload remains the same themusclewill not be stimulated optimally.This iswhy the amount of resistanceusedorthedurationoftheexerciseneedstobecontinuallyincreasedinordertoprovide a suitable overload for the muscle. This form of continual intensitychangeisclassedasprogressiveoverload.Increasedoverloadtotheabdominalmuscleswillvaryaccordingtothelevel

ofspecificityrequired.Unlesstheactivityissportsrelatedandrequiresspecificresistance or speed-related movements that require optimal bracing andstabilisation, the usual way to train the stabilisation muscles is to keep theintensity relatively low but to increase the duration, to create an endurancetrainingeffect.

Neuro-muscularadaptationWhenthebrainhastolearnanewtaskorskill,suchasanewexercise,thenervepathwaysthattellthemuscletocontractneedtobedeveloped.Dependingonthecomplexityof themovement, thismotorunitdevelopmentmight require somepractice.Thisisknownasneuro-muscularadaptation.When introducing stabilisation exercises into your workout regime, the

numberofexercisestoincorporate,togetherwiththefrequencywithwhichtheyare tobeperformed,will vary fromperson toperson– everyonehasdifferentgoals, timerestraintsandfitnesslevels.Aswithanyformoftraining, themostimportant thingis toblendthenewstabilisationdrills intoyourcurrentregimewhenyouareready,rememberingnottointroducetoomuchtoosoonorincreasetherelativeintensityofanydrillbeforeyouarefullyabletoprogress.

REPETITIONS/SEQUENCINGThe number of repetitions and the order in which they are performed willincreasemuscleoverloadbyworkingsimilaroroppositemusclegroupsinsetsofrepetitions.Thefollowingaredescriptionsofsomecommonmethods.

PyramidingPerforming a set of exercises, then increasing the resistance and performing asecondsetwithfewerrepetitions.Onthethirdset increasetheresistanceagain

andperformthissetagainwithfewerrepetitions.Thiskindoftrainingisusuallygeared to the development of strength and size. Rather than increasing theresistance,youcouldincreasethedurationtocreatetheoverload.

Super-settingSuper-sets involve, for example, performing a set of exercises on onemusclegroup, and then immediately performing exercises on another muscle group.Thisworkswithopposingmusclegroups,suchasachestexercisefollowedbyabackexercise.Alternativelyyoucouldworkononegroupofmusclesonly,butfollow one exercise with a different movement – for example, a lateral raisefollowedbyashoulderpress. Ifworkingtheabdominals,youmightperformastaticstabilisationexercise(e.g.thebridge/plank)followedbyadynamicpowerexercise(e.g.medicineballthrowtofloor).

Pre-exhaustingThismethodofoverload is similar to same-muscle-groupsuper-setting, in thatyou might perform a lying triceps extension to exhaust the triceps prior toperformingapress-upthatworksthechest,shoulderandtriceps.Asthetricepsarepre-exhaustedthechestandshouldershavetoworkharder.When you are planning an abdominal training routine, it is important to

incorporate many principles of overload, including both full-and partial-rangeexercises using external resistance – either gravity based, variable resistance(tubes/bands) or ‘hands-on’ techniques – to create the appropriate intensity.Power movements, proprioceptive training, functional and dynamicstabilisation (stabilisation using an unstable base) should be incorporated forboth variety and specificity. The exercises can be sequenced in a multi-setapproach,usingsuper-sets(twoexercisesatatime),tri-sets(threeexercises)andgiantsets(four-plusexercises).

FocusontechniqueAsalways,theemphasisshouldbeoncorrectfocusandtechniqueofeachrepetition,notjustoncompletingtheset.

RecoveryWhenplanninganabdominal trainingroutine,stabilisationexercisesshouldbeinterspersedwithdynamicmovementdrills and strength/powerdrills, allowingthe appropriate recovery time after each set that will allow each muscle toperformtoitsoptimumlevel.Inaclass-basedsituation,thisrecoverywillvary

frompersontoperson,dependingontheirfitnesslevel,andalsoaccordingtothesports-specific goal. Generally, however, 20–40 seconds is usually sufficientbetweenexercises.

TEMPO/RHYTHMThe speed of the movement is very important. Too fast and this could causeinjury due to near-ballistic work (i.e. an over-emphasis on the influence ofgravity),alsothefullrangeofmovementmightbeimpaired.Generally,slowermovementsarepreferableastheyreducethechancesofmomentumtakingover,andsoallowpuremusclecontraction.

PowertrainingWhenyouaretrainingforpoweryoushouldremembertheprinciplesofinertiaandmomentum,andhowspeedcanalsobeausefultool.Everystaticobjecthasinertiaandeverymovingobjecthasmomentum.Excellentpowergainscanbeachievedbyapplyinggreaterforceduringlinearmovementrepetitions(e.g.clappress-ups, squat jumps,medicine ball chest passes).Before introducing powerexercises, you should be very comfortablewith the ability to brace your coremuscles to create a firm base of support. These power moves often requiregreater recruitment of fast-twitch fibres and this, together with appropriatestrengthtraining,canleadtogreaterhypertrophyofthemuscle.

EFFECTOFLEVER/BIO-MECHANICALCONSIDERATIONSInaddition tocertainweight trainingmachines,whichuse ‘cams’andpulleys,you can change the effort required to perform certain exercises byincreasing/decreasing the length of the lever used – for example, a press-upperformedwithyour thighs restingonastabilityball ismucheasier thanwithonlyyourtoesrestingonit.Certainbodyadjustmentscanintensifytheexerciseduetobio-mechanicalprinciplesandleverage.In somemovements there can be ‘sticking points’ where you are at abio-

mechanicaldisadvantageand,consequently, inordertocompletetherequirednumber of reps you will lose technique or have to cheat to complete themovement.Thiscanhappenduringasit-upmovementonthefloor,whereyourbody is too heavy for your abdominal muscles to lift it through the fullmovement range required and you ‘cheat’ by throwing your body weightforwards (i.e. using momentum rather than muscular strength). If you findyourself in this sort of situation, you should consider changing over to otherexercisesormachines.

PROGRAMMEDESIGNInwritingthisbookIhavetriedtosteerawayfromabsolutetrainingprotocolshere as this book is geared to be more of a smorgasbord of core stabilityexercises and principles. There is no one definitive solution to any exerciseprogrammebecauseeverythingcanonlyeverberelative.Therelativityfactorsarethedesiredgoal, theequipmentavailable, thetimeandintensityoftrainingand also the ability of the participant in question.However, it is important toremember the integratedtrainingprinciplesasmentionedhere,and theneed toidentify any imbalances that you might have before you begin a total bodyprogramme. Failure to do so is likely to restrict your progression and willpotentiallycauseinjury.Everyone is individual andwhat appears simplistic to one personmight be

difficultforanother.Foratrulystructuredprogramme,alwaysseektheadviceofareputabletraineratalocalgym.Somehighlyregardedtraininginstitutionsarethe CHEK Institute, the National Academy of Sports Medicine (NASM), theNational Strength and Conditioning Association (NSCA) or the AmericanCollegeofSportsMedicine(ACSM)tonamebutafew.For a structured programme, it is important to initially identify corrective

exercises to strengthen weaker muscles and to help stretch tighter ones. Thishelps to re-address the balance and synergywithin your body. This should befollowed by integrated stability exercises, which should challenge yourstabilisationmusclesandhelpimproveyourbalance,reactionsandstrengthandchallengeyourcardio-respiratorysystemaswell.20Asyourcorestabilisationimproves,thefocusmovestomorestrength-related

exercises, interspersed with more advanced compound stabilisation exercises.The final phase is the power phase and should only be followedwhen a highlevel of core stability has been achieved. These exercises require increasedpower demands and incorporate advanced stabilisation drills throughout,accordingtoyourowngoalsorthespecificdemandsofaparticularsport.20

SUMMARY•Muscleshavetobe‘brokendown’inordertogrow.

•Severaldifferentmuscularcontractionsareinvolvedinresistancetraining.

• In order to create overload, sufficient and appropriate resistance must beapplied.

• There are numerous methods of overload available to train a muscle. Foreffectivegainstooccur,theincreasesinoverloadshouldbegraduatedinsmallincrements,utilising the differentmethods discussed in this chapter. This isclassedasprogressiveoverload.

•Neuro-muscularadaptationinthemusclesandnervesoccurswhenanewskillormovementhasbeenlearned.

•Changesinresistance,repetitions,sets,speedandleverlengthcanallaffecttheintensityoftheoverload.

• Generally, full-range controlled movements will provide the best trainingeffect.However, if training for a specific sport, your exercise shouldmimicthedesiredsportingactionascloselyaspossible.

WEIGHTCONTROL,DIETANDEXERCISEWeightcontrolissimplyamatterofcreatinganenergyimbalance,whichforcesyourbody toburn fat stores for energy.Everyonehas ametabolic rate,whichregulates the speed at which they digest, absorb and utilise the food theyconsume,convertingthisintoenergywhichthenpowerstherelevantorgansandtissues,allowinggrowthandrepair,andfuellingourday-to-dayexistence.Thebasalmetabolicrate(BMR)istherateatwhichyouburnenergy(calories)whenyouaredoingnothing–forexample,ifyouweretolieinbedalldayandrest.

TOTALCALORICEXPENDITUREEverythingelsewedo,fromshopping,goingtoworkandcleaningthehousetodoinganaerobicsclass,usesextraenergythatisburnedoff,orexpended.Thisisclassedasyourtotalcaloricexpenditure.Insimpleterms,ifyouconsumemorecalories than your total caloric expenditure, youput onweight. If you expendmore than you consume, you lose weight. Core stability training, for all itspositiveeffects,willnotnecessarilyhelpyoutoloseweight.Inconventionalresistancetraining,researchindicatesthatbyincreasingyour

musclemass (hypertrophy, see here), you can increase your restingmetabolicrate.Thisisbecausemusclerequiresmoreenergy(orcalories)justtoexistthanfat.Sothemoremuscletissueyouhavethemoreenergyisuseduptofeedit.Asa result, your basal metabolic rate is increased. However, a weight-trainingprogrammewill not burn asmany calories as a cardio-vascularworkout, so itmakes sense to increase your total caloric expenditure through some form ofcardio-vascularactivity.

CARDIO-VASCULARWORKOUTSBasically, the more intense your cardio-vascular workout, the greater theduration and the greater the frequency, the larger the number of caloriesexpended.However,aswithanyintenseworkoutregimethiscanleadtoinjury.Asa result there isnooptimumworkoutprogrammeaseveryonehasdifferentlevelsof fitness andexperience. It is alsoworthmentioning that not everyonehas the same time available, or the same motivation to exercise. My generalrecommendationsforweightlossarethereforetoeatcarefully,trainwiselyandrestthoroughly.

AESTHETICSIfyourgoalistoachievetheelusivesix-packthen,basically,youneedtoreducethe body fat that surrounds those muscles in order to see them. Once youunderstand theprinciplesofweight lossexplainedabove then it shouldsimplybeamatterofcorrectdietandexercise.Unfortunatelythereisoneotheraspecttotakeintoaccount:genetics.Youarebornwithapredeterminedblueprint,yourDNA,whichdecideseverythingaboutwhatyouare.Whileexerciseanddietcanaffectthewayyoulook,theycan’talteryourgeneticmake-up.

BODYTYPESYour parents provide the genes in your genetic make-up. These genes arearguably responsible for many things, including your level of athletic ability,yourintelligence,musical talentsandthewayyoulook.Lookingatbodytype,this is why some people are naturally thin and others have a more roundedphysique.Therearethreegeneralbodytypes,asdescribedbelow.

ECTOMORPHEctomorphstendtohavelonglimbs,andareoftentallandslim.Theirhipsandshouldersaregenerallynarrowand,duetoafastermetabolism,manycomplainthattheycannotbuildmuscleandgainweight.IfIthinkbacktomyschooldays,ectomorphs were often the tall gangly ones who weren’t necessarily that co-ordinated but had long limbs and were often pushed into sports where theirheightwasanadvantage,suchasbasketballorhighjump.

MESOMORPHMesomorphs are the ‘natural’ athletes. Distinct characteristics are broad

shoulders,aslimwaistandamuscularathleticlook.Theyseemtobeabletoputon muscle and lose weight relatively easily. At school, as I remember,mesomorphs seemed tobegoodat anything sportyandoftenexcelled in teamsports.

ENDOMORPHEndomorphshaveamoreroundedlook,withlargerchestsandwaists.Inwomenthesearetheclassic‘pear’shape.Theycangainweighteasilyasthebodytendsto store fat more readily.Weight training is always a great complement to aworkout but the training emphasis should really be on cardio activity for thisbody type. You might remember the classic endomorph from school. Theywouldoftenbe theonewhowasa little fatterand tendedto tiremorequickly.Theywouldbe the lastones tobechosenwhendeciding the teamsforgames,yetwerethefirstchosenforthescruminrugby!Mostofusareacombinationoftwoofthesebodytypes,andcharacteristics

fromeachwillbemoreorlessprominentthroughoutourlife.

Figure11Bodytypes:(a)ectomorph;(b)mesomorph;(c)endomorph

CONTRA-INDICATEDEXERCISESTherereallyisnosuchthingasacontra-indicatedexercise,rathereveryexercisehasrelativerisksaccordingtothepersonperformingitandthedesiredgoal.Forexample,agymnasthastoperformmanytwistsandturns,leapsandstretchesaspartoftheirsport.Thetrainingneededtoachieveahighdegreeofstrength,andthegymnast’sbodymovement,willbeverydifferenttothatoftheaveragegym-goer. For a gymnast to achieve a gold medal there will be many differentmovementsthattheyneedtomaster.Someofthesemovementswillhaveahighriskofinjury,yet,for thegymnast, theyarefundamental intrainingtoachieve

thatgoldmedal.Asaregularexerciser,orfitness trainer,youalsohaveachoiceofexercises

that may cause subsequent injury. You have to decide whether performing aspecificexerciseisappropriatetoyourfitnesslevel,orthefitnesslevelofyourclass,orwhetheranotherexercisecanbesubstitutedthatwillprovideasimilartrainingeffect,butwithlessriskofinjury.When you are choosing an abdominal exercise, consider the benefits of a

specificexerciseagainst thepotentialrisks.Withthis inmindIhavedescribedbelowtwo‘classic’abdominalexercisesthathavebeenpopularoverthepast30years.

STRAIGHT-LEGSIT-UPSWhenperformingasit-up,initiallytheheadisliftedoffthefloor,engagingtheneck and abdominal muscles. The abdominals contract further to bring theribcage towards the chest. This reduces the relative lever length of the upperbody.Asyoucurlfurtherforwardsthehipflexorsbegintocontracttoliftyourbackoff the floor;however,due to leverage issues, if the legsare straight thiscompromises the hip flexor involvement. In a straight-leg position, the hipflexors lie parallel to the spine, which means they are mechanicallydisadvantaged, such that their leverage ability is minimised. In this position,when thehipflexorscontract theypulldirectlyon thespineandcancause thelowerbacktoarch.Inthepast,theclassicsit-upwasperformedwithyourlegsstraight,lyingon

yourback, faceup,withyourhandsclaspedbehindyourhead.Themovementwas often demonstrated by pulling on your neck muscles to sit up and bendforwardstotouchyourelbowstoyourknees.Thisisunnecessarymovement,asthe full sit-up serves no functional purpose and causes excessive stress to thelowerback.Thebio-mechanicsofleveragemeansthattheabdominalsareactiveforonlya

smallpartofthemovementbeforethehipflexorstakeover.Forthisreason,fullsit-upsshouldbediscouraged.Therehasbeenaresurgenceintheuseofstraight-leg abdominal exercises in recent years; however, themovement range of thisclassicabdominalcurltechniquehasbeendrasticallyreduced.Whenperforminga sit-upor flexionexerciseofanynature, themain issues

are that the movement stimulates the main flexion muscle – the rectusabdominus–optimally(i.e.youtrainmusclethroughanoptimalrangerelativetofunction,specificityandrelativeoverload).

DOUBLELEGRAISESThedouble leg raise has beenused formanyyears as an exercise to train theabdominals.Theactionistoliftthelegsoffthefloorandeithertoholdthemorliftthemtoanear-verticalposition.Themusclesresponsibleforthismovementarethehipflexors,astheyattachtothelumbarspineandthetopofthethighs.Theycontract tolift thelegsand, indoingso,pullon the lumbarspine,whichcan increase its lumbar curve. In addition, the hip flexors can tilt the pelvis,whichcanpullthelumbarspineoutofalignment.In the past the double leg raise was performed as an endurance exercise,

holding the legs 15–30 cm off the floor for upwards of 30–60 seconds. Thiswouldplacegreat stresson the lumbar spine and,withminimal knowledgeofeffectivestabilisation,injurieswerelikely.Wherever possible, especially when introducing stabilisation exercises to a

class environmentwith varying ability levels, it is recommended that the legsshouldbebentwhenheldagainstgravity to reduce the levereffect,andso theintensityandsubsequentriskfactors.Initiallyitmightbenecessarytoworkonelegatatime,againtominimiseanypotentialforinjury.

AwordofcautionTherearecertainexercisesinthisbookthatdoallowforadoublelegraise–however,theseareonlytobeattemptedbythemostadvancedathlete.Providedthatthespineismaintainedinaneutralposition,andthereisnocompressionofthediscsordamagetotheligaments,thenholdingadoublelegraiseisjustifiable.

POPULARMYTHSELECTRICALMUSCLESTIMULATIONGADGETSCANCREATEADEFINEDTORSOElectrical muscle stimulation (EMS) has been used in rehabilitation settingssince the 1960s to help stimulate muscles that have suffered nerve damage.Electrodesareattachedtotheskinandasmallelectricalcurrentpassedthroughthemtotheunderlyingmuscles.Thestimulationfromtheelectricalcurrenthashelped to prevent atrophy or shrinkage in a number of patients in the clinicalsetting.Thefitnessindustryisalwayslookingforaquick-fixsolutionand,often,similarEMSproductsareadvertised,proclaiming theirability tocreateasolidsix-packandattractive torsowithinweeks. It seems that just10minutesaday

willreduceyourbodyfat,narrowyourwaistlineandgiveyouaripplingsetofabdominalswithlittleornoeffort!Aswithmanyofthe‘fitnessproducts’onthemarket, there is often little or no research to support any claimsmade by theadvertisers and, let’s face it, if itwas that simple, everyonewouldhave a six-pack!

SIT-UPSWILLHELPSUPPORTTHESPINEThe muscle responsible for performing the sit-up exercise is the rectusabdominus and, as previously discussed, when it contracts it creates forwardflexionof thespine.It isamobilisermuscleandprovides littlesupportfor thespine.Spinalstabilitycanbeenhancedbythestrengtheningofthecorestabilisermusclesoftheinnerunitandtheposturalmusclesattachedtothespine.

PERFORMINGABDOMINALEXERCISESWILLHELPREDUCETHEWAISTLINEBy incorporating stabilisation exercises into your workout you can gainimprovementsinposture,anddoingmovementswherethetransverseabdominusisactivelybracing tomaintaincorrect formcanhavea flatteningeffecton thetorso.However,theonlywaytoreduceyourwaistlineistodecreaseyourcaloricintake and/or increase your cardio-vascular activity to essentially burn morecaloriesthanyouconsume.Theresultantenergydeficitwillresultinyourbodyutilisingmoreofyourfatstoresforenergy.Therearenoexercisesthatwillspot-reduceorremovefatfromanyonearea.

SUMMARY•Yourbasalmetabolic rate (BMR) is the rateatwhichyouburnenergywhiledoingnothing.

• By increasing your muscle mass, you increase your metabolism. Whenexercising, thegreater the intensity,durationor frequencyofyourworkouts,thegreatertheamountofenergythatwillbeused.

•Bodytypesfallintothreecategories:endomorph,mesomorphandectomorph.

•Whenconsideringanyexercisealwaysquestionthepotentialbenefitsitmightdelivercomparedtothepotentialrisks.

•Sit-upsalonewillnotreduceyourwaistline.

Aswithanynewexerciseroutine,alwayscheckwithyourdoctorthattherearenoreasonswhyyoushouldnotembarkonanewprogramme.Perhapsapreviousinjury might be aggravated by some of the exercises, or a joint problem ormuscular condition could cause you pain in certain positions. Also, it isimportant to identify any imbalances youmight have and introduce correctiveexercisestoreconditionanymusclesthatmightrestrictyourprogression.Onceyouhavereceivedyourdoctor’sall-clearthenyoucanworkyourwaythroughthisbook,buttrytoavoidskippingexercisesorchapters.Itshouldberememberedthat,aswithanyexerciseroutine,therearenoquick-

fix solutions. Exercises need to be learned through practice, concentrating oneach and every repetition.Onlywhen you have learned the correctmethod ofstabilising for a particular exercise should youmove on to the next. Use thisbook as a continual reference to remind yourself of the correct bracingtechniques,breathingandrelatedpostures.Theexercises inPart twodemonstratenumerouscorestabilityexercisesand

principles, beginning initiallywithminimal equipment.The sectionprogressestoincorporateunstablebasetrainingandthenhowtheseprinciplescanbeusedwith more conventional exercises in a gym setting. I have included hands-ontraining andmedicine ball exercises towards the endof this section to look atalternativeoverloadsandincludemoredynamicmovements,manyofwhichareusedwithinsports-specificdrills.Part three introduces a total body perspective of integrated functional

exercisesthatwillchallengebothyourstrengthandyourstabilisationcapability,throughoutthemovement.Theseexercisesreallytestyourcorefunctionandsoitisimportantthatyouareconfidentwithbracingtechniquesasyouworkyour

way through this section. Having identified with unstable bases and overloadprinciples, this section sees the introduction of kettlebells and newer industryconcepts such as ViPR Training and Suspension Training. These concepts ontheirownreallychallengethedynamicofhumanmovementandcorestability,taking the concept of integrated function and whole body integration to adifferentlevel,workinginatotallythree-dimensionalormulti-planarway.Thecross-gravitational forces created by dynamic kettlebell exercises and ViPRtraining really challenge your stabilisationmuscles, and not just through yourcoremusclesbutalsothroughyourshoulders,lumbo-pelvic–hipcomplexandallmuscles/joints which are required to stabilise to maintain a movement. It isimportant to understand that while this book has tried to include numerousexercisesthat involvecorestabilisation,noteveryvariationorpermutationcanbeshown.Aslongasyou,thereader,understandtheprinciplesofoverloadandtheconceptsofinstabilityandproprioception,itisuptoyouhowyouvaryeachexerciserelativetoyourownneedsorsportingemphasis.Lateroninthebook,Partfouridentifiesalternativetraining(suchasPilates,

orthebalanceandagilitymovementsthatareusedinchildren’sfitness) that isakin to core stabilisation with regard to its similar bracing principles. Otherforms of exercise and movement (such as the Feldenkrais and Alexandermethods)arelookedattoo;youwillsee,throughtheuseofsuchtechniques,theoutcomeof improvedor enhanced function and/or enriched life throughbettermovement.Finally,Part five gives some examples of programme design, bothwithin a

classperspectiveandforindividualtraining.Ifyouareaninstructor,thischapteridentifiessomeofthefactorstoconsiderwhensettingupanabdominalclassandshowshowyoucanmonitortheabilitiesofyourparticipantsanddecidewhichexercisestouse.

Thefollowingchaptersdemonstrateanumberofdifferentabdominalexerciseswithvaryingdegreesofdifficulty.Theinitialsetsofexercisesusenoequipmentand can easily be performed at home. They include both stabilisation andconditioning techniques to train theabdominalmuscles. It is important to trainthe deep stabilisation muscles first as these have greater endurance incomparison with the superficial trunk muscles, which are responsible formovement.Inthiswayyoursuperficialmuscleswillnotfatiguesoquickly.Onceyouunderstandthetechniquesnecessaryforcorrectabdominalbracing,

you should begin to incorporate specific equipment that requires greaterstabilisation to perform a desired movement. As the neuro-muscular systemadapts and your stabilisation ability and muscular strength increase, it is asuitabletimetointroducegreaterstabilisationrequirementsbyaddingintegrated,compound movements with increased resistance. When correct form can bemaintainedthroughouteachrepetitionofthedesiredmovementitwillbetimetomoveontoamoreadvancedexercise.Remember that the emphasis isnot just to complete the requirednumberof

repetitionsbuttoachieveperfectformthroughouteachandeveryrepetition.Aswith any exercise, an appropriate warm-up and suitable cool down are veryimportant.Thestretchingexerciseswithinthissectionaretargetedatthemuscleslikely to have been involved, but they do not represent a comprehensivestretchingprogrammeforatotalbodyworkout.When trainingyour abdominals in a supinepositionorwhen lying faceup,

being on your back and lifting the head will require the neckmusculature tocontract.Thiscancauseashorteningofthemusclesatthesideoftheneckandleadtoaforwardheadpostureovertime.Ifyoucanpushyourtonguetotheroofof your mouth this will activate the deep cervical flexors that stabilise andprotect thecervical spine.By remembering tokeepyour tongue in the roofofyourmouthduringanyexerciseinwhichyouareonyourbackorfaceup,youcanhelptostrengthenthedeepstabilisermusclesoftheneck.Thismightalsobeusefulifyoufindyourneckbeginstohurtduringcertainposturesormovements.

WARMINGUPBefore performing any activity it is important towarm up, through graduated

movements,thosespecificmusclesandjointsthatwillbeinvolved.Forexample,if warming up for a 100 m sprint, the warm-up should graduate frommobilisation exercises and dynamic stretching to progressive jogging andrunning actions. The running movements should increase in intensity,performing sprints of various distances until the body and mind are fullypreparedand themuscles ready forsuchhigh-intensitysportingaction. In top-levelathleticsitmighttakeuptoanhourtowarmupforthis10-secondevent.When training the abdominals, however, it is unlikely that the intensity of

movement will require such elaborate warming-up methods. Consider themovements of the exercises you are about to do – namely various flexion,rotation and bracing movements. The warm-up should replicate thesemovements but should graduate in intensity and range tomobilise all relevantjointsandmuscles.Inaddition,replicatingthemovementswillimproveyourco-ordinationand improveyourkinaestheticawareness.Dynamicmovementswillincrease the blood supply to the muscles and assist enzyme activity in themuscles.A warm-up should incorporate flexion, extension, lateral and rotational

movements of the spine, and should not focus on single-plane activity (e.g.forward and back) but incorporate multi-plane activity: movement in alldirections. As the muscles of trunk, hips, shoulder girdle, chest and back(togetherwith,toalesserextent,thearmsandlegs)areinvolvedinmanyoftheabdominal exercises, the movements in the warm-up should encourage totalbodyactivity.

WARM-UPEXERCISESNoequipmentisneededtoperformtheseexercises.

Exercise9.1Rotations

Startingpositionandaction•Standwithyourfeetshoulderwidthapartandlegsslightlybentkeepingyourhipsinneutral(seeNeutralspine).

• Gently rotate your torso, first to one side then the other, repeating thismovementandincreasingtherangeofmovementwithgraduatingtwists.

• As you increase the range of movement, reach across your torso with youroppositearm.Allowyourhipstorotatesothatwhenreachingacrosstoyourrightwithyourlefthand,thetwistingactionforcesyoutocomeontothetoesofyourleftfoot.

• Increase your arms’ involvement, so that you begin to feel a slight stretchacrossyourbackandshouldersasyoureach.

•Aimforabout15–20rotationsbeforemovingon.

Exercise9.2UpandOvers

Startingpositionandaction• Stand as before, with your feet shoulder width apart and legs slightly bent,armsbyyourside.

•Flexthroughyourkneesandhips,inasquattingaction,andbendforwardsasifskiing.

•Thenstandupslowly,extendingyourspineandreachingupwithyourarms.• Gradually increase your range of movement so that the whole exercisebecomes a large swinging andbending action, reachingup, overyourhead,andbendingbackslightlyat the topphase,while reachingdownandbehindyourlegswhensquatting.

•Perform10–15fullmovements.

Exercise9.3LateralFlexion

Startingpositionandaction•Standwithyourfeetshoulderwidthapart,legsslightlybentwitharmsbyyourside.

• Bending laterally (sideways) at the waist, and being careful not to leanforwardsorbackwards,reachyourrighthanddownyourrightleg.Repeattoyourleftside.

• Gradually increase your range of flexion while being careful to avoid anytwistingorforwardflexionofthespine.

•Perform10–15movementstoeachside.

Exercise9.4SupportedCatFlex

Startingpositionandaction•Leanforwards,bendingyourknees,andplaceyourhandsonyourthighs,justaboveyourknees.

•Pushyourbuttocksawayandaimto‘hollowout’your lowerback,makingaconcaveshape,toexaggeratethelumbarcurve.

• Then, pulling in your abdominals, round the lower back as if to arch itupwards,makingaconvexshape,likeacatdoeswhenitstretches.

• Repeat this arching and rounding movement slowly 5–10 times, graduallyincreasingthemovementwherecomfortable.

STRETCHINGIfyouhavespecificareasormuscles thatare tight,eitherduetoover-training,reducedactivityorweakness,itislikelythatthiswillhaveanegativeeffectonyour overall training programme. If this is not addressed through theintroduction of corrective exercises to these areas, the problem will beexacerbatedandthiscanhaveanadverseaffectonothermusclesduetoincorrectalignment or posture and/or a reduced range of movement, causing muscleimbalances.Itisimportanttoencourageflexibilityexercisestothesetightareas,toreturn

themusclebacktoitsnormallength.Havingaddressedtheflexibilityorrangeofmovement that a muscle/joint has, the next stage is to train the muscle incorrectalignmentandineffect tore-educate themuscleonitscorrectpurpose.This is where the stabilisation element of the exercise should be focused,requiring greater balance and joint stability. This will improve thecommunication between the brain and themuscle, acting together,whichwillimproveneuro-muscularefficiency.To improve themovement range or flexibility of a specificmuscle or joint,

static and dynamic stretches can be used, but recent advances in research andtrainingprotocolhaveseentheintroductionofanewprocesstoassistflexibility– self-myofascial release (SMR). This is an excellent way to target tightmuscles and, when used in conjunction with other stretching techniques asmentioned, it can help return a tightmuscle to its normal length. SMRworksthroughtheuseoftwoneuralreceptorswithinthemuscles–themusclespindleandtheGolgitendonorgan.21Themusclespindle identifieschanges inmuscle fibre lengthand the rateof

change,sendinginformationtothecentralnervoussystem.Thisthenactivatesthemyotatic stretch reflex, which shortens the muscle tissue and can causepain.TheGolgitendonorganissensitivetoboththechangeintensionandtherate of the tension change. Stimulation of theGolgi tendon organ inhibits theactionofthemusclespindleanddecreasesmusculartension.Thisphenomenonisknownasautogenicinhibition.21Self-myofascial release requires a pressure to follow the line of themuscle.

Whenexercising, this isgenerallydoneaspartof thewarm-up tohelp releasetight muscles in preparation for the workout to follow. Self-myofascialtechniquesrequiretheuseofafoamrollerorsimilar.Thisisacylindricaltubeusually made out of foam that is placed under the part of the body to be

stretched.Positionyourselfsothatthedesiredmuscleisrestingonafoamrollerand,byapplyingbody-weightpressure,yourolloverthefoamrollersothattheentirelengthofthemuscleisrolled.Thepressureof thefoamrollerstimulatesthe Golgi tendon organ within the muscle and helps to ‘iron out’ muscletightnessandrestorenormalmuscle lengthandbalance.Themovementshouldbe slow and controlled but it can also be quite awkward to get in the correctpositiontoachievethedesiredresult.Itisworthmentioningthoughthatpositioningyourselfovercertainmuscles–

the piriformis muscle located above the gluteal muscles for instance – is notalwayseasy.Notonlyisiteasytofalloffthefoamroller,itisalsoquiteanefforttosupportyourbodyweightasyourollacross.Inaddition,ifyoudosufferfromtightness in certain areas the SMR technique can actually be quite painful,despiteitspositiveeffect.Ifyouencounterany tight spotsyoushould just rest at thatpoint for20–30

seconds. This allows the pressure to stimulate the Golgi tendon organ, whichautogenicallyinhibits themusclespindlesandthusreduces tensionandpain inthemuscle.Thebenefitsofself-myofascialreleaseare:•Neuro-muscularefficiency•Improvedflexibilityforspecificjoints•Reductioninmusclesoreness•Correctionofmuscleimbalances.

SMRTECHNIQUESLATISIMUSStartingpositionandaction• Position yourself lying on your right side with the foam roller placed justoutsideyourrightarmpit.

•Yourarmshouldbeoutstretchedwiththethumbpointingupwards.•Gentlyroll,rememberingthatthemovementforthisexerciseisminimal.•Repeatonotherside.

RHOMBOIDSStartingpositionandaction•Beginwithyourarmscrossedoveryourchestandwithyourfingerstouchingoppositeshoulders.

•Liefaceupoverthefoamroller,keepingyourheadinneutral.•Braceyourabdominalsandliftyourhipsoffthefloor.•Rollthefoamrolleracrossyourmid-back.

QUADSStartingpositionandaction•Begin lying facedownover the foamroller,withyourarmssupportingyourbodyweight.

•Maintaincorrectalignmentbybracingyourabdominals,pullingyournavelintowardsyourspine.

•Gentlyrollacrossthefoamrollersothatittravelsfromyourpelvicbonedowntoyourknee.

•Remembertokeeptherollertowardstheoutsideofyourthigh.

HAMSTRINGSStartingpositionandaction•Positionyourselfsothatyouaresittingonthefloorwiththefoamrollerunderyourrightknee.

•Crossyourleftlegoveryourrighttointensifythestretchforyourrightleg.•Supportyourbodyweightwithyourarmsandgentlymoveyourselfforwardssothatthefoamrollertravelsuptowardsyourhip.

•Repeatwiththeleftleg,crossingyourrightlegoveryourleftandstartingagainattheknee.

GASTROCNEMIUSStartingpositionandaction•Beginsittingonthefloorwithyourleftanklerestingonthefoamroller.•Crossyourrightlegontoyourleftankletoincreasethepressure.• Lift your hips up by supporting your bodyweight on your arms and gently‘walk’yourselfdown towards the foamroller so that it rolls slowly towardsyourknee.

ITBANDStartingpositionandaction•Positionyourselfonyourside,lyingacrossthefoamroller.•Theupperlegisusedtoassistbalanceandthelowerlegisraisedwithheelsoffthefloor.

•Usingyourarmstoassist, roll thefoamrollerfromthehipjointdowntotheknee.

TENSORFASCIALATAEStartingpositionandaction•Positionyourselflyingfacedownoverthefoamrollerwithyourbodyweightsupportedonyourarms.

•Thefoamrollerispositionedlateraltoyourpubicboneonyourthigh.•Slowlyrollthefoamrollerdowntheoutsideofyourthightowardsyourknee.

PIRIFORMISStartingpositionandaction•Begin inaseatedpositionon thefoamroller,withyour left legcrossedoveryourrightknee.

•Supportyourbodyweightusingyourarms.•Rollthefoamrolleracrosstheoutsideofthehip,justabovetheglutealarea.Fordetailedphotosofthesetechniques,pleaseseeAppendix.

STATICSTRETCHESToassist in returning themuscle to its normal length, a flexibility programmeshouldbedevelopedtoworkinconjunctionwiththeSMRtechniquesmentionedpreviously.Staticstretching,suchas in thefollowingexercises,shouldonlybedone when the muscles are warm. Never stretch when the muscles are cold,unlesstheactionitselfisdynamicyetcontrolledinnatureandiscombinedwithothermovementsthatincreasebodytemperature.While there are many specific stretches and different stretching principles,

withinthisbooktheemphasisisonimprovingthecoremusculatureandrelatedmusclesof the torso.When incorporatinga fullbody trainingprogrammewithcompound movements, all the muscles will need a sufficient stretchingprogramme to help reduce injuries andmaintain correct muscle length. For afullerexplanationof trainingprinciples, seeTheCompleteGuide toStretchingbyChrisNorris.8 The following stretcheswill be sufficient in preparation forgeneraltraining.

THESTRETCHES

Exercise9.5KneeHugs

Startingpositionandaction•Lieonthefloor,faceup,withyourlegsintheair,kneesbent.•Bringyourkneestowardsyourchestandholdontoyourshins.• Pull your knees in as tight as is comfortable to round your lower back,stretchingthemuscles.

•Aimtoholdthispositionfor15–30secondsandrepeat.

Progressions/adaptations•Thisstretchcanbedonewithapartnerforanincreasedstretch;however,caremustbetakenwhendoinganypartnerwork.

•Lieonyourback,bringingyourkneesintoyourchestandhaveyourpartnerleanforwardssothathis/herchestrestsagainstyourfeet.

•Asyourpartner leans forwards,orputspressureonyour feet, thiswill forceyourkneesclosertoyourchestandincreasethestretchinyourlowerback.

Coachingpoints•Always talk toyourpartnerwhileperforminganypassivestretchso thatyouare both aware of the intensity or force to apply, and of each other’slimitationsorflexibility.

Exercise9.6CatStretch

Startingpositionandaction•Positionyourselfonhandsandknees,withyourweightevenlydistributed.•Suckinyourabdominalmusclesanddrawinyournaveltowardsyourspineasyouarchyourlowerbackupwardsinacat-likestretch.

•Holdthestretchfor10–15secondsbeforerelaxingandrepeating.

Exercise9.7SeatedSpinalTwist

Startingpositionandaction•Sitonthefloorandbringyourrightkneeintowardsyourchest,keepingyourrightheelonthefloor.

•Twistthroughyourspine,bringingyourleftelbowtowardsyourrightknee,thegoalbeingtotwistfarenoughthroughyourtrunktotakeyourelbowoutside(i.e.totheright-handsideof)yourrightknee.

•Holdthispositionfor15–20secondsbeforerepeatingthemovement,changinglegsandtwistingtoyourleft.

Coachingpoints•Aimtokeepanerectspine throughout,withoutroundingthroughyour lowerback.

Exercise9.8BentLegCrucifix

Startingpositionandaction•Lieonthefloor,faceup,withyourarmsoutstretchedonthefloorina‘crucifix’position.

•Bendyourrightknee,bringingtheheelin,andliftthekneeacrossyourbodytowardsyourleftside.

•Lower the leg to the floor, allowing gravity to create a stretch through yourlowerbackasyoutwist.

•Holdfor20–30secondsbeforerepeatingontheotherside;thistimeyourleftlegcrossesyourbodyandpushestowardsyourrightside.

Coachingpoints•Itisimportantnottoforcethisstretchbuttomoveslowlyandevenly,workingwith gravity to push the knee further towards the floor. If performing theprogressionbelow,allowthepressureofyourhandtoassistthestretch.

Progressions/adaptations•Toincreasethestretch,placeyourlefthandonyourrightknee(andthenviceversa),applyinggentlepressuretoincreasethestretch.

Exercise9.9HipFlexorStretch

Startingpositionandaction•Kneeluponthefloor(donotrestbackonyourheels),holdingontoachairbyyoursideforsupportifneeded.

•Extendyourrightlegforwardssothatthethighisparalleltothefloorandthekneeisbentatarightangle.

•Withyourleftkneeonthefloor,leanforwardsfromthehipssothatyousinkintoahipflexorstretchoftheleftleg.Holdfor15–30seconds.

•Changelegs,takingyourleftlegforwardsandkneelingonyourrightkneetorepeatthestretch.

•Repeateachstretchtwoorthreetimes.

Coachingpoints•Asyouleanforwards,trytotilt thepelvisundertoreallyfocusonstretchingthehipflexormuscle.

Exercise9.10Abdominals

Startingpositionandaction•Liefacedownonthefloorandplaceyourelbowsunderyourshoulderswithforearmsonthefloor,palmsflatandfacingdown.

• Push up, without lifting too high, so that your elbows and forearms aresupportingyou.

•Relaxingyourtorsoandlegs,trytopullyourtorsoforwardsbypullingagainstthefloorwithyourhands.

•Holdthestretchfor10–15secondsbeforerelaxingandrepeating.

Coachingpoints• This is a subtle movement and you should feel the stretch through yourabdominalsandribs.

•Avoidpushingyourselftoohighoffthefloor.

Exercise9.11ShoulderGirdleandChest

Startingpositionandaction•Stand inadoorwayornext toawall andplaceyour righthandand forearmagainstthewallordoorframe,keepingyourarmslightlybentattheelbow.

•Relaxyourarmandshoulder,andturnslowlytowardsyourleftshoulder(i.e.awayfromyourrightarm).

•Asyouturnyoushouldfeelastretchbegininyourchestandshoulder.•Donotturntoofarbutwhenyoufeelthestretchholdyourpositionfor10–20seconds.Repeattheexercise,thistimewithyourleftarmagainstthewallordoorframeandturningtowardsyourrightside.

Coachingpoints•Changetheheightofyourhandpositiontovarythestretchyoufeelthroughthemusclesinyourshouldergirdle.

Exercise9.12Upperback

Startingpositionandaction•Standuprightandholdon toawallbaror fixedexercisemachinewithbothhandslevelwithyourchest.Ifathome,useadoorframethatyoucangriponto,orthebanisterat thebottomofthestairs,providedit issturdyenoughtotakeyourweightsafely.

•Holdingontight,leanbacksothat,bypullingagainstit,youfeelastretchinyourbackmuscles.

•Holdthestretchfor10–20seconds.

Coachingpoints•Muchliketheshouldergirdleandcheststretchabove,youcanvaryyourhandposition(e.g.slideyourhandsfurtherapartalongthebar)tofeelthestretchindifferentareasofyourbackmuscles.

•Usetheweightofyourbodytoassistthestretchingeffect.

Noequipmentisrequiredtoperformtheseexercises.

THEEXERCISES

Exercise10.1Proneabdominalhollowing

Startingpositionandaction•Liefacedownonthefloorwithyourneckstraight,chintuckedinandhandslooselytogetherunderyourforehead.

•Relaxthelegs,theglutealandabdominalmuscles.•Slowlycontractyourabdominalmuscles,pullingyournavelupawayfromthefloorandintowardsyourspine.

•Simultaneously tightenyourpelvic floormusclesas ifyouare trying to stopyourselffromurinating.

•Maintain your breathing and hold this contraction for 10–30 seconds beforerelaxing.

•Repeat5–10times.

Coachingpoints• Only when the correct tension can be achieved and maintained should youmoveontothefollowing,moredemandingstabilisationexercises.

Exercise10.3Four-countLegLift

Startingpositionandaction•Lieonthefloor,onyourback,withyourkneesbentandyourfeetonthefloor.•Keepyourhipsandspineinneutralalignmentandbraceyourabdominals.•Placeyourfingers3–5cmaboveyourhipsbut5–10cmfromyournavelandpressdowntofeelthecontraction,orbracingaction,ofyourabdominals.

•Veryslowly,andkeepingthekneebent,liftyourrightfoot15–20cmfromthefloorandholditelevated.

•Then,maintainingthecontractionthroughyourabdominals,raiseyourleftfootthesamedistanceandbringitadjacenttoyourrightfoot.

•Holdingthecontraction,slowlyloweryourrightleguntilthefootjusttouchesthefloor.

•Thenlowertheleftlegtothefloor.•Repeatthisfour-stagemovement5–10times.

Coachingpoints•Theimportantaspectofthisexerciseisthatthepelvis,hipsandspineremainstillthroughoutandabdominaltensionisconstantlypresent.

Exercise10.3Four-countLegLowering

Startingpositionandaction•Lieonthefloorasinthepreviousexercise,thistimewithbothfeetraised,yourkneesoveryourhipswithlegsslightlybent.

•Placeyourfingersasbefore(3–5cmaboveyourhipboneand5–10cmfromyournavel)andpressdowntofeelyourabdominalsbrace.

• Maintaining the abdominal tension, lower your right leg slowly toapproximately45degreesandholditthere.

•Loweryourleftleguntilitislevelwiththerightandholdit,rememberingnottoholdyourbreathatthesametime.

•Thenraisetherightlegbacktothestartingposition,followedbytheleft.•Perform10–15repetitions.

ImportantTheemphasisofthisexerciseisnotjusttoholdthelegsoffthefloorbuttodosowithcorrectabdominalbracingandspinalalignment.

Coachingpoints• Each leg movement should be slow and controlled, and should takeapproximately5seconds.

• Provided you can maintain the correct alignment through appropriateabdominaltension,starttoincreasethedistanceoverwhichthelegislowered.

Progressions/adaptations•Todecreasetheintensityofthisexercise,bendyourkneesmoretoreducetherelativeleverlengthofthelegsandkeeptheloweringmovementsmall.

•Toincreasetheintensity,onlyallowaslightbendinthelegs,andlowereachsothatthefootnearlytouchesthefloor.

•Onlyadvanced-levelparticipantsshouldattempttolowerthelegsclosetothefloor as the tension required through the abdominals tomaintain the correctalignmentisgreat.

Exercise10.4Scissors

Startingpositionandaction•Lieon the floorasbefore,withboth legs raisedandslightlybentso that thekneesareoverthehips.

•Keepingyourhipsandspineinneutral,bracetheabdominalstomaintainthecorrectalignment.

•Lowertherightlegtowardsthefloor,butholditatapointthatallowsyoutomaintaincorrectalignment.

• From this position, simultaneously change the positions of your legs in a‘scissors’action.

•Donotholdyourbreathatanystageduringthisexercise.•One complete repetition countswhen the leg lowers and then returns to thestartposition.

•Aimfor15–30repetitions.

Coachingpoints•Ifyoufeelthatyourlowerbackismovingoutofneutral,stoptheexercise.

Exercise10.5‘Superman’Variations

Startingpositionandaction• Position yourself on all fours (i.e. hands and knees),with your hands underyourshouldersandyourspineinneutralalignment.

• Contract your abdominals, pulling in the navel towards your spine andsqueezingyourpelvicfloormuscles.

•Slowlyraiseyourrightarminfrontofyou,reachingslightlyouttothesideata45-degree angle to the spine. Aim to keep the arm level with your torso,keepingthethumbuptohelpengagetheshoulderstabilisers.

•Keepyourrightarmwhereitis,andextendandraiseyourleftlegbehindyou,liftingitnohigherthanyourrightarm,whilemaintainingcorrectabdominaltensionandspinalalignment.

•Aimtogetyourraisedarmandlegparalleltothefloor.•Holdforupto10secondsandthenslowlyreturntothestartposition,beforerepeatingwiththeoppositearmandleg.

Coachingpoints•Imagineyouaresupportingapolethatrunsfromyourextendedlegacrossyourbackandalongyouroutstretchedarm.

Exercise10.6ProneBridging(PlankWork)

Startingpositionandaction•Liedownonthefloorbutpositionyourelbowsunderyourshoulderswithyourforearmsonthefloor,keepingyoureyeslookingatthefloor.

•Brace your shoulders and abdominals, lifting your hips away from the floorwithyourbodyweightsupportedthroughyourshoulders,forearmsandknees.

•Maintaincorrectspinalalignmentthroughout,keepingneutralalignmentfromtheneckthroughtoyourhips,makingsurethatyourhipsdonotdropbelow15cmfromthefloor.

• Hold this position for 15–30 seconds or until you begin to lose abdominaltension, then sit back on your knees to recover. After 10–15 seconds’ rest,repeattheexercise.

•Aimtoachieve5–10bracingpositionsor‘bridges’.

Coachingpoints•Maintain correct alignment throughout this position, keeping your shouldersandabdominalsbraced.

Progressions/adaptations• To increase the intensity of the stabilisation required, when in the ‘bridge’positiononyourknees,straightenthe legsoneata timesothatyourweightnowbalancesonyourtoes.

•Maintainthispositionfor20–45seconds.•When this position can be maintained relatively easily, try raising one footslightlyoff the floor for 50per cent of the time that you intend tohold thebridge,loweringthefootandraisingtheotherfootfortheremainder.Thiscanberepeated,againfor5–10repetitionsoneachleg.

Exercise10.7LateralBridging

Startingpositionandaction• Lie on your right side, resting on your right elbow and forearm, with yourkneesbenttogiveyouasteadybase,heelsbehindyou.Yourleftarmcanliealongyourleftside.Theelbowshouldbedirectlyunderneaththeshoulder.

•Bracing the abdominals, pushyour hips up, towards the ceiling, keeping theknees,hipsandtorsoinline.

•Maintainthetensionthroughtheabdominalsandholdfor10–20seconds.•Loweryourhips to thefloor foraverybrief recoveryandrepeat,aimingfor10–15 repetitions before lying on your left side and repeating the exercise.Breathethroughout.

Coachingpoints•Donotallowthesupportingshouldertolosetensionorthetorsoto‘sag’asthiscancausepainintheneckarea.

Progressions/adaptations•Tointensifythisexercise,straightenthelegs,extendingtheminlinewiththebody,andrepeat themovement.Yourweight isnowsupportedthroughyourelbow,forearmandthesideofyour‘underneath’foot.

• It is important not to allow any ‘sagging’ of the lower back during thismovement.

Exercise10.8Two-pointBridge

Startingpositionandaction•Begin as youwould if performing a full press-up:with your hands shoulderwidth apart, legs outstretched behind you and your toes in contactwith thefloor.

• Brace your abdominals and slowly lift your right arm and left legsimultaneously.

• Aim to keep the knee of the raised leg level with your hips, shoulders andraisedarm.

•Theraisedarmshouldbeouttothesideata45-degreeangletothespine,nohigherthanshoulderheight,withthethumbup.

•Holdthispositionfor5–10secondsbeforeloweringyourarmandleg.•Repeattheexercisewiththeleftarmandrightleg,aimingfor15–20repetitionsintotal.

Coachingpoints•Avoidtwistingthespinetomaintainbalanceinthismovement.

Progressions/adaptations• This two-point bridge can be modified as follows. Start as you would ifperformingaboxpress-upbut,asyoupushyourselfupawayfromthefloor,lift one leg and the opposite arm, as described above, to increase both theintensityandthestabilisationrequired.

Exercise10.9KneelingStabilisation

Startingpositionandaction•Startbykneelingonthefloorinanuprightposition(donotrestbackonyourheels)withyourpelvisandspineinneutral.

•Extendyourrightlegouttotheside,keepingitstraight.Thiswilltiltyourhipstoaccommodatetheposition.

•Keepingyourleftthighperpendiculartothefloorandarmsatyoursides,bracetheabdominals,maintainingalignmentofthetorso.

• Lean across to your left so that your shoulders are beyond your left thighaimingtocreateastraightlinefromyourrightlegthroughyourtorsotoyourhead.

•Holdthispositionfor5–10seconds,rememberingtobreathe,andreturntotheuprightposition.

• Repeat 5–10 times before reversing your leg position and leaning across toyourrightside.

Coachingpoints•Avoidleaningacrosstoofarinitially.•Keepyourleanslowandcontrolledthroughout.

Progressions/adaptations•Toincreasethedifficultylevel:(i)placeyourhandsbyyourears,or(ii)extendyourarmsoveryourheadtoincreasetheleverlengthandthustheamountofresistance.

Exercise10.10SupineBridge

Startingpositionandaction•Lieonyourback,faceup,withyourarmsatyourside.•Keepyourkneesbentandyourfeetonthefloor.•Braceyourabdominalmusclesandslowlypushyourhipstowardstheceiling,liftingyourbuttocks,lowerandmidbackoffthefloor.

• Aim to get your hips in line with your thighs and torso, maintaining theabdominaltensionconstantly.

•Holdfor10–20secondsandthenlower.•Repeat8–12times.

Coachingpoints•Yourweightshouldbethroughyourshoulders,yourupperbackandfeet.•Avoidpushingyourhipsuptoohighastheemphasisisonmaintainingneutralalignmentofthespine.

Progressions/adaptations• This bridging movement can be performed with alternate legs in the air toincreasetheworkloadofthestabilisermuscles,thehamstringsandtheglutes.

Exercise10.11‘Spiderman’

Startingpositionandaction• Position yourself on all fourswith yourweight evenly spread between yourtoesandyourhands.

• Keep your feet and knees ‘turned out’ slightly to minimise hip flexorinvolvement.

•Braceyourabdominalsandkeepyourtorsoasrigidaspossible,keepingyourspineinneutralthroughout.

•Withsmallmovementsofthehandsandfeet,‘crawl’forwardsmakingsurenottolosetheneutralspineposition.

• Crawl forwards for up to 30 m without losing form, then rest for 10–20secondsandrepeat2–3times.Tobeginwith,youmightfinda10mdistancesufficient,rememberingthattheemphasisisonthetechniqueandcontractionasopposedtothedistancecovered.

Coachingpoints•Yourtorsoshouldmaintainanear-horizontalposition.Inaddition,donotallowthebuttockstoliftexcessively.

•Avoidmaking largemovementswithyour legs,as thiswillcause thehips tomoveoutofalignment.

Exercise10.12StandingBalance

Startingpositionandaction•Standuprightwithyourhipsandspineinneutral.•Braceyourabdominalsandtransferyourweightontoyourleftleg.•Liftyourrightfoot2–5cmoffthefloor,maintainingyourbalance.•Holdpositionfor10–20seconds,beforechanginglegs.•Achieve4–5staticholdsbeforeprogressingtoamoreadvancedprogression.

Coachingpoints•Beforebeginningthemovement,trytoassumeabalancedpostureandrelax.•Focusona specific stationaryobject in frontofyouas thiswill helpyou tomaintainyourbalance,keepingyourentirebodystatic.

•Donotliftyourlegmorethanafewcentimetresoffthefloor.

Progressions/adaptations• To increase the difficulty, close your eyes while raising your leg. This willforceyoutorelyonyoursensoryproprioceptiveskills.

Whataresensoryproprioceptiveskills?Thesecomeintoplaywhentherearenovisualcuestoassistyourbalance,forcingyourbraintorelyonsensoryfeedbackfromyourmusclesandthe

balancereceptorsinyourinnerear.

Exercise10.13HorizontalBalance

Startingpositionandaction•Beginasbefore,inanuprightstancekeepingyourspineinneutral.•Transferyourweightontoonelegandleanforwards,bendingatthehip;keepyourspineinneutralasyoucontinuetolean,extendingtheraisedlegbehindyou.

•Keepthealignmentbetweenyourupperbodyandtheextendedlegandmakesureyoursupportinglegisbentslightlyattheknee.

•Braceyourabdominalstightlytomaintainyouralignment.•Lean forwardsas far asyoucango,whilemaintainingyouralignment,untilyouareinahorizontalposition.

•Returntothestartingposition,changelegsandrepeat.

Coachingpoints•Avoidtwistingthespineortiltingthepelvisasyoucontinuetheleaningaction.• You might want to work with a partner or use a wall or table to help youbalanceasyouleanfurtherforwardsandlower.

Progressions/adaptations• The emphasis here is on remaining balanced with minimal movement,contractingyourabdominalsthroughout.

•Toaddtothestabilisationintensity,extendyourarmsforwardsasyoulean,toincrease your lever length, keeping your arms in line with your torso andextendedleg.

Noequipmentisneededtoperformtheseexercises.

THEEXERCISES

Exercise11.1AbdominalCurl

Startingpositionandaction• Lie down, facing upwards,with your knees bent and your feet on the floor,approximatelyhipwidthapart.

•Positionyourhandssothatyourpalmsarerestingontopofyourthighs.• Contract your rectus abdominus, slowly curling your ribcage towards yourpelvis,liftingyourshoulders,upperandmidbackoffthefloor.

•Aim to achieve a 10–15 cm range ofmovement from the torso so that yourpalmsslideforwardstotouchyourknees.

•Holdbrieflyatthetopoftherangebeforereturningslowlytothestartposition.

Coachingpoints• The emphasis with this exercise is on reducing the distance between yourribcageandyourpelvis,ratherthanliftingoffthefloor.

•Keepyourmovementsslowandcontrolled,anddonotusemomentum.

Progressions/adaptations•Toincreasetheintensityofthecurl:(i)crossyourarmsacrossyourchest,(ii)position your hands by your ears, (iii) cross your arms behind your head,handsonshoulders,or(iv)outstretchyourarmsinaVposition,thumbsdown.

• There are a number of variations based on the classic crunch technique,performed with feet in the air. This has the effect of minimising theinvolvement of the hip flexors, so greater emphasis is placed on theabdominals.

Exercise11.2ObliqueReach

Startingpositionandaction•Startasbefore,lyingfaceuponthefloorwithyourkneesbentandyourfeetonthefloor.

•Positionyour hands either togetherwithyour arms across your torso, acrossyourchestorbyyourears,withyourelbowstothesides.

•Curl upwards and then rotate your torso to bring the ribs on your right sideovertowardsyourlefthip.

•Asyoucurlacross,liftyourleftfoot3–5cm–butnomore–offthefloor.•Holdbrieflyatthetoppositionbeforereturningtothestart.•Repeatthemovement,thistimebringingtheleftsideofyourribcagetowardsyourrighthipandliftingyourrightfoot3–5cmoffthefloor.

Coachingpoints•Thetotalmovementrangeforthisexerciseshouldbeapproximately10–20cm.•Trynottoover-reachasthiswillreducethebenefitsoftheexercise.

Progressions/adaptations•Asbefore,moving thearmsfurtherback,awayfromyourhips,will increasetheleverlengthofthemovementandsotheintensitywillbeincreased.

Exercise11.3ReverseCurls/HipLifts

Startingpositionandaction•Liefaceuponthefloorwithyourlegsupintheair,kneesbentoveryourhipsandanklestouchingorcrossed.

•Placeyourarmsbyyoursides,palmsup.•Contractyourabdominals,pullingyournaveldowntowardsyourspine.•Tiltthepelvis,liftingyourhipstowardstheceilinginacontrolledmanner.•Pausefor2–5secondsatthetopoftherangebeforeslowlyloweringyourhipsbacktothefloor.

Coachingpoints•Yourkneeswillnaturallymovetowardsyourchest,butfocusthemovementonliftingyourhipsratherthanswingingyourlegsoveryourchest.

•Keepyourabdominalscontractedthroughouttheexerciseandavoidanyjerkymovements.

Exercise11.4InternalOblique(BasicCrunch)

Startingpositionandaction•Lieonthefloor,faceup,withyourkneesbentandyourfeetonthefloor.•Crossyourrightlegoveryourleftankleandrotateyourkneestotherightsothattheyareata30–45-degreeangletothefloor.

•Yourarmsshouldbestraight,restinglightlyontopofyourbody,handspalmsdown,withthesidesofthethumbstouchingandyourarmspointingtowardsyourhips.

•Liftyourhead,shouldersandupperbackslightly,andlooktowardsyourfeet.•Yourchin,lefthipandanklesshouldbeinline.• Squeeze your obliques to curl up over your hips, so that your fingers canalmost touchyourankles.Pausebrieflyat the topphase,before returning tothestartingposition.

•Aimfor10–20repetitionsbeforemovingontotheotherside.Thistimetheleftlegcrossesovertherightankleandyourkneesdropdowntoyourleft.

Coachingpoints•Donottryandcomeuptoofarinthisexerciseasthemovementisdesignedtoactivatetheinternalobliques.Thismeansthatatotalrangeofmovementofnomorethan20cmisnecessary.

Exercise11.5InternalOblique(LateralCrunch)

Startingpositionandaction•Lieonyourrightside,withyourrightarmoutstretchedandyourrighthandonthefloor,restingyourheadonyourarmtostartwith.

•Bendslightlyatthewaistsothatyourlegsareatanangletoyourtorsoofnomorethan30degrees.

•Placeyourlefthandontopofyourleftthigh,keepingaslightbendinthelegs,andbracetheabdominals.

•Squeezeyourobliquemuscles to liftyour torsooff the floor so thatyoucanreachwithyourlefthandtowardsyourleftknee,whilesimultaneouslyliftingbothlegsoffthefloor.

•Trynot topushdownwithyour righthand to assist the lift.Rather, use thishandasabalancingaid.

Coachingpoints•Do not allow the hips to drop back as thiswill encourage the hip flexor todictatetheemphasisofthelegmovement.

Exercise11.6SlowEccentricCurl

Startingpositionandaction•Lieonthefloorwithyourlegsintheair,kneesbentoveryourhips,andwithyourhandsholdingthebacksofyourthighs.

•Rockyourselfforwards,bringingyourfeettothefloorandalmostliftingyouintoaseatedposition.

•Extendyourarmsoutinfrontofyousothatyourpalmsareoveryourknees.•Contractyourabdominalstomaintainthispositionandthenslowlyrolldownthroughthespineover15–30secondsuntilyourshouldersreturntothefloor.Thisisonerepetition.

•Oncompletion,liftyourlegsbackintotheair,holdontoyourthighsandrollyourselfbacktothesemi-seatedposition.Repeat5–10times.

Coachingpoints•Keeptheeccentriccurlactioncontrolledthroughout,graduallyincreasingthetimetakentoperformtheloweringpartofthemovement.

Progressions/adaptations•Toincreasedifficulty,wheninthesemi-seatedposition,placeyourarmsacrossyourchesttoincreaseresistance.

•Toincreaseintensityfurther,placeyourhandsbehindyourhead.

Exercise11.7Super-slowBicycles

Startingpositionandaction•Lieonthefloor,faceup,armsbyyoursides.•Raiseyourshouldersandupperbackslightlyoffthefloor,engagingtherectusabdominus.

•Holdontoyourrightknee;extendtheleftlegaboveyourhips,thenlowerittoan angle of approximately 45 degrees. Brace the abdominals and let go ofyour right knee, keeping it where it is and making sure that there is nomovementofthelowerback.

•Placeyourfingersbyyourtemplesandrotatethetorsoslightlytobringyourleftelbowandshouldertowardsyourrightknee.

•Holdthispositionbrieflybeforeslowlychanginglegswhilerotatingtherightelbowandshouldertowardstheleftknee.

•Aimtochangethelegpositionovera2–5secondcount.Eachchangeoflegscountsasonerepetition,thegoalistoaimfor15–30repetitionsintotal.

Coachingpoints• Maintain the bracing action of the abdominals, preserving a neutral spinethroughout.

•Important:Thelowerbackshouldnotmovefromthestartposition.Ifitdoes,it is likely that the hip flexors have overcome the tension required by theabdominalstomaintaintheoriginalpositionofthelowerback.

Corestabilitycanbeenhanceddramaticallybytheuseofequipmentthathasanunstablebase,requiringyoutostabilisevariousmusclestoassistyourbalance.Thisnotonlyhelps to improveposture indailyactivitiesbutcanalso increaseconfidence,techniqueandpowerinmanysports.Ifyouperformmovementsonanunstablebaselikeastabilityball,yourmusclesandsenseshavetorespondtostop you falling off. Equipment such as the ReebokCore Board™,BOSU™,wobbleboardsandotherequivalentsallworkonasimilarprinciple(seeChapter5).Eachhaveanunstablebaseandassuchrequireaddedstabilisationfromyourmusclestoassistbalance.Theuseofanunstablebasecanencouragethecorestabilisationmuscles,and

themusclessurroundingthejointsinvolved,tocontracteffectivelytomaintainabalanced posture. This can be useful in many sporting disciplines and has afunctionaluseinday-to-dayactivitiesaswell.

STABILITYBALLSStability balls have been used for many years by osteopaths, physiotherapistsand other rehabilitation specialists, both to aid neurological improvements inmusclecontractionandincorrectiveposturaltherapy.Inthe1980sstabilityballexercises were introduced into performance training for athletes, initially in arehabilitation role, but because of the gains achieved in core strength andbalance, which enhanced athletic performance on the field of play, they havebecome an excellent tool for sports coaches and trainers. Today, they arecommonplaceinmostgymsandaninvaluabletoolforpersonaltrainersworkingonaone-to-onelevelwiththeirclients.Stabilityballsofferaveryeffectiveway

toincreaseabdominalstrengthandcorestabilityforthreemainreasons.

1Theyareroundand,likeanyball,haveminimalstabilitycomparedto,say,abench,whichisobviouslystable.Consequently,whenperformingmovementsonastabilityballyouhavetoengageyourstabiliserandneutralisermusclestomaintain correct form throughout the exercise.The stabilisermuscles arethose that surround the joints and protect them from injury; the neutralisermuscles act alongside other muscles to counteract any external force thatcould disrupt your balance, helping tomaintain a smoothmovement. Evenjustsittingonaballrequiresaminimalamountofstabilisationfromthetrunkmuscles.

2Asyoulieon,orrestover,theballyouhaveagreatermovementrangethanyouwouldhaveonthefloor.Thismeansthatyoucantrainthemusclethroughagreaterrangethanbefore.Takeanabdominalcurl,forexample:whenlyingfaceupontheflooryourmovementrangeisrestrictedbytheflooritself,asthe spine cannot extend any further. However, when lying face up on astabilityballperformingthesameexercise,yourbackcanextendfurtherbackovertheballsothatyoubegintofeelastretchthroughyourabdominals.Asyouperform thecurlyouarecontractingyourabdominals through their fullrangeofmovement and formostpeople thiswillmeanworking themusclethrougharangeithasneverexperiencedbefore.

3 Because of the new balancing skills that need to be learned, a stability ballclasscanbealotoffun.Everyonewillhavetheirownlimitationswithcertainexercises,buttheopportunitytoincreasedynamiccorestrengthwhile‘rollingaroundonaninflatedball’isonetoogoodtomiss.Formanyofus,ifexercisecanbedisguisedas‘play’,andweenjoyourselvesduringaclass,itislikelythatwewillwanttocomeback,andsoourabilitywillprogress.

Due to the advances in gym machine design, many fixed-weight exercisesrequire little or no stabilisation control, so themuscles responsible for postureandspinalalignmentarenotbeingtrained.Exercisesperformedonanunstablebase such as a stability ball encourage the recruitment of the stabiliser andneutralisermuscles.Themoreunstableyourtrainingenvironmentthegreatertheactivationrequiredfromyourstabiliserandneutralisermusclestomaintainbothcorrectbalanceandcorrectform.Another advantage of stability ball exercises is that they are very easy to

graduateand,often,eachexercisewillbeopentoavastarrayofmodificationsto

eitherincreaseordecreasetheintensityorskillfactorrequired.Thisisalwaysanadvantagebothonaone-to-one leveland inaclassenvironment.Aswithanyactivity, there may occasionally be certain exercises that should not beperformedbysomepeople–if theyhavespecificinjuries,say,certainmedicalconditions or skeletal problems. However, there will usually be a slightmodification, adjustment or even alternative exercise available, which can beusedtotrainthemusclesinasimilar,butsafe,way.When choosing your stability ball it should be large enough so that when

seatedonitwithyourfeettogether,yourthighsareparalleltothefloorandyourkneesata90-degreeangleorslightlyhigher.Theballshouldberelativelyfirm.However, itmustberemembered that thefirmer theball themoredifficult theexerciseswillbe.AguidetocorrectsizesisshowninTable12.1.Mostballscomewithafootpump(however,ifyouareaninstructorandare

using a number of balls in a class environment, it is worth purchasing amotorisedairpump).Remembernottoover-inflatetheballandalwaysbuyfroma reputable dealer. Not all stability balls are of the same quality and it isadvisabletochooseaballthatisanti-burst.Pricesvary,butagoodanti-burstballcanusuallybepurchasedfor£15to£20.

Table12.1StabilityballsizeguideYourheight Ballsize

Under5’2” 45cmball5’3”to5’8” 55cmball5’9”to6’3” 65cmballOver6’3” 75cmballBeforeyoubeginyourworkout,makesurethattheareaonwhichyouwillbe

exercising is flat and free from any sharp objects that could puncture the ball(pins,staplesorevensmallstonesorbitsofgrit).Ifnecessary,useamatundertheball;thiswillalsoreduceanyslippingthatmayoccurifyouareexercisingonapolishedwoodenfloor.As with any exercise regime, warming up is very important. The warm-up

should be related to the activity that follows it and should consist of somemobilisation exercises, followed by single sets of some of the stability ballexercises.Thesesetsshouldbeperformedatalowerintensitythantheexercises‘proper’andwithareducedmovementrange;youshouldincreasetherangeof

movementasyouworkthroughtheset.

WARM-UPEXERCISES

Exercise12.1SeatedPelvicTilting/Rotation/FigureofEight

Startingpositionandaction•Situprightonastabilityballwithyourkneesbentandyourfeetshoulderwidthapart,keepingyourspineinneutral.

•Then rock forwardsandbackby tiltingyourpelvis (very smallmovements).Graduallyincreasetherangeofthesemovements.

•Repeatthisrockingeffectlaterally(fromsidetoside).•Linkthemovements(alternatingtheactionforwards, tooneside,backwards,to the other side), until you are performing a ‘figure of eight’ action usingsmallmovementsofyourpelvis.

•Onceagain,graduatethesemovements,increasingtheirsizetoamuchlargermovementrange,wherethewholeballismovingandyouarehavingtofocusonabdominalbracingtomaintainyourbalance.

Exercise12.2Rotations

Startingpositionandaction•Standupright,holdingtheballwithbothhandsandkeepingyoukneesslightlybent.

•Keepyourhipsstillandbeginwithsmallrotationsofthetorso,toeitherside.• Gradually increase the range ofmovement and allow your hips tomove aswell,encouragingfunctionalmuscularactivityandjointmobilisation.

• Increase the range of movement, modifying the action so that you areperformingdynamicswingsacrossthebody,withyourarmsreachingtoeitherside.

Exercise12.3SquatandPress

Startingpositionandaction•Holdtheballandsquatdown,placingtheballonthefloor, thenextendyourhipsandlegstostandup,liftingtheballaboveyourhead.

•Gradually increase the rangeof trunkmovementandactivity so thatyouarelifting the ball overhead and leaning back slightly to increase the dynamicstretchofthetorso.

STABILITYBALLEXERCISES:BEGINNERS

Exercise12.4SeatedPelvicTilting

Startingpositionandaction•Sitonastabilityballwithyourarmsbyyoursides,andyourkneesand feettogether.

•Braceyourabdominalsbypullingyournavelintowardsyourspine.•Situprightandtiltyourpelvisforwardsandbacktoincreasethecurveinyourlowerspineandthen‘flatten’it.

• Keep your body still but aim to ‘rock’ backwards and forwards on the ballthroughsmallmovementsfromyourpelvis,repeatingthetiltingaction10–15times.

Coachingpoints•Unlikeinthewarm-up,wheremobilityistheprimaryfactor,aimtokeepyourupperbodyrelativelystillasyouperformthismovement.

Exercise12.5SeatedLegLift

Startingpositionandaction• Sit on the stability ball with arms by your sides, your pelvis in a neutralpositionwithabdominalsbraced,andkneesandfeettogether.

•Lifttherightfootoffthefloorabout10cmandholdfor10–20secondswithouttiltingthehips.

•Returntherightfoottothefloorandrepeatwithyourleftleg.•Complete3–5liftswitheachleg.

Coachingpoints•Maintainyourbalance,tryingnottoadjustyourtorsopositionormoveoutofalignment.

Progressions/adaptations•Afterliftingyourrightfoot,straightenthelegsothatitisparalleltothefloor,holdfor10–20secondsthenreturntothestart.Repeatwithyourleftleg.

•Anadvancedalternative is tostartasbefore,with feet togetherandpelvis inneutral;however,thistimeliftbothfeetofftheflooratthesametime,holdingforupto20secondsbeforeloweringthemtothefloor.

• Take care in this movement not to lose your neutral spine or tip the pelvisforwardsorback.

Exercise12.6StabilityCurl

Startingpositionandaction• Lie facing upwards so that your lumbar and mid spine is supported by thestabilityball.

•Positionyourarmsacrossyourchest,withhandsonshoulders.• Keeping feet on the floor, approximately hip width apart, lower yourselfbackwardsovertheballsoyourlowerbackformsacurveandaslightstretchisfeltthroughtheabdominals.

•Curlupwardsandforwards,bringingyourribcagetowardsyourpelvis.•Aimtoachievea10–15cmrangeofmovementfromthetorso.•Holdbrieflyatthetopoftherangebeforereturningslowlytothestartposition.Repeat10–15times.

Coachingpoints•Itmightfeeluncomfortableatfirstgoingthroughafullerrangeofmovementwhen lying back over the stability ball, so initially go only as far as iscomfortable,rememberingtobraceyourabdominalspriortoallmovements.

Progressions/adaptations•To increase the intensityof thecurl: (i)positionhandsacrossyourchest, (ii)position hands by your ears, (iii) cross arms behind your head, hands onshoulders,or(iv)haveyourarmsoutstretchedinaVposition,thumbsdown.

• Bringing your feet close together will increase the stabilisation controlrequired.

Exercise12.7ObliqueCurl

Startingpositionandaction•Liefaceuponastabilityballwithyourlowerbacksupported.•Positionyourhandsbyyourears,withyourelbowspointingouttothesides.•Curlupwardsandrotateyourtorsotobringyourrightshouldertowardsyourlefthip.

•Themovementrangeforthisexerciseshouldbeapproximately10–20cm.•Holdbrieflyatpeakpositionbeforereturningtothestart.•Repeatthemovement,thistimebringingyourleftshouldertowardsyourrighthip.Continuefor8–10repetitionseachside.

Coachingpoints•Keepthemovementcontrolledthroughoutandavoidtwistingacrosstoofar.

Progressions/adaptations•Bymovingyourfeetandkneestogetherthestabilisationfactorisincreased.

Exercise12.8ABCurlUsingBallasResistance

Startingpositionandaction• Lie on the floor, face up, holding the stability ball above your head (andpressedcloseagainstthetopofyourhead).

• Contract your rectus abdominus, slowly curling your ribcage towards yourpelvis,liftingyourshoulders,upperandmidbackoffthefloor.

•Aimtokeepyourhipsstillsothatonlyyourabdominalsareinvolved.•Even though theballhasminimalweight, as thearmsareholding it tight toyourheadtheleverlengthisincreasedandsotheexercisewillfeelharder.

•Keepyourmovementscontrolledandsmooththroughoutbutalwayskeeptheballinafixedpositionaboveyourhead.

•Aimfor10–20controlledrepetitions.

Coachingpoints• If this exercise feels too difficult initially, hold the stability ball to yourforeheadorevenyourchesttoshortenthelever.

Exercise12.9LateralFlexion/Crunch

Startingpositionandaction•Beginbykneelingonthefloorwiththestabilityballtoyourright-handside.•Reachoutwithyourclosestarm(therightone)andliftyourselfupsothatyourbodyweightisovertheballandyouarelyingacrossitonyourrightside.

•Extendbothyourlegsandseparatethemtogiveyoubetterstability.•Keeping your feet on the floor, place your fingers against your temples andincreaseyourstretchovertheball.

• Then, before losing your balance, brace your abdominals, emphasising youroblique muscles to lift your upper torso laterally, aiming to squeeze theleadingsideofyourribcagetowardsyourhips.

•Pauseatthetoppositionbrieflybeforereturningtothestart.•Aimfor10–15 repetitionsbeforeadjustingyourposition to repeat thewholethingonyourleftside.

Coachingpoints•Initially,asyouperformthismovementitmightbeeasiertosecureyourfeetonawallforincreasedstability.

Exercise12.10BackExtension

Startingpositionandaction•Liefacedownoverthestabilityballwithyourtorsoandhipsrestingonit.•Haveyour armsbyyour sidesbutwithyourhandsholding the stabilityballloosely.

•Keepyourlegsseparatedtoassistbalance.Braceyourabdominals.•Extendthroughyourbacktoliftyourchestofftheball,keepingyourheadinneutralalignment.

•Asyouraiseup,bringyourspineintoaneutralpositionandpausebriefly,thenlowertoreturntothestartposition.

•Repeat8–10times,keepingthemovementslowandcontrolled.

Coachingpoints•Tenseyourabdominalsbeforeinitiatinganymovementandkeepthembracedthroughout.

•Avoidliftingtoofarandarchingyourback.•Becarefulnottotwistthespinetomaintainyourbalance.

Progressions/adaptations•Bybringingyourlegsandfeet togetherandcomingontoyourtoes,youcanmaximisethestabilisationrequired.

• Increase the intensity by bringing your hands up to your ears or reachingforwards,extendingarmsinfront,inlinewithyourtorso.

Exercise12.11PronePress-ups(Hips/Knees/FeetonBall

Startingpositionandaction•Liefacedownoverthestabilityballwithyourhipsandupperthighsontheballandyourhandsonthefloorinfrontofyou.

•Your hands shouldbe slightlywider than shoulderwidth apart in a press-upposition.

•Braceyourabdominalsandkeepyourbodyrigidthroughoutthemovement.•Performapress-up,loweringyourheadandchesttothefloor.•Asyourchinorchestnearsthefloor,pushagainstthefloorwithyourarmstoliftyourselfbacktothestartposition.

•Exhaleasyoupushyourselfbacktothestartingposition.Repeat10–15times(trytoincreasethisnumberasyoubecomemoreproficientattheexercise).

Coachingpoints•Dependingonyour strengthandstabilisationability,begin thisexercisewithyourhipsandthighsonthestabilityballtoreducethelevereffectwithawidehandposition.

Progressions/adaptations•When you can comfortably perform 15–20 repetitions, position the stabilityballfurtherdownyourlegssothatitliesunderyour(i)knees,(ii)shins,(iii)anklesor(iv)toes.

•Thestabilisationaspectcanbemadehardertoo,bybringingyourhandsclosertogetherunderyourshoulders.Thisnotonlynarrowsyourbase,increasingthestabilisation required, but alsoplacesgreater emphasison the shoulders andtriceps.

Exercise12.12ProneRoll-in

Startingpositionandaction• Start in a prone position, face down, as if to perform a press-up, with thestabilityballnearyourfeet.

•Placeonelegfollowedbytheotheronthetopofthestabilityballsothatyourshinsandanklesareincontactwithit.

• Keep your hips in line with your shoulders and your arms extended, handsshoulderwidthapart.

• Simultaneously bend both knees and lift your hips to roll the stability balltowards your arms. Thismovement should cause the stability ball tomoveapproximately1m.

•Pausebrieflybeforeextendingyourlegs(stillincontactwiththestabilityball)androllitbacktothestartposition.

•Repeatthemovementfor10–15completerolls.

Coachingpoints•Keepyourabdominalsbracedthroughoutthemovement.

Progressions/adaptations•Thisexercisecanbeperformedusingalternatinglegs,sothatyourolltheballforwardswithonelegandthenbackwiththeother.

•Alternatively, roll the ball forwards andbackusingyour right leg;when theball is back to the start position, change legs and roll it forwards and backusingyourleftleg.

Exercise12.13LyingTorsoRotation,ArmExtended

Startingpositionandaction• Position yourself lying face up on a stability ball with your arms extendedoverhead.

•Onlyyourshouldersandupperbackshouldbeincontactwiththeball.•Claspyourhandstogetherloosely,keepingyourarmsslightlybent.• Push your hips upwards so your torso and thighs are parallel to the floor,keepingyourhipsinneutralandyourfeetshoulderwidthapart.

•Braceyourabdominalsandrotateyourtorsosothatyourshouldersrollacrossthe stability ball and both arms point to the right, finishing almost parallelwiththefloor.

•Pausebrieflyandreturntothestartposition.•Repeattherotationtotheleft,aimingfor10–15rotationstoeachside.•Itisimportantthat,throughoutthisexercise,youdonotallowthehipstodrop.

Coachingpoints• To begin with, keep your rotational movement small until your confidenceimproves,thenincreaseyourmovementrange.

Progressions/adaptations•Toincreasethedifficultylevel,bringyourfeetandkneesclosertogether.

STABILITYBALLEXERCISES:INTERMEDIATE

Exercise12.14SupineBridgeBallRolls

Startingpositionandaction•Lieonthefloor,faceup,withyourfeetoutstretchedandrestingonthestabilityball.

•Withyourarmsatyoursides,liftyourhipsandbuttocksoffthefloortocreatea‘bridge’.

•Keep your abdominals braced throughout andmaintain neutral alignment ofyourspine.

•Keepingyour feeton theball, bendyourknees,drawing the stabilityball intowardsyourbuttocks.

•Keepyourhipsinlinewithyourshouldersandknees.•Holdbriefly,thenreturntothestartposition.•Aimfor15–20repetitions.

Coachingpoints

•Keep your armswide initially to assist your balance, and avoid letting yourhipsdrop.

Progressions/adaptations• To make this harder, cross your arms over your chest to increase thestabilisationrequiredfromtheabdominals.

•Thisexercisecanbemadeharderbyrollingtheballinandthenoutusingoneleg,beforechangingandrollingtheballinandthenoutusingtheotherleg.

Exercise12.15StabilityBallRoll-out

Startingpositionandaction•Kneelbehindthestabilityballwithyourforearmsrestingontopofit.•Braceyourabdominalsandleanforwardsontotheball.•Yourbodyweightshouldnowbe throughyourarmsandshoulders,notyourknees.

•Keeping theabdominalsbraced, roll theball forwardsonlyas farasyoucanwhilemaintainingthetensionthroughoutthetrunk.

•Repeat10–15times.•Hold briefly in the final position, remembering not to hold your breath, andexhalingasyoureturntothestartposition.

Coachingpoints•Donotallowyourheadorlowerbacktodrop.•Stopifyoufeelanydiscomfortorpaininyourlowerback.

Progressions/adaptations• An advanced version of this exercise can be performed from a standingposition.

Exercise12.16ProneExtensionwithLegRotation,GrippingBall

Startingpositionandaction•Beginfacedowninapronepositionbutwiththestabilityballnearyourfeet.•Placeoneleg,followedbytheother,ontopofthestabilityballandseparatethelegsslightlyso thatyourshinsandanklesaregripping thestabilityball ina‘tentotwo’position.

• Keep your hips in line with your shoulders and your arms extended, handsshoulderwidthapart.

•Maintaintorsotensionandrotatetheballsothatyourlegsrolltowardstheleft,thenreturntothestartpositionbeforerepeatingtoyourrightside.

•Aimtoachieve8–12rotationstoeachside.

CoachingPoints•Trytokeepyourshouldersandupperbackparalleltothefloor.•Beginwithsmallmovementsandgraduallyincreasethemtocreatearotationof60–80degrees.

Progressions/adaptations•Performthesamemovementbutwithyourhandsclosertogetherandyourfeet10–15cmapartontheball.

Exercise12.17ProneHipExtension

Startingpositionandaction•Liefacedownoverastabilityballwithyourhandsonthefloor.•Brace your abdominals tomaintain your balance and raise your legs off thefloor.

•Increasetheheighttowhichyouliftyourlegssothatyourweightisbalancedon the stability ball with your hands in contact with the floor to assiststabilisation.

•Aimtoliftyourlegstoahorizontalposition,andmaintainyourbalance.•Hold this position for 10–15 seconds, remembering not to hold your breath,thenlowerandrepeat8–10times.

Coachingpoints•Initiallyyoumayfindthatyouneedtoholdontoafixedobject,likeasecurebenchorwallbar,toliftyourlegssufficiently.

Progressions/adaptations• This movement can be developed into the ‘dive’ extension position asdescribedintheadvancedsection(seeexercise12.25).

Exercise12.18SupineLateralBallRoll

Startingpositionandaction•Liebackonastabilityballwithyourshouldersandupperbacksupportedbytheball.

•Liftyourhipsupwardsso thatyour torsoandupper thighsareparallel to thefloor.

• Brace your abdominals and hold your arms out sideways in a ‘crucifix’position,palmsup.

•Withfeetshoulderwidthapart,takesmallstepslaterallytotheright,to‘walk’yourentirebodytotheside,rollingacrosstheball.

• Aim for a 10–20 cmmovement, pausing briefly at the end position, beforereturningtothestartandrepeatingtotheleft.

•Continuemovingacrosstheball,aimingfor8–10movementstoeachside.

Coachingpoints• Keep your hips, shoulders and arms parallel to the floor, maintaining this‘rigid’positionandavoidinganytwisting.

•Ifyoucanmovefarenoughsothatyourheadcomesofftheball,leavingjustyourshouldersincontact,donotallowtheheadtodropdown,butmaintainaneutralspine.

Progressions/adaptations•Increaseyourmovementrangesothatyoucanrollacrosstheballleavingjustone shoulder in contactwhileyoumaintain correct alignment, keepingyourhipspushedup.

Exercise12.19SupineBallRotation

Startingpositionandaction• Lie on the floor as before, face up, with your feet and ankles gripping thestabilityballina‘tentotwo’position.

•Withyourarmsbyyoursides,liftyourhipsandbuttocksoffthefloortocreatea‘bridge’.

•Keepyourabdominalsbracedthroughout.• Gradually rotate the stability ball to the right, pausing momentarily beforereturningtothestartposition.

•Repeat,rotatingtotheleftside,aimingfor8–10rotationstoeachside.

Coachingpoints•Itisimportantnottoover-rotateinitiallyastheintensitymightprovetoogreatandyourlegsarelikelytofallofftheball.

Progressions/adaptations• By placing your arms across your chest you can increase the stabilisationrequirement.

Exercise12.20Two-ballProneBalance

Startingpositionandaction•Youwillneedtwostabilityballs.•Kneeldownonthefloorwiththeballs infrontofyouandonehandoneachball.

•Bendyourarmstoformarightangleat theelbow,leaningforwardstobringyourforearmsintocontactwiththeballs.

•Keeping theballs level, applypressure to themwithyourarmsand liftyourkneesoffthefloor.Yourweightisnowonyourtoes.

•Maintainastraightbody,bracingtheabdominalsthroughout,andholdfor10–

20seconds.• Gradually lower your knees to return to the start position. Recover beforerepeating.Aimtocomplete5–8staticholds.

Coachingpoints•Donotallowyourbacktosaginthismovementanddonotholdyourbreath.

Progressions/adaptations•Toincreasethedifficulty,whenonyourtoesinthe‘raised’positiontrytomovebothballsbypullingyourrightarmbackandintowardsyourribsandmovingyourleftarmforwardsandaway.

• Pause briefly before returning to the positionwhere the balls are level, thenrepeat,thistimedrawingyourleftarmbackandinandpushingyourrightarmforwardsandaway.

Exercise12.21Two-ballSupineBalance

Startingpositionandaction•Againyouwillneedtwostabilityballs,asinthepreviousexercise.•Liebackwardsoverthestabilityballswithyourforearmsononeballeach,byyoursides.

•Keepyourarmsbenttoformarightangleattheelbowandleanback,applyingpressuretotheballswithyourarms,toallowyourlegsto‘walk’forwards.

• In this position, bend your knees to form a bridge position and brace yourabdominalstomaintainalinebetweenyourshoulders,hipsandthighs.

•Keepingyourabdominalsbraced,holdthispositionfor10–30seconds.•Graduallyrelaxthetensionandloweryourhipstothefloor,backtothestartposition,beforerepeating.Aimtocomplete5–8staticholds.

Coachingpoints•Maintainastrongshoulderbracingactionandkeeptheabdominalscontractedthroughout the holding phase of the movement, maintaining correctalignment.

Progressions/adaptations•Toincreasethedifficulty,whenintheraisedpositiontrytomovebothballsbypullingyourrightarmbackandintowardsyourribsandmovingyourleftarmforwardsandaway.

•Pausebrieflybeforereturningtotheraisedposition,sothattheballsarelevel,then repeat, this time drawing your left arm back and in and pushing yourrightarmforwardsandaway.

Exercise12.22Two-ballPronePecDec

Startingpositionandaction•Againyouwillneedtwostabilityballs,asinthepreviousexercise.•Kneelbehindthestabilityballs,andplaceyourhandsandforearmsononeballeach.

•Leanontotheballsso thatyourbodyweight issupportedthroughyourarmsandyourknees.

•Extendyourlegssothatyourweightisnowonyourtoesandarms,andbraceyourabdominalstokeepyourtorsorigid.

• Keeping your abdominals braced, allow the balls to separate slightly bymovingyourarmsoutsideways–thiswillloweryourtorsoslightlyandmoveitinlinewithyourforearms.

•Contractyourchestmuscles,drawingyourforearmsandelbowstogethertoliftyour body upwards as the ballsmove together again, and back to the startposition–yourelbowsshouldbebelowyourchest.

•Aimtocomplete10–12repetitions.

Coachingpoints•Iftheintensityistoogreat,keepyourkneesonthefloor.• Do not allow your torso to drop too low as this will put strain on yourshoulders.

Progressions/adaptations•Thisexercisecanbemadeharderbyelevatingyourfeetontoabench,wobbleboard,medicineboardorsimilar.

STABILITYBALLEXERCISES:ADVANCED

Exercise12.23ProneArmExtension,GrippingBall

Startingpositionandaction•Begininaproneposition,asiftoperformapress-upbutwiththestabilityballnearyourfeet.

• Place one leg followedby the other on top of the stability ball and separatethemslightly,sothatyourshinsandanklesaregrippingthestabilityballina‘tentotwo’position.

•Braceyourabdominalsandkeepyourtorsoinlinewithyourlegs.•Slowlyextendonearm,pointingforwards,aimingtokeepitatanangleof45degrees to the torso(with thearmraisednohigher thanshoulderheightandwiththethumbup).

•Holdbriefly,rememberingtobreatheconstantly,beforereturningyourhandtothefloor.

•Pauseforafewsecondsandrepeatwithyourotherarm.•Aimfor10–12repetitionswithalternatearms.

Coachingpoints• Keep your hips in line with your shoulders, your arms extended, and yourhandsshoulderwidthapart.

Exercise12.24StabilityBallPowerDrive

Startingpositionandaction•Lie faceupona stabilityballwithyourkneesbent andyourhips inneutralalignment.

•Positionyourself so thatyourupper left armand left shoulderare incontactwith theball, but your right shoulder is slightly off theballwithyour rightforearmsupportingyouonthefloor.

• In a dynamic movement, brace your abdominals and drive your right armupwards to bring your elbow towards the ceiling and your right forearmparalleltothefloor.

•Asyoudo thisyour righthipwill follow the lineofmovementand raiseupslightlywhileyourleftarmandshoulderwillbesupportingyourbodyweightontheball.

•Holdthetoppositionbriefly,thenreturntothestartposition,beingcarefulnotto drop the hips ormovebeyondneutral alignment as you lower your rightforearmtothefloor.

•Repeat thismovement5–10timesbeforerepeatingon theotherside, leadingthemovementwithyourleftarm.

Coachingpoints•Yourtorsoistwistedbutyourhipsshouldremaininneutralalignment.

Progressions/adaptations• This movement should be performed dynamically and the intensity can beincreasedwiththeuseofadumbbell.

Exercise12.25‘Dive’HipExtension

Startingpositionandaction•Liefacedownoverastabilityballwithyourhandsonthefloor.•Brace your abdominals tomaintain your balance and raise your legs off thefloor.

•Increasetheheightyouliftyourlegssothatyourweightisthroughyourarmsandtheball,andyourthighshaveliftedoffinlinewithyourtorsosothatyourlegsarenearlyverticaltothefloor.

•Maintain form for a few seconds and then gradually lower your legs to thefloortorecover.Repeat5–10times.

Coachingpoints•Becarefulwhenperformingthemovementnot toover-extendyourbackandloseyourbalance.

•Youmightfindthispositioneasiertomaintainwithyourforearmsonthefloorandelbowsbent.

Exercise12.26StabilityBall‘Superman’

Startingpositionandaction•Liefacedownoverastabilityball,sothatyourtoesandfingerscanjusttouchthefloor.

• Brace your abdominals and raise your right arm and left leg off the floorsimultaneously.

•Keepthearmata45-degreeangletothespine,withthethumbup,andaimtogetthearmandlegparalleltothefloor.

•Holdthispositionforupto10secondsbeforereturningtothestartposition.•Repeatwiththeoppositearm(left)andleg(right)alternatingtocomplete10–15repetitionswitheachopposinglimb.

Coachingpoints•Keepyourmovementasslowaspossibleasfastermovementscanbehardertocontrolandmaycauseyoutoloseyourbalance.

•Keep thehead inneutral alignment throughout andavoid anyarchingof thelowerback.

Progressions/adaptations•To increase difficulty, as you return your right arm and left leg to the floor,simultaneously lift the opposing limbs. In this way your entire body isbalancedontheballforafewseconds.

•Toincreasethedifficultyfurther,trytobalancewithyourarmsandlegsoffthefloorforperiodsofuptooneminute,maintainingcorrectformandalignmentthroughout.

Exercise12.27KneelingBalance

Startingpositionandaction•Positionyourselfnear awall (facing it), standingbehinda stabilityball, andgentlyplaceyourrightkneeandshinontheball.

•Holdthewallforbalancewithoneorbothhandsandplaceyourleftlegontotheball too, so that you are kneelingwith theball under your shins, sittingbackonyourheels.

•Braceyourabdominalstohelpstabiliseyourself.•Asyougainyourbalance, liftyourselfup so thatyour spineandhipsare inneutral,stillholdingontothewall.

•Graduallytakeyourhandsawayfromthewalltobalanceunaided.• Aim to increase the time you can balance until this movement becomesrelativelyeasy.

Coachingpoints•Trytoworkwithapartnerorhavesomethingtoholdontonearbysuchasawall,postorsecuregymmachine.

Exercise12.28Kneeling‘Superman’

Startingpositionandaction• This advanced exercise takes the previous ‘Superman’ positions to anotherlevel.

•Asyourbalancewillbeveryadvancedbynowitshouldberelativelyeasytostart this exercise simply by standing behind the stability ball and kneelingstraightontoit.

•Thistime,bendforwardstobringbothhandsontotheball,nexttotheknees.•Bracingyourabdominals, raiseyour rightarmforwardsandextendyour leftlegbehindyou,liftingthemoffthestabilityball.

•Keepyourarmata45-degreeangletothespine,withthethumbup,andaimtogetthearmandlegparalleltothefloor.

•Holdthispositionfor2–10secondsbeforereturningtothestartposition.•Repeatwithyouroppositearm(left)andleg(right).•Keepyourheadinneutralthroughoutandavoidanyarchingofthelowerback.

ImportantThisisaveryadvancedtechniqueandshouldonlybeattemptedwhenmaintainingbalanceinthepreviousexercisesbecomesrelativelyeasy.

Exercise12.29StandingBalance

Startingpositionandaction• This exercise is by far the most difficult and should only be attempted byhighlycompetentstabilityballenthusiasts.

•Beginbystandingbehindthestabilityballandfacingawall.•Placeonefootonthestabilityball,grippingthewallforbalance,thenstepontotheballwithyourotherfoot.

• Stand upright, holding the wall, with your legs slightly bent and yourabdominalsbraced.

•Havingadjustedyourbodypositionasnecessary,graduallyreduceyourgriponthewalluntilyoucanstandunaided.

•Increasethetimeyoucanstandupright.

ImportantAgain,thisisaveryadvancedtechnique,yetoncemastereditopensupmanymorestabilisationpossibilitiesusingadditionalresistancemachinesandequipment.

The principle behind unstable base training in sport has two perspectives.Certain sports (such as skiing, surfing and skateboarding) are performed onunstablesurfaces,sofortrainingtobesports-specificyouneedtoreplicate themovementsthatcloselymatchthesportitself.Wobbleboards,BongoBoards™,and so on, create the required unstable base and are ideal for sports-specifictraining.Theotherperspectiveisthatifyoureplicateamovementfromasportbut impose greater difficulties, such as slightly increased resistance or anunstablebase, themuscleswill be trained to overcome the relevant difficulty.Whenyouthenperformthesemovementsonaflatplayingfieldorsportscourt,yourmovementand techniquewillhave improved.The theory is thatwith theinstability factor removed, the execution of themovements or strokeswill beeasier and so your body will be able to apply greater force or control to thestroke.

REEBOKCOREBOARD™The Reebok Core Board™ is the brainchild of Alex McKechnie, a physicaltherapist and consultant for various sports teams in Canada and the USA.Initially the boardwas created as a tool to assist rehabilitation after injury forathletes. However, McKechnie linked up with Reebok in 1999 and, throughcollaborationwith someof theReebokmaster trainers, helped create theCoreTrainingProgramme.Thispieceofequipmenthassincebeenboughtbyvariousgymchainsandhasbecomeavaluabletoolinhelpingtodevelopcorestabilityinagroupexerciseenvironment.TheReebokCoreBoard™differsfromother‘unstable’devicesinthatithasa

multi-directional tiltbasedoverasingleverticalaxis. Inaddition, ithasaself-righting,orreactive,nature;thisenablesittospringbacktoitsoriginalposition.So if youwere to position yourweight on one side of the board, the board’srecoileffectwouldexertaforcetotryandpushyouback.Lastly,theboardcanbetwistedaboutitsaxis;again, its inbuilt torqueeffectswouldtrytoresist thetwist, attempting to return the board to its original position. This multi-dimensional tool allows you to work through three planes of movementsimultaneously,whetherstanding,sittingorlyingon,orholdingontotheboard.Thisboardisofuseforbothathletesandnovicesasithasthreegradinglevels.

Theboardcanbesetatvaryingamountsofinstability.Level1isrelativelyrigid,sotheextentofstabilisationrequiredisless.Level3offerstheleaststability,soall exercises will require a high level of abdominalmuscle firing tomaintainbalance.Thenovicecanperformsimplemovements,suchassteppingorlungingonandoff theboard,atvaryinglevelsofdifficulty.Thetrunkmuscleshavetoengagerapidlytoassiststabilityandaidbalance.Athletes,ontheotherhand,can‘shadow’ or ‘mimic’ sports-specific movements or shots. In addition, manyexercises can be performed together with a medicine ball, in throwing andcatching routines with a partner. Due to the instability of the base, theproprioceptivemuscleshavetoworkovertimejusttomaintainbalance.Youcanvarythedifficultyfactorsimplybyadjustingyourstancewhenonthe

board.Forexample,anarrowerstancewillmaketheexercisemuchharder.Thedynamicnatureof theboard’smovementmakes itanexcellent trainingaidforsurfers,snowboardersandskateboarders.

COREBOARDEXERCISES

Exercise13.1Rotations/Tilts

Startingpositionandaction•StandonaCoreBoardwithyourfeetshoulderwidthapart.•Maintainabalancedposturesothattheboardislevel,yourkneesareslightlybentandyourhipsandspineinneutralalignment.

•Braceyourabdominals,pullingyournavelintowardsyourspine.•Beginbytiltingtheboardtotheleft,thentotheright,insmallmovements.•Graduallyincreasethemovements,keepingyourtorsorelativelystill.

Coachingpoints•Astheexercisebecomeseasier,placeyourfeetclosertogether.•Makesurethat,asyoutilt,youmaintainyourneutralspineposition.

Progressions/adaptations•Alternativemovements are to tilt theboardbackwardsand forwards, then tointroducediagonalandrotationalmovement.

Exercise13.2AlternateSquatThrusts

Startingpositionandaction•Beginfacedown,withbothhandsontheedgesoftheCoreBoardinapress-upposition.

•Extendbothlegsbackbehindyou,withhipsinlinewithyourshoulders,torsoandknees.

•Stepforwardswithyourrightlegtobendattheknee,withyourkneeadjacenttoyourrightelbow.

•Braceyourabdominalsandrapidlychangeyourlegposition.•Continuechangingyourlegpositionfor15–30repetitions.

Coachingpoints•Wherepossible,trytominimiseanymovementfromyourtorso.

Exercise13.3Press-up

Startingpositionandaction•Hold on to the side edges of the board, face down,with your feet extendedbehindyou.

•Maintainaneutralspineposition,withyourabdominalsbraced.•Slowlybendyourarmsattheelbowstoloweryourchesttowardstheboard.•At the lowestpoint,holdbrieflyand thenextendyourarms topushyourselfbacktothestartposition.

• Aim to complete 15–20 press-ups before progressing to the followingmodifications.

Coachingpoints•Makesurethatthehipsstayinlinewiththeshouldersthroughout,preservingtheabdominaltension.

Exercise13.4Press-upwithRotation/Twist(Press-upadaptationi)

Startingpositionandaction•Begin in the samestartingpositionasbefore, facedown,with legsextendedbehindyouandyourhipsinlinewithyourshoulders.

•Maintaininganeutralspine,bendattheelbowstoloweryourchesttowardstheboard,whilesimultaneouslytwistingtheboardclockwiseapproximately10–45degrees.

• Pause briefly at the bottom phase of this movement before extending yourarms,pushingyourselfbacktothestartpositionandallowingtherecoiloftheboardtorotateyourarmsanti-clockwisebacktotheoriginalstartposition.

•Repeat,thistimerotatingtheboardanti-clockwise,completing8–12repetitionstoeachside.

Coachingpoints•Asyourotatetheboard,andthroughouttheexercise,maintaincorrectneutralalignmentandabdominalbracing.

PRESS-UPWITHROTATIONANDKNEEPULL

Startingpositionandaction(Press-upadaptationii)•Beginasbefore,withyourhandsholdingtheedgesoftheCoreBoardandyourlegsoutstretchedbehindyou.Braceyourabdominals,andkeepthehipsinlinewiththeshoulders.

•Asyouloweryourchest towardstheboard,rotatetheboardclockwiseat thesame time, and bring your right knee towards your elbow, maintaining abracedpositionbutsqueezingyourobliquemuscles.

•Holdbrieflywiththekneeinthenslowlyreturntothestartposition,extending

yourarmsandplacingbothfeettogether.Avoidtiltingyourhipsorpelvisasyoudrawthekneein.

•Aimtocomplete8–12repetitionstoeachside.

Exercise13.5Incline/DeclineSquats

Startingpositionandaction•Basicsquatmovementscanbeperformedontheboard,startinginabalanced,levelposition.Theycanalsobeperformedoff-centresothatyourbodyweightis slightly forward or back from centre. In addition, the exercises can beperformedoff-centrelaterally,totherightorleft.

• Begin by bracing the abdominals to assist your balance and squat down,bringingyourthighsnearlyparalleltothefloor.Holdbriefly,maintainingyourbalance,beforereturningbacktothestartposition.

• You should be able to perform 10–20 quality repetitions, advancing to thefollowingmodifications.

Coachingpoints•Maintainneutralspineanddonotallowyourpelvistotiltasyousquatdown.

Exercise13.6SquatswithLegLift/Raise

Startingpositionandaction•Performasquatasbeforewithyourbodyweighteithercentralandbalancedorbeginninginanoff-centrepositionasabove.

•Squatdown,bracingyourabdominalsthroughout,butduringtheliftingphaseofthemovementliftyourrightlegupeithertothefrontbydrivingthekneeforwardsandupwardsorlaterally,raisingthelegtotheside.

•Oncompletingthesquatmovement,maintaintheraised-legposition,holdingthisbriefly(2–5seconds)beforeloweringthelegandrepeating.

•Aimtoachieve10–15squat/liftsononelegbeforeadjustingthestartpositionasnecessaryandrepeatingwiththeotherleg.

Coachingpoints•As you raise the knee,maintain your balance and focus on your abdominalbracingactiontoassistyourbalance.

Exercise13.7LateralSquatwithLegLift

Startingpositionandaction•Startwithonefootontheboardandtheothertothesideonthefloor.• The foot that is on the board should be at the centre for greatest stability.Positioning it at either side of centre will cause the foot to laterally, ormedially,invertasyouperformthesquatandlift.

•Braceyourabdominalsandsquatdown.•Asyoustandup,takeyourweightontothefootontheboardandraiseyourotherlegouttotheside.

• Complete 10–15 repetitions before changing your supporting leg. Repeat,liftingtheotherleg.

Coachingpoints•Donothaveastancethatistoowideasthiswillcauseyourspineandpelvistolosealignmentwhenyouraiseyourleg,compromisingthemovement.

Exercise13.8Lunges

Startingpositionandaction•Standastridelengthbehindtheboard,inanuprightpositionwithabdominalsbraced.

•Takeastepforwardsandplantyourrightlegfirmlyontheboard.•Asyourfootstrikestheboard,increasethebracethroughyourabdominalstoassistyourbalance.

•Bendyourleadinglegsothatyouloweryourtorsodown,thenpushyourselfbackup,returningtothestartposition.

•Repeat,thistimeleadingwithyourotherleg,untilyouhavecompleted10–15repetitionswitheachleg.

Coachingpoints•Donotstandtooclosetoortoofarawayfromtheboardasyourtechniquewillbecompromised.

Progressions/adaptations•Toincreasethedifficultyfactor,asyouplaceyourfootontheboard,placeitoff-centretotheleftorright.Thisplacesgreaterdemandsonyourstability:asyoustepontotheboard,forcingittotiltinonedirection,soyourfoot,knee,hipandabdominalshavetoworkhardertomaintainbalance.

•Thefurtheryoustepeithersideofcentre,thegreaterthestabilisationrequired.

Exercise13.9ReverseLunge/Lift/Jump

Startingpositionandaction• Repeat the lunge action as described above, but this time start by standingcentrallyontheboard.

•Takeastepbackofftheboard,lungingbackwardswithyourrightfootlandingonthefloor.

•Braceyourabdominalstoassistyourbalance,andcontractyourleftthighandbuttockmusclestobringyoubacktothestartposition.

•Repeat,leadingwithyourleftleg.•Youshouldbeabletocomplete15–20lungeswitheachlegbeforeintroducinganyofthepowermovementsdescribedbelow.

Coachingpoints•Youmight find that youneed touse a poleor have apartner nearby as youlearnthepowermovementsinthisdrill.

Progressions/adaptations•Theintensityofthelungecanbeincreasedbydrivingforwardswithyourrearleg,bringingittoaraisedpositiontothefrontwithyourthighparalleltothefloorathipheight.Maintainthisbalancedpositionforafewseconds.

•Thenextintensityvariationistoperformthesamemovementbutapplymoreforcefromthelegandbuttockmusclesofthelegontheboard,todriveyou

intotheairinaleapingaction.•Make sure your abdominals remainbraced to help assist stabilisation as youlandbackontheboard.

• To increase your stabilisation requirement, stand slightly off-centre on theboard.

Exercise13.10Bicycles

Startingpositionandaction•Liedown,faceup,ontheCoreBoardwithyourfingerstouchingyourears.•Takebothlegsuptoaverticalposition,thenloweryourrightlegto45degrees,keeping it extended.Bend your left leg and rotate your torso to bring yourrightelbowtowardyourleftknee.

•Holdthisposition,keepingtheabdominalsbracedandthenslowlychangeyourarmandlegposition,mimickingacyclingmovement.

•Keep the abdominals braced throughout themovement, as the boardwill beunstableasyouchangeposition.

•Complete15–20cycleswitheachleg.

Coachingpoints•Keepyourmovementslowasmomentumcouldaffectyourbalance.

Progressions/adaptations• Lowering your legswill put greater stress on your back and require greaterstabilisationtomaintainaneutralspineposition.

WOBBLEBOARDS,BONGOBOARDS™,STABILITYDISCSANDBOSU™Wobble boards, Bongo Boards™, BOSU™ and even stability discs – not tomention countless other new pieces of equipment – have recently becomeavailablefromnumeroussuppliers,withthefocusofstabilisationinmind.Allofthesepiecesofequipmentrequirevaryingamountsofstabilisation,dependingonthespecificmovementrequired.Suchitemscanbeveryeffectivetoolsinsportsconditioningassports-specificmovementscanbeperformedwithan increasedstabilisationrequirement.Inthepast,wobbleboardswerecircular-shapedwoodenboardswithahard

sphericalballatthecentre.Theywere,andare,designedsothattheytipinanydirectionwhenyoustandonthemifyourweightisnotperfectlycentral.Manyproducershavemadethemmoreexcitingbymanufacturingtheminplasticandincorporatinggameswhere,forexample,youhavetogetballsintoholes.Suchgame-basedactivitiescanmakesomebalancingskillsmoreinteresting;however,wobble boards are best used (apart from in a rehabilitation setting) whenworkingwith additional equipment (such as tennis balls ormedicine balls) tohelptrainco-ordination,balance,stabilityandpower.Stability discs can be placed under both feet so that your stance is not

compromised. They have the advantage of increasing this stabilisationrequirement because each foot is challenged independently. In addition,whenreplicatingaspecificmovementfromsport,itissometimesnecessarytohaveawider stance than is possible on a single wobble board. Consider a tennisforehandstroke:thestrokeitselfisplayedwithlegsslightlywiderthanshoulderwidthapart;trainingonawobbleboardwouldnotdirectlyreplicatethissportingaction,butusingastabilitydiscmightofferasolution.Stabilitydiscscanalsobeusedinconjunctionwithotherunstableequipment.

For example, when sitting on a stability ball you can place your feet on thestability disc to increase the stabilisation required. Dynamic power and trunkstrengthcanbeachievedwhenthediscisusedwithmedicineballs.ABongoBoard™ is essentially a skateboardwith one bigwheel the board

balanceson (thewheel ismoveable,which is the sourceof its balance-testingcapabilities).Theboardallowspredominantlylateralmovementandisatrainingaidspecifictosnowboarding,skateboardingandsurfing.ThepieceofequipmentcalledaBOSU™getsitsnamefromthephrase‘BOth

SidesUtilized’andwascreatedbyDavidWeek.Itis25inchesindiameterand

halfofitcanbeinflatedtocreatea‘halfdome’ononesideandaflatbaseontheother.As the BOSU™ is filled with air, it is dynamic in nature and will require

constantstabilisation. Ifyoustandon itdomesideup, ithasanever-changingsurface.Any tiny adjustments to your bodypositionwill affect your centre ofgravityandwillresultinvariationstotheairpressureintheBOSU™intheareaimmediately beneath your feet. This makes it a great tool for training yourstabilisation muscles. Its constantly changing surface area requires continualadjustment fromyourmuscles tomaintain correct bodypositionormovementand,whenitisturnedtheotherwayup,theinherentinstabilityoftheBOSU™becomesalltooclear!The BOSU™ does not have a self-righting effect like the Reebok Core

Board™,butitsinstabilitymeansthatanymovementwillrequirebothbalanceandstabilisationcontrolfromthemuscles.LiketheReebokCoreBoard™,itisagreat tool for fitness enthusiasts at all levels, and is excellent for athletes andsportsteams.It is importanttorememberthatstabilisationandcorestabilityexercisescan

becarriedoutwithseveraldifferentpiecesofequipment.Thereisnooptimumone–it reallydependsonyourfitnessandthe levelofcorestabilitysought inrelationtofunctionand/orsport-specificapplication.Muchlikecardiomachinesinthegym,eachpieceofunstableequipmenthasitsstrengthsandweaknesses.Thefocus,aswithallcorestabilityexercises,istocontinuallychallengeyour

musclesandmotorskillsthroughconstantprogressionsandintensityvariations,and to work on different aspects of fitness, both at a functional level and byapplying thevariousprinciplesof fitness that aredirectly relative toyourownsport.Provided thatyouunderstand theprinciplesofcorestability,andchooseyourequipmentaccordingly,thenimaginationisthekeytocontinuedsuccess.

BOSU™EXERCISES

Exercise13.11Squats

Startingpositionandaction• Stand with your feet on the BOSU™ in a balanced position, keepingabdominalsbraced.

•Slowlybenddown, keepingyour head and spine in neutral alignment, to sitbackintoasquatposition.

•Holdthesquatpositionbrieflybeforereturningbacktothestandingposition,maintainingyourbalancethroughout.

Progressions/adaptations•Thisexercisecanbemodifiedbytwistingyourtorso,sothatyoureachdowntoonesideasyousquat.Tointensifythisexercisefurther,holdontoamedicineballwithbothhandsasyoutwist.

•Holdingthemedicineball,reachdownwiththeballtowardsyourrightankleandthen,asyoustandbackup,reachaboveyourheadtotheoppositeside.

•Repeat6–8timestoonesidebeforerepeatingtotheother.

Exercise13.12OneLegStance

Startingpositionandaction•StandontheBOSU™withyourweightbalancedandfeettogether.•Braceyourabdominalsandgraduallytransferyourweightontoyourrightleg,allowingyoutoslowlylifttheleftlegapproximately10–20cmoffthefloor.

•Holdthispositionfor10–20seconds,keepingthetensioninyourabdominalsbeforechanginglegs.

•Repeateachstance3–5times.

Progressions/adaptations•Asthissinglelegbalancebecomeseasier,trytomaintainthebalancewithyoureyesclosed.

Exercise13.13AlternatingJumps(across)

Startingpositionandaction•Standupright,withyourright legbentat thekneeandyourrightfootontheBOSU™.

•BraceyourabdominalsandpushdownontheBOSU™withyourrightlegtopropelyourselfintotheairandacrosstheBOSU™.

•UseyourleftfoottolandfirstontheBOSU™,followedbyyourrightfootonthefloor.

•MakesuretokeepyourabdominalsbracedasyoupushofftheBOSU™,andalsowhenlanding,tomaintainyourpostureandassiststabilisation.

Progressions/adaptations•Performthismovementbutaddahalf-turn.Yousteponwithyour right footbut,asyoupushyourselfintotheair,youturnsothatyoulandonyourrightfootbutfacingtheoppositedirection.

• To intensify further, you could add greater distances to start from – forexample, youmight have to reach and touch cones positioned perhaps 2mfromtheBOSU™toboththeleftandtheright.

•Foraddedvariety,andtoaddmulti-directionalmovement,youcouldplacetheconesindifferentpositions.

Exercise13.14Kneeling‘Superman’

Startingpositionandaction•KneelontotheBOSU™andplacebothhandsnearyourknees.•Brace theabdominals, raiseyourrightarmforwardsandextendyour left legbehindyou,liftingthemofftheBOSU™.

•Keepthearmatanangleof45degreestothespinewiththethumbup,andaimtogetthearmandlegparalleltothefloor.

•Holdthispositionfor2–10secondsbeforereturningtothestartposition.•Repeatwithoppositearm(left)andleg(right).•Keeptheheadinneutralthroughoutandavoidanyarchingofthelowerback.

Exercise13.15LateralCrunch

Startingpositionandaction•Lieover theBOSU™,reachingoutwithyourclosestarm(right)so thatyouarelyingacrossitonyourrightside.

•Keepingyourkneesslightlybent,withyourlegsseparatedtogiveyoubetterstability, place your fingers against your temples and increase your stretchovertheBOSU™.

• Bracing your abdominals, contract your oblique muscles to lift your uppertorsolaterally,aimingtosqueezethesidesofyourribcagetowardsyourhips.

•Pauseatthetoppositionbrieflybeforereturningtothestart.•Aimfor10–15repetitionsbeforeadjustingyourpositiontolieonyourleftsideandrepeat.

Exercise13.16AbdominalCurl

Startingpositionandaction• Lie facing upwards over theBOSU™ so that your lumbar andmid spine issupported,yourlowerbackformsacurve,andaslightstretchisfeltthroughtheabdominals.

• Position arms across the chest, with hands on shoulders and brace yourabdominals.

•Curlupandforwards,bringingyourribcagetowardsyourpelvis.•Aimtoachieve10–15cmrangeofmovementfromthetorso.•Holdbrieflyattoprangebeforereturningslowlytothestartposition.

Progressions/adaptations•Toincreaseintensityofcurl,either:(i)positionhandsacrosschest;(ii)positionhandsbyears; (iii)crossarmsbehindheadwithhandsonshoulders;or (iv)stretchoutarmsinaVposition,thumbsdown.

Exercise13.17Press-upsOneLegRaised

Startingpositionandaction•Begininapress-uppositionwithhandsshoulderwidthapartontheBOSU™.•Loweryourselfdownasinapress-upaction,keepingyourabdominalsbraced.Butasyoupushbackup,keepyourrightleginlinewithyourhips,torsoandshoulders,approximatelyhorizontaltothefloor.

• Hold this position for 5–10 seconds before performing another press-up inwhichyouloweryourselftothefloorandraiseyourleftlegasyoupushbackup.

Exercise13.18ProneCobra

Startingpositionandaction•LiefacedownoveraBOSU™withyourlegsapartandtoesonthefloor.TheBOSU™shouldbeunderyourabdominals.

• Place hands by your shoulders to give you stability and then, bracing yourabdominalsandsqueezingyourshoulderbladestogether,liftyourbackintoanextendedpositionwithyourhandsoffthefloor.Keepyourheadinitsnaturalalignmentlookingdown.

•Asyoulift,bringyourarmaroundtoyoursideinamodifiedcrucifixposition.Keepyourthumbsupandarmspulledbacktowardsyourtorso.

•Maintain this position for 3–5 secondsbefore slowly loweringyourself backdowntothefloorandrepeat8–10times.

•Trynottoover-extendthespinebyliftinguptoohigh.

Progressions/adaptations• To increase the intensity of the exercise, begin with your arm reachingforwardsandholdingon to lightdumbbells toaddresistanceasyou liftandretracttheshoulderblades.

•To increase the stabilisation required,bringyour legs and feet together,withtoestouchingthefloor.

All too often, gym enthusiasts use fixed weight apparatus as part of theirconditioningprogramme.Ithastobesaidthat,whilefixedapparatusmachinesarebeneficial,theyminimisethestabilisationrequiredandrestrictthefunctionalstrengthgainspossiblewhenusingotherresistanceformats.Whenyou first join a gymand have never trainedwithweights before, the

mostimportantthingtolearnwhenusingresistanceequipmentisthetechniqueoftheexercise.Dependingonyourtimeavailableandfitnessgoals, it is likelythat you will be given between six and ten resistance exercises working themajormuscles.Mostof theseexercisesshouldfocusoncompoundmovementsratherthanisolationexercises.The nature of exercise for many newcomers is daunting enough. There is

oftensomuchtorememberwithregardtoarmmovements,bodypositions,seatheights,grips,repetitions,nottomentionbreathing,thatalltoooftensomethingisforgotten.Thetrainingshouldemphasisethetechniqueandsmoothnessofthemovement in both the lifting and lowering phase. Breathing is important, butshouldnotbefocusedontothedetrimentofthemovement.Aslongassufficientoxygenisbeingtakenin,absorbed,utilisedandthenexpired,whenyoubreatheislargelyirrelevantwhenusinglightweights.Obviously,astechniqueimprovesand strength increases, the breathing and abdominal bracing will become farmorerelevant.Itshouldberememberedthatfixedmachinesonlyallowmovementthrougha

specific plane.Because themachine is fixed, there is no requirement for yourstabiliser and neutraliser muscles to be used. It is unlikely that the base isunstableasitisprobablyscrewedtothefloor.Soitisveryeasyforthebraintorelaxandnotengageallthemusclesnecessarytokeepcorrecttensionandbody

positionwhenliftingtheresistance.Consequently, if training were only ever carried out on fixed weight

machinery, very little functional strength gains would be achieved. In otherwords,whilemuscularstrengthandendurancewouldbeachieved, thestrengthand stabilisation around the joints would not carry over to normal lifemovements.Once the techniquehas been learned, it is important to introduce functional

training techniques and incorporate exerciseswhere your brain has towork tomaintainthepositionandload.Exercisesperformedinastandingposition,orusingastabilityballorsimilar

device requiring stabilisation control, will train the brain to incorporate theneuro-transmitters responsible for firing the stabiliser and neutralisermuscles.As thebrain identifies its self-rightingmechanismsand stabilisationcontrol, itcan allow greater recruitment of muscle fibres from the prime mover. Thisallowsforgreaterstrengthandpowerbecause,nowthatstabilisationcontrolhasbeenlearned,thebraincanfocusitseffortsonmovement.The greater the instability in your training environment, the greater the

involvementofthejointstabilisersandneutralisers.Thisleadstobetterstabilityand, as a result, the more stable the joints, the greater the force that can beappliedfromtheprimemovers.In a sports environment, athletes are constantly challenged from forces in

three dimensions. This multi-plane approach should be identified within thetraining protocol. The closer training is to the sporting action, the better theresults.Prior to the introduction of adjustable cable pulley machines, now

commonplace inmost gyms, itwas very difficult to apply rotational or linearmovements unless these were against gravity. This meant that only certainmusclescouldbetrained,andoftenthefunctionalnatureofanexercisehadtobemodifiedorrestrictedinsomeway.Whenusinganadjustablecablepulleymachineitisimportantthatyoumove

smoothly throughout theexercise. Initially, thismovement shouldbe slowandcontrolled, but depending on the specificity of your training and the relativesports emphasis, this movement should progress to becomemore dynamic innature.Thismeansthatalthoughtherearegreaterforcesofinertiatoovercomeontheinitialmovement,thismovement,whiledynamic,shouldbetotallyundercontrol, pausing at the end stage before making the return movement in acontrolledway.Ifanadjustablecablepulleymachineisnotavailable(ifyouareexercisingat

home,forexample),manyofthefollowingexercisescanbeperformedusinga

resistance tube.However, caremust be takenwhen attaching or fastening thetube,aswhateveryouattachittomustbecompletelysolidandsecure.Ifinthegym, depending on the height required, a solid bench, wall bar or even theuprightofasecuremachineisideal.Usingaresistancetubediffersfromusinganadjustablecablepulleymachine

in that it offers variable resistance and this means the greater the stretch, thegreatertheresistancefelt.Attheinitialphaseofthemovementthereisminimalresistanceyettheresistanceincreasesthroughoutthemovementrange.Resistance tubes come in varying resistance levels and, as with the cable

pulley machine, youmight find that certain exercises require more resistancethanothersforthemtobeeffective.

CHESTEXERCISES

Exercise14.1ChestPressonStabilityBall

Startingpositionandaction•Sitonastabilityballholdingthedumbbellsbyyoursideatarm’slength.•Carefullyswingthedumbbellsuptowardsyourchestasyoulieback,movingdowntheballsothatyourbackisnowbeingsupported.

•Braceyourtorsoandpressthedumbbellstoarm’slengthaboveyourchestandcomplete themovement by adjusting your position so that yourmiddle andupperbackarebeingsupported.

•Bracetheabdominalsandpressthedumbbellsaboveyourhead.•Lowerslowlyonacountoffourandrepeat,pushingthedumbbellsupaboveyourhead.

•Aimfor8–12repetitions.

Coachingpoints•Itisimportantnottolowerthedumbbellstoofarasthiscancauseunnecessarystresstothejoint.

Progressions/adaptations• Initially, keep feet on floor, approximately shoulder width apart, to assiststabilityAsyouprogress,movefeetclosertogether.

•Tointensifyfurther,extendoneleginlinewithyourhipssothatonlyonefootisonthefloor.

Exercise14.2DumbbellFlye

Startingpositionandaction•Lie backover the stability ball as before andpress the dumbbells over yourhead,withpalmsfacingeachother.

•Keepyourabdominalsbracedandarmsslightlybent.•Lowerthedumbbellsouttoyoursideinanarcmovement.• When you feel a slight stretch, return the dumbbells to the start position,rememberingtoexhaleonthereturnphase.

•Keepthemovementslowandcontrolledthroughout.•Aimfor10–12repetitions.

Progressions/adaptations• As in the previous exercise, this exercise can be made more difficult bybringingthefeettogetherorbyextendingonelegsothatonlyonefootisonthefloor.

Exercise14.3CableFlye

Startingpositionandaction•Positionyourselfholdingthegripsofthecablecrossovermachineandliebackoverthestabilityball,faceup.

•Pushyourhipsupwards,withyourshouldersandupperback incontactwiththeball,keepinghipsandspineinneutral.Braceyourabdominals.

•Maintainaslightflexioninyourarmsbutkeepthemfixed.• Contracting through your chest muscles, pull the grips across your chest atarm’slengthinanarcmovement.

•Aimtopullthegripsacrosseachothersothatthearmsjustcrossattheelbows.

Progressions/adaptations•Tryworkingunilaterally,pullingonecableinandthenreturningit,followedbytheotherarm,maintainingyourbalanceandavoidingleaningtooneside.

•Varyyourfeetposition,takingonefootoffthefloor.

Exercise14.4StabilityBallPress-up

Startingpositionandaction•Standbehindastabilityball,placingyourhandsontheballina‘tentotwo’or‘fivetoone’position,andgriptheball.

• Extend each leg behind you so that your weight is through your arms andshouldersontotheball,keepingyourfeetshoulderwidthapart.

•Braceyourabdominalsandkeepyourbodyrigidintheneutralspineposition.•Bendyourelbowsandloweryourchesttowardstheball.•Extendyourarms,pushingyourselfbackuptothestartposition.•Repeatfor8–12repetitions.

Coachingpoints• This is an advanced exercise so, to assist movement, only lower yourselfhalfway or three-quarters through the movement range until your assistingmusclescanovercomethestabilisationrequiredbytheball.

• Increase the range of movement over time until you can perform the fullmovement,bringingyourchesttotouchtheball.

Exercise14.5StabilityBallPull-over

Startingpositionandaction•Liebackoverastabilityballsothatyourupperbackissupportedandyourhipsarepushedupwards,keepingyourpelvisandspineinneutral.

•Holdontoalightdumbbellorbarwithbothhandsandextendyourarmsoveryourhead,keepingyourarmsslightlybent.

•Bracingyourabdominalsandkeepingyourfeetonthefloor,slowlylowerthebaroveryourhead.

•Donottakethebartoofar,butfarenoughtofeelyourribcageexpandandaslightpullonyourabdominalsandthemusclesatthesidesofyourchest.

•Returnthebarbackoverheadtothestartposition,repeating10–15times.

Coachingpoints•Asyoulowerthebar,breatheintoexpandyourribcageandthenexhaleasyouraisethebarbacktothestart.Preservetheabdominaltensionthroughout.

Exercise14.6CableChestPress

Startingpositionandaction• Stand in front of amulti-cablemachine, facing away from themachine andholdingthecablegripsatchestheight.

• Maintain a neutral stance (feet parallel, hip distance apart) and brace your

abdominals.•Slowlypressthecablesforwardssothatyourhandsmeettogether,witharmsextendedinfrontofyouatchestheight.

•Slowlyreturnthecablegripsbacktothestartposition,levelwithyourchest.• It is important not to lean back during this exercise as this reduces thestabilisationeffect.

•Maintainasolidtorsoand,ifnecessary,reducetheamountofresistanceused.•Focusonacontrolledmovement,withminimaltorsomovementthroughout.•Repeatfor8–12repetitions.

Progressions/adaptations•Oncecontrolofthismovementisachieved,increasetheresistanceaccordingly.• An alternative to increased resistance is to perform the exercise from akneelingposition.

•Alternatively,performtheexercisefromastandingpositionwhilestandingonaReebokCoreBoard™,stabilitydiscsoraBOSU™.

•Anothervariationistobeinaseatedpositiononastabilityball.• To intensify this exercise, try performing the press seated on a stability ballwithonelegextendedoffthefloororevenstandingonaBOSU™orstabilitydisc on a single leg. Alternatively, perform the movement from a kneelingposition,withhipsinneutralalignment.

Exercise14.7CablePress/SingleArmPress

Startingpositionandaction•Standinfrontofthecablepulleymachine,facingawayfromitandholdingthecablegripsatchestheight.

• Keep your hips in neutral and square to the machine in either a neutral orstaggeredstance.

•Holdthepulleyhandleinyourrighthandatshoulderheight,withyourelbow

bentandatthesameheight.•Yourlefthandcanbeoutstretchedinfrontofyoutoassistyourmovementandactasaguideormarker.

• Brace your abdominals and rotate through your torso, pressing the pulleyhandleforwards.

•Asyourbodyrotates,drawyourleftarmbackand‘punch’throughwithyourrighthand,transferringthearmposition.

•Donottryto‘over-reach’withyourrightarm.•Graduallyreturntostartpositionandrepeat.•Aim for 10–15 repetitions before changing arms and repeatingwith the leftarm.

Progressions/adaptations•Toincreasethestabilityfactor,thisexercisecanbeperformedstandingononelegorstandingonastabilitydisc,BOSU™orCoreBoard.

BACKEXERCISES

Exercise14.8LateralPull-down

Startingpositionandaction•Positionyourselfunderahighpulleymachine,sittingonastabilityball.•Aimtokeepyourpelvisinneutralbutleanbackwhileholdingthepulleybar,archingslightlytokeepyourchestuppermost.

•Squeezingyourshoulderbladestogetheranddownwards,pulldownonthebar,bringingittowardsyourchest.

•Itisimportanttoaimforasmooth,controlledmovementthroughoutandnottopullthebaranylowerthannipplelevel.

•Aimfor10–12repetitions.

Coachingpoints•Itisalsopossibletoplacethefeetactuallyonthesupportsoftheequipmentforanalternativestance.

Progressions/adaptations• Perform a seated row, by lowering the adjustable pulley to chest height orbelow.

Exercise14.9SeatedSingle-armRow(cable)

Startingpositionandaction•Sitonastabilityballnexttoaloworadjustablepulleymachine.•Takeholdofthepulleyhandleinonehandandeaseyourselfbacksothatyouareholdingamanageableweightoffthestack.

•Keepingyourlegsslightlybent,leanbackslightly.•Keepingyourabdominalsbracedandretractingyourshoulderblades,pullthecablehandlebacktowardsyourchest,leadingwiththeelbow.Allowasmallrotationofthetorsotoassistwiththemovement.

• At full contraction, pause momentarily before gradually returning the cablehandletothestartposition.

•Aimfor10–12repetitions.

Progressions/adaptations•Avariationtothepreviousexerciseistoholdontoafixedbarwithbothhandsandplacebothfeetonthemachine,whilesittingontheball.

•Braceyourabdominalsandleanbackslightlytotaketheweight,keepingyourspineinaneutralposition.

•Squeezeyourshoulderbladestogetherandpullthebartowardsyourchest.•Pausebrieflyasittouchesyourchest,andreturntothestartposition.

Exercise14.10KneelingStabilityBallOne-armRow

Startingpositionandaction•Kneelonastabilityballwithyourrightkneeandholdtheballstillwithyourrighthandsothatyourweightisbalanced.

•Maintain a neutral posture, keeping your torso approximately parallel to thefloor.

• Hold a dumbbell in your left hand with your arm extended and your palmfacingtheball.

• Brace your abdominals and, leading with the left elbow, pull the dumbbelltowardsyourribcage.

•Pausebrieflyatthetoprange,maintaininganeutralpostureandavoidinganytwistingofthetorso.

•Perform10–12 repetitions in a slowandcontrolledmanner, then repeatwiththeoppositearm.

Exercise14.11ReverseCablePress

Startingpositionandaction•Standfacingthecablepulleymachinewithfeetshoulderwidthapart.•Holdthecablegripsinbothhandswithpalmsfacinginwardsatchestheight.•Braceyourabdominalsandretractyourshoulderblades.•Keepboth legs slightlybent and leanback slightly to take theweightof theresistance.

• Pull back with both arms, leading with the elbows to bring the cable gripstowardsyourribs.

•Pausebrieflyandthenreturnthecablestothestartposition.

Progressions/adaptations• The height of the pulleys can be adjusted up and down to vary the pullingangle.

• To intensify the movement, perform the exercise standing on one leg oralternatelyonaBOSU™orstabilitydisc.

Exercise14.12StandingSingle-armRow

Startingpositionandaction•Standfacingthecablepulleymachine,withyourfeetshoulderwidthapart.•Hold thecable inyour righthandso that it isatchestheightwithyour rightarm extended and your torso slightly rotated to your left and left elbowretracted.

•Braceyourabdominalsandretractyourshoulderblades.•Leadingwithyourrightelbow,pullthecableback,rotatingyourtorsoslightlytotheright.

• Pause briefly at the retracted position before returning back to the startposition.

•Repeat10–15timesbeforechanginghandsandrepeatingwiththelefthand.

Coachingpoints•Try toavoidusing toomuch resistance thataffectsyourpostureandcontrol.Avoidleaningtoonesidewhenpullingonthecable.

Progressions/adaptations• Perform the exercise while balanced on one leg. Before you lift your leg,ensure you have braced your abdominals and your posture is good. Thenslowlyliftonelegafewinchesfromthefloor.Ensureyoudonotcompromiseyourposturebyleaningforwardsortoeitherside.Toincreasethedifficulty,trystandingonaBOSU™orstabilitydisc.

• Perform a partial single-leg squat by bending the supporting knee. This is avery advanced technique and should only be performed by experiencedtrainers. Start as before, holding the cable in your right hand, but bend thesupportingkneetoloweryourselfdowntowardsthecableresistance,keepingyour abdominals braced throughout. At the lowest point, retract yourshouldersandpullthecabletowardsyourribcage,pausingatfullcontractionbefore returning to the start position and standing up. Repeat for 8–12repetitions using your right hand before changing hands and repeatingwiththeleft,thistimestandingonyourotherleg.Itispossibletovaryyourhandand legoptions, i.e.usingyour righthandandstandingonyour right legorusingyouroppositehandandsupportingleg.

SHOULDEREXERCISES

Exercise14.13SeatedShoulderPress

Startingpositionandaction•Sitonthestabilityballholdingadumbbellineachhandatshoulderheight.•Keepyourspineinneutral,beingverycarefulnottoleanbackwards.•Braceyourtorsoandpressthedumbbellsoverhead,rememberingnottolockyourelbowsonextension.

• Gradually lower the dumbbells back to the start position at the shoulders,keepingspinalalignmentandmaintainingformthroughout.

•Keepingthefeettogetherwillincreasethestabilisationrequiredandmaketheexercisemoredifficult.

•Perform8–12repetitionswithgoodform.

Progressions/adaptations•An alternative, yet similar, exercise is theAlternateDumbbell Press. In thisexercise the weights are pressed alternately. This increases the stabilisationeffectonceagain.

Exercise14.14SeatedLateralRaise

Startingpositionandaction•Sitonastabilityballholdingadumbbellineachhand,withyourarmsbyyoursides,thedumbbellsrestinglightlyontheball.

•Keepyourpelvisandspineinneutralandyourabdominalsbraced.•Keepingyourarmsslightlybentat theelbow,raisebothdumbbells inanarcmovementuntiltheyarealmostlevelwithyourshoulders.

•Pausemomentarilybeforeslowlyloweringthedumbbellstothestartposition.• It is importantnot toswing thedumbbellsand tomaintain thecorrectsittingpositionduringthisexercise.

•Aimfor10–12repetitions.

Coachingpoints•Avoidlockingoutyourarms.Allowsufficientbendattheelbowstomaintaincorrectform,rememberingthatslightflexionattheelbowwillmeanalongerleverandthusgreaterresistancetoworkagainst,whereasgreaterflexionwillreducetheintensityastheleverlengthisshortened.

•Keeptheheadstillthroughout,keepingyoureyelevelfixed.

Exercise14.15ProneFrontalExtension

Startingpositionandaction•Liefacedownonastabilityball,holdingapairofdumbbellsineachhand.•Keepyourlegsslightlybentbutseparated,withyourtoesonthefloortoassistbalance.

•Yourribcageshouldrestontopof theball,butkeepingyourspineextended.Yourchestshouldbejustofftheballtoallowfreemovementofthearms.

•Braceyourabdominalsandretractyourshoulderblades.•Keepingyourarmsslightlyflexedandholdingthedumbbellswithyourpalmsfacinginwardsandthumbsup,liftthedumbbells,onehandatatime,sothatyourarmsstayparalleltothefloor,beforereturning.

•Aimfor8–10repetitionswitheacharm.

Exercise14.16ProneBent-OverLaterals(onStabilityBall)

Startingpositionandaction•Liefacedownonastabilityballholdingapairofdumbbellsineachhand.•Yourlegsshouldbeslightlybentandseparated,withyourtoesonthefloortoassistbalance.

•Yourribcageshouldrestontopoftheball,butkeepyourspineextended.Yourchestshouldbejustofftheballtoallowfreemovementofthearms.

•Keeping your spine extended andwith your abdominals braced, retract yourshouldersandallowthedumbbellstorestagainstthestabilityball.

•Raisethedumbbellslaterallysothatyourelbowsandhandsareapproximatelylevelwithyourshoulders.

•Perform10–12repetitions.

Coachingpoints•Maintainaslightlyflexedarmpositionthroughouttoavoidputtinganystressonyourelbowjoint.

• It is important to minimise any movement of the torso when lifting thedumbbells.

LEGEXERCISES

Exercise14.17WallSquat

Startingpositionandaction• Stand next to a wall, facing away from it. Place the stability ball betweenyourselfandthewallsothat,byleaningbackslightly,youpressthestabilityballintoyourlowerbackandagainstthewall.

•Keepyourfeetshoulderwidthapartandyourfeetinlinewithyourknees.•Makesurethatthestabilityballisnottoohighupyourbackbeforeyoubegintosquat.

• Keeping the pressure against the stability ball by leaning against it and thewall,bendbothkneestoloweryourbody.

•Thestabilityballwillbegintorollup,towardsyourmidandupperback.•Makesurethatyourfeetarefarenoughforwardssothatyourkneesarealwaysaboveorslightlybehindyourtoes.

•Onlylowerasfarasiscomfortable,butaimtogetyourthighsalmostparalleltothefloor.

•Reachingthispoint,pushyourselfbacktotheuprightpositionusingyourlegsandbuttocks.

•Aimfor12–20repetitions.

Exercise14.18Single-legWallSquat

Startingpositionandaction•Toincreasetheintensitylevelofthepreviousexercisedramatically,performasingle-legsquat.

•This is an advanced exercise and should only be attempted by regular gym-goers.

•Aswiththepreviousexercise,standnexttoawall,facingawayfromit.Placethe stability ball between yourself and the wall so that, by leaning backslightly,youpressthestabilityballintoyourlowerbackandagainstthewall.

•Positionyourfeettogethertostartwithandthenliftyourleftfootoffthefloorwithyourtoespointingup.

•Adjustyourbodypositionsothatyouarebalancedonyourrightlegandreadytoperformtheexercise.

•Bendyourrightlegatthekneetograduallyloweryourself.•Keepyourraisedlegforwardssoasnottohinderyourmovement.•Aim to get your thigh parallel to the floor, but go no lower than this. Pushdowntoreturntotheuprightposition.

•Aimtocomplete5–10repetitionswitheachleg.

Coachingpoints•Thisisanadvancedmovementso,tostartwith,aimforpartialflexionofthekneeandthusapartialsquat.

•Asyour strength increases, extendyour rangeofmovement, but don’t allowyourthightodropbelowhorizontal.

Exercise14.19Lunge(FootonStabilityBall)

Startingpositionandaction•Standinfrontofastabilityball.Placeonelegbehindyouontheball,keepingthelegbent.

•Your front legshouldbemaintainingyourbalanceandsupportingyourbodyweight.

•Braceyourabdominalstohelpyoukeepyourbalanceduringthisexercise.•Bendyourfrontlegatthekneetoloweryourselftowardsthefloor.• Aim for a near 90-degree flexion at the knee before extending your leg,returningtoastandingposition.

•Aimfor8–10repetitionswithonelegbeforechangingtotheotherone.

BICEPEXERCISES

Exercise14.20SeatedBicepCurl

Startingpositionandaction•Positionyourselfsittingonastabilityballholdingadumbbellineachhand.•Keepyourpelvisandspineinneutralandyourabdominalsbraced.•Curlthedumbbellstowardsyourchest,squeezingthebicepsatthetopofthemovementbeforeloweringtoreturntothestartposition.

•Aimfor10–12repetitions.

Progressions/adaptations•Alternate thecurlingactionso thatyoucurl thedumbbellupwithyour rightarm as you lower the other dumbbell with your left, aiming for 10–12repetitionsoneacharm.

Exercise14.21LyingCableCurl

Startingpositionandaction•Lie faceupon a stability ball, holding thepulley cable bar of a highpulleymachine.

• Push your hips upwards, keeping your thighs in line with your hips andshoulders,andyourspineinneutral.

•Yourgriponthecablebarshouldbeunderhand(withyourpalmsfacingyourhead).

•Allowtheweightoftheresistancetopullthearmstofullextensionaboveyourhead.

•Keepyourfeetshoulderwidthapart.•Contractyourbiceps to curl thebar towardsyour forehead, squeezingat thepointofpeakcontractionbeforereturningthebartothestartposition.

•Complete8–12repsslowlyandundercontrol.

Progressions/adaptations• To increase the level of stabilisation required, bring your feet and kneestogether.Alternatively,liftoneleg,raisingyourfootoffthefloor.

Exercise14.22ProneStabilityBallConcentrationCurl

Startingpositionandaction•Liefacedownoverastabilityballwithyourchestrestingontheballandyourarmsforwards,holdingadumbbellineachhand.

•Keepingyourspineinneutral,braceyourabdominalsandkeepyourfeetonthefloor.

•Keepingyourpalmsup,contractyourbiceps,bendingattheelbowstoliftthedumbbellstowardsyourshoulders.

•Atthetoppoint,squeezeyourbicepsandthenlowerthedumbbellstoreturntothestartposition.

•Repeat8–12times.

Exercise14.23TricepDips

Startingpositionandaction•Siton theedgeofabenchwithyour legsoutstretchedbut slightlybent, andyourfeetonthestabilityball.

• Keep your fingers pointing forwards and your hands slightly wider thanshoulderwidthapart.

• Brace your abdominals to assist with your balance, and lift yourself so thatyourbodyweightissupportedthroughyourarms.

•Bendyourarms,loweringyourbodytowardsthefloortoachievea90-degreeangleattheelbows.

•Straightenyourarmstoreturntothestartposition,repeating8–15times.

Progressions/adaptations•Tomakethisexerciseeasier,increasetheflexionattheknee,bringingtheballcloser towards you, or rest your calves and the backs of your knees on theball,sothatthelegssupportmoreofyourbodyweight.

• To make this exercise more difficult, take one foot off the stability ball toincreasethelevelofstabilisationrequired.

Exercise14.24LyingTricepExtension

Startingpositionandaction• Lie face up on a stability ball, holding the pulley cable bar of a low pulleymachine.

•Allowyourmidandlowerbacktobesupportedbytheballsothatyourbodyisatanangleofapproximately30degreestothefloor.

•Grasp thecablebarorpulley ropewithyourelbowsaboveyourheadat fullflexion.

•Keepingyourelbowsandupperarmsfixed,contractyourtricepstostraightenyourarms(donotlockthem),pullingtherope/bartotheendpositionaboveyourhead.

•Squeezeyourtricepswhenyourarmsarestraightandthenreturntherope/bartothestartpositionwithyourhandsjustbehindyourhead.

Exercise14.25KneelingTricepKickbacks

Startingpositionandaction•Kneelontopofastabilityballwithyourrightknee,keepingyourrighthandontheballtoaidyourbalance.

•Holdadumbbell inyour lefthand,but flexyourarmat theelbowto lift theweightbacksothatyourupperarmisparalleltothefloorwithyourforearmvertical.

•Braceyourabdominalsandkeepyourtorsoinalignmentwithoutanytwistingofthetorso.

• Extend your arm tomove the weight back in an arc to finishwith the armalmoststraightandapproximatelyparalleltothefloor.

•Pausebrieflyatthetoppositionbeforereturningtothestart.•Repeat10–15timesbeforechanginghands.

Coachingpoints• It is important to return the weight so that the forearm rests in a verticalposition. An incorrect action can lead to unnecessary swinging (use ofmomentum)and‘cheating’.

ABDOMINALEXERCISES

Exercise14.26OverheadLateralFlexion

Startingpositionandaction•Standnexttothehighpulleycablewithyourhandsclaspedtogether,holdingthepulleyhandleaboveyourhead.

•You should be side on to the pulleymachine,with your feet shoulderwidthapartandyourkneesslightlybent.

•Braceyourabdominals,keepingyourspineinneutral.•Bendsideways,holdingthepulleycableaboveyourhead.•Pausemomentarilyattheendstageandreturntothestartposition.•Repeat10–15timesbeforeadjustingyourpositionandrepeatingonotherside.

Coachingpoints•Donotbendforwardsatanystage.•Usealightweightthatwillallowyoutobendsideways.

Exercise14.27CableCrunch(Kneeling)

Startingpositionandaction•Startinakneeling-upposition,holdingapulleyropeaboveyourhead.•Braceyourabdominalspriortomovement.•Emphasiseyourrectusabdominusbyslowlycurlingyourribcagetowardsyourpelvis.

•Aimtokeepyourhipsstillsothatonlyyourabdominalmusclesareinvolved.•Focusoncontrolledmovementandrememberthatthegoalisnottobringyournose to the floor,but toshorten thedistancebetweenyour ribcageandyourpelvis.

Exercise14.28CableCrunchonStabilityBall

Startingpositionandaction•Liefacingupwardsoverastabilityballso thatyour lumbarandmidspineissupportedbytheball.

•Holdontothecablehandleorropewithbothhands.•Keepingyourfeetonthefloorapproximatelyhipwidthapart, loweryourselfbackwardsover theball so that your lowerback forms a curve and a slightstretchisfeltthroughtheabdominals.

•Makesurethereissufficienttensioninthepulleycablebeforeyoubegintolift.•Curlupandforwards,contractingyourrectusabdominustobringyourribcagetowards your pelvis, keeping your head in natural alignment throughout themovement.Keep your tongue pressed to the roof of your mouth to reduceneckstrain.

•Aimtoachievea10–15cmrangeofmovementfromthetorso.•Holdbrieflyatthetopoftherangebeforereturningslowlytothestartposition.•Repeatfor8–12repetitionsandbuildupto20.

Progressions/adaptations• Bringing your feet closer together will increase the stabilisation controlrequired.

• Increase the weight lifted only when you can perform 20 repetitions undercontrol.

Exercise14.29StabilityBallObliqueCurl

Startingpositionandaction•Startasbefore,lyingfaceuponastabilityballwithyourlowerbacksupportedon theball, andholdingon to a cable rope inbothhandswithyour elbowsforwards.

•Keepingyourkneesbent andyour feeton the floor, curlupwardsand rotateyourtorsotobringyourrightshouldertowardsyourlefthip.

•Themovementrangeforthisexerciseshouldbeabout10–20cm.•Holdbrieflyatpeakpositionbeforereturningtothestart.•Repeatthemovement,thistimebringingyourleftshouldertowardsyourrighthip.

• Do not hold your breath during this movement and do not use too muchresistance.

•Complete8–15repetitionstoeachside.

Exercise14.30CableMachineWoodChop

Startingpositionandaction• Stand sideways on to a cable pulleymachine, holding the cable pulleywithbothhandsatshoulderheightorslightlyabove,makingsureyouaretwistedtowardsthecablepulley.

•Yourabdominalsshouldbefullybracedandyourpelvisinneutralalignment.Yourlegswillneedtobeslightlybentforbalance.

•Twistfromyourwaist,turningthetorsosothatthecablepulleyispulledfromoveryourrightshoulder,acrossthetorsoanddowntowardsyourleftshininasmoothaction.

• It is important not to ‘over-twist’ in thismovement andnot touse excessiveresistance.

•Try10–15repetitionsbeforechangingsides.

Progressions/adaptations•Thisexercisecanbeperformedfromakneelingpositiontominimisehipandleginvolvement.

• Variations for this exercise are to change the start and finish point of themovementbyvaryingtheheightofwhereyouarepullingfrom,andtheangleanddirectionofpull.

Exercise14.31ReverseWoodChop

Startingpositionandaction•Standasbefore,holdingthecablepulleywithbothhands,makingsureyouaretwisted tooneside.This time,startwithyourhands towards thebaseof themachine.

•Yourabdominalsshouldbefullybracedandyourpelvisinneutralalignment.•Yourlegswillneedtobeslightlybentforbalance.•Twistfromyourwaist,turningthetorsosothatthecablepulleyispulledfromnearyour right shin,across the torsoandover the left shoulder ina smoothaction.

• It is important not to ‘over-twist’ in thismovement andnot touse excessiveresistance.

•Try10–15repetitionsbeforechangingsides.

Progressions/adaptations•Thisexercisecanbeperformedfromakneelingpositiontominimisehipandleginvolvement.

Exercise14.32ReverseGolfSwing

Startingpositionandaction•Begin inanuprightkneelingposition,withyourhips inalignmentwithyourthighsandshoulders,keepingyourpelvisinneutral.

•Holdon to thecablegripwithbothhands, facing themachine,keepingyourhandsinthelowpositionandyourarmsslightlybent.

•Braceyourabdominals, thighsand lowerback,keepingyourshoulderbladesretracted.

•Rotateyourtorsototheleft,pullingyourarmsandthecableupwardsinanarcto finishwith your arms at shoulder height and at a 90-degree angle to thecablemachine,facingleft.

•Pausebrieflyattheendpointandthenreturntothestartposition.•Repeat,thistimerotatingtoyourright.

Exercise14.33CableCrunch(Supine)

Startingpositionandaction•Lie downon the floor,with your head near the pulleymachine, holding thecablepulleyhandlebehindyourhead.

•Keepyourkneesbentandyourfeetonthefloor.•Makesurethereissufficienttensioninthepulleycablebeforeyoubegintolift.• Curl upwards, using the abdominal curl technique (see exercise 13.16),contractingyourabdominalstobringyourribcagetowardsyourpelvis.

•Keepyourheadinnaturalalignmentthroughoutthemovement.•Donotholdyourbreathduringthismovementanddonottrytolifttoomuchresistance.

Exercise14.34CableResistedObliqueReach

Startingpositionandaction• Start as before, lying face up on the floor with your head towards the lowpulleymachine.

• Position your hands by your ears, holding the pulley ropewith your elbowsaboveyourhead.

• Curl upwards and rotate your torso to bring your ribs on your right sidetowardsyourlefthip.

•Themovementrangeforthisexerciseshouldbeapproximately10–20cm.•Holdbrieflyattheendpointbeforereturningtothestartposition.•Repeatthemovement,thistimebringingtheleftsideofyourribcagetowardsyourrighthip.

Oneaspectofresistancetrainingthatisoftenforgottenispartnerwork.Thisiswhere,insteadofworkingagainstafixedresistance,suchasamedicineballordumbbell,youworkagainst the resistance thatyourpartner isplacingonyou.Thiscanbeveryeffectiveincertainexercisesasitmeansthattheresistancedoesnothavetorelyongravitytocreatetheload.Forexample, ifyouwere toplaya tennis forehandstroke,as themovement

goes‘across’gravityandnotagainstit,gravitydoesnotprovidearesistancetothestrokeitselfbutisapplyingdownwardpressuretoyourbody.Yourskeletalmuscles and trunk muscles are stabilising your body to maintain an uprightposture, yet the only resistance to the stroke itself is theweight of the tennisracquetandtherelativeweightofthetennisballasyouhitit.Itispossibletoaddresistancetothestrokeitself,albeitbymodifyingitslightly,byusingavariableresistance tube orworkingwith a partner holding a towel.This creates a newresistancetochallengethemuscles–bothinrelationtoperformingthe‘stroke’andmaintainingcorrectbodyalignmentandformthroughout.Ithastobesaidthatpartnerworkisalearnedskillandclearcommunicationis

very important. You should talk to each other and work together so that youlearnhowmuchresistanceis thecorrectamountforcertainexercisesandeachother’sstrength.Certainmovementswillrequireminimalresistance;otherswillrequirea lotmore. It is important to remember thatwhenapplying a hands-ontechnique you can create the resistance from any angle and this can be veryuseful.Youneedtobeawareoftherangeofmovementpossibleinrelationtothemuscles youwant to train, and howmuch resistance to apply to recruit thesemusclesoptimally.When applying resistance to someone else, or working against resistance

placedonyou,itisimperativethatanymovementsareperformedinacontrolledmanner. Correct resistance cannot be applied if the movements are jerky. Inaddition, when performing an exercise, you might find that, during themovement,theintensityvariesatdifferentpoints.Bearthisinmindwhenyourpartner applies resistance, otherwise your movement might be restricted toomuchandyouwillnotbeabletotrainyourmuscleseffectively.Similarly,whenyou are resisting your partnerwhilemaintaining a static position, if he or shedoes not apply enough resistance, you will not be stimulating the musclessufficiently.As you progress with hands-on work you will begin to get a feel for how

muchresistance toapplyduring thevariousexercises,asyouwillbeawareofhowhardyourpartnerisworkingandwillknowwhenandwhethertoincreaseordecreasetheresistance.Someexercisesinthissectionrequiremovement;theseareclassedasisotonic

exercises, where there is either muscle shortening and/or lengthening as youperformtheexercise.Otherexercisesrequireyoutoworkyourmusclesagainstaresistance that involves little or no movement. These static exercises can beclassedasisometric.Asinanyresistanceexercise,correctbreathingisimportant.Thisisespecially

soduringhigh-intensitymovementandisometricexerciseswhenthereisariskof raising your blood pressure. You should never hold your breath duringisometric exercises, but should take short, sharp breaths, keeping constanttensioninyourabdominalmusclesthroughout.Before you begin to apply partner resistance, practise a few normal

movements for each exercise without any resistance. Or, if it is a staticcontraction, focus on firing the appropriate muscle fibres as this will help toprepare you for the exercise to come.Thismental and physical preparation isusefulasthevisualisationandrehearsedmovementhelptostimulatethenervestofocusonthedesiredmovementtofollow.Manyathleteswillperformsimilartaskswhenpreparingforaspecificshotorstroke(forexample,whenputtingingolf).Whenyou are both comfortablewith themovement andmuscle contraction

required,getintopositionandfocusontheinitialcontractionwithyourpartnerapplying minimal resistance. Then, depending on the nature of the exercise,gradually increase theresistancebyapplyingagreatercontractionandfocusedmovementaccordingly.Alwaysworkwitheachother andafter each repetitiontalk to each other to decidewhether the resistance appliedwas sufficient, toogreatortoolittle.

THEEXERCISES

Exercise15.1PartnerTwist(Statues)

Startingpositionandaction• Stand upright in a balanced position with neutral spine, feet apart andwithabdominalsbraced.

•Yourpartnerthentriestomoveyououtofthispositionbyapplyingforceandtwistingyou.

•Don’tholdyourbreath.•You should try to resist for3–10 seconds repeatedlyoverperiodsofup to aminutebeforeswappingover.

Coachingpoints•Rememberthatthefocusistomovethepositionofthetorsoratherthanjusttrytopushyourpartneraroundtheroom.

Exercise15.2KneelingObliqueTwist

Startingpositionandaction•Beginbykneelingoppositeyourpartner, facingeachotherand inanuprightpositionwithpelvisandspineinneutral.

•Keepyourkneesshoulderwidthapartbutbringyourheelstogethertogiveyoumorestabilitywithatriangularbase.

•Have your partner place their right hand directly in front of them and on toyour leftshoulder; theyshouldplacetheir lefthandaroundthebackofyourrightshoulderasiftheyweregoingtotwistyourtorso.

•Bothofyouneedtobraceyourabdominalmusclesinpreparationforwhatistocome.

•Youwillnowtrytoresistagainstyourpartnerbyturningtoyourright,againstthepressureofyourpartner.

•Yourpartnersimplyresistsyourmovementbyincreasingthepressureagainstyou.

•Makesureyouemphasiseyourabdominalbracingthroughout,aimingtoresistfor5–10secondsbeforechangingsides.

•Thistime,yourpartnerplacestheirlefthandonyourrightshoulderandtheirrighthandaroundthebackofyourleftshoulder,andyouaimtotwisttoyourleft,rememberingnottoholdyourbreath.

•Aimfor3–5twistseachsidebeforeswappingsothatyourpartnertriestotwistwithyouresisting.

Coachingpoints• It is important to maintain the focus on your abdominals throughout this

movement,otherwiseit ispossibleothermuscles(suchashamstrings,glutesandshoulders)willtrytoassist.

Exercise15.3ResistedAbCurl

Startingpositionandaction•Liedownonthefloor,faceup,withyourkneesbent,feetonthefloor.• Position your arms across your chest, with your hands resting on yourshoulders.

•Yourpartner shouldkneeldownbehindyourhead so that theycan rest theirhandsonyourelbows.

• Brace your abdominals and begin to curl up, with your partner providingresistanceagainstyourelbows.

•Yourmovementrangewillbelimitedbutaimtogetyourshouldersandupperbackoffthefloorasinanormalcurlmovement.

•Yourpartnerhastoadjusttheresistancetheyapplytoallowyoutomovebutitis important thatyoukeepyourmovementconstantandcontrolled,avoidinganyjerkingactionsasthesewouldmakeitdifficultforyourpartnertoprovideconstantandeffectiveresistance.

Exercise15.4ResistedStandingFlexion(Vertical)

Startingpositionandaction•Standupright,withyourkneesslightlybentinabalanced,or‘sporting’,stance.Keepyourabdominalsbraced.

•Placeyourhandstogether,palmsdown,withyourarmsoutinfrontofyouatanangleofapproximately45degreestothefloor,slightlyaboveyourhead.

•Yourpartnershouldstandtoyoursidewithonehandrestingagainstyourlowerback(topreventflexingatthewaist–thishandcanberemovedasyoumasterthetechnique)andtheotherunderneathyourhands.

• Focusing on your abdominalmuscles, aim to curl your torso, bringing yourribcagetowardsyourhips.

•Youshouldaimtokeepyourarmsatthesameangletoyourbodythroughout.• Your partner provides resistancewith the hand they are holding under yourpalmsbutshouldallowa15–30cmmovementofthearms,whichtranslatestoa5–10cmmovementofthetorso.

• It is important that you focuson contractionof the abdominals to create themovementratherthanflexionofthehips.

•Itisalsoimportantthatyourpartnerallowsyousomemovementbutprovidesadequateresistancesothatyouarereallyhavingtoworktheabdominalshardtoinitiatemovement.

Exercise15.5ResistedStandingFlexion(Vertical)

Startingpositionandaction•Standasbeforeinanupright,‘sporting’,stancewithyourkneesslightlybentandyourabdominalsbraced.

•Claspyourhandstogether,outstretchedinfrontofyouatshoulderheight.•Keepyourarmsslightlybentbutfirmandtenseyourabdominals,keepingyourtorsorigid.

•Yourpartnershouldstand in frontofyou,with theirhandsonyourhandsorforearms.

•Yourpartnerappliespressuretoyourarms,tryingto‘move’themlaterallybypushingagainstyou.

•Youmustresistthispressure,tryingtomaintainneutral.•Remembertobreatheconstantlythroughouttheexercise.•Yourpartnershouldonlyapplyresistanceforperiodsuptobutnotexceeding10seconds.

Exercise15.6ResistedTennisShots(Forehand/Backhand)

Startingpositionandaction•Beginbyholdingatowel,orsomethingsimilar,inyourpreferredplayinghand.•Getintoa‘sporting’,or‘ready’,stance,asiftoplayatennisstroke(forehandorbackhand).

•Yourpartnershouldstandbehindyou,holdingtheotherendofthetowel,butshouldnothinderyourmovement.

•Asyouperformthetennisstroke,trytovisualiseactuallyhittinganimaginaryball. Focus on contracting your abdominals throughout but placing greateremphasisonthepointof‘imaginarycontact’.

•Yourpartnershouldallowenoughresistancetokeepthetowel tautwhilenotrestrictinganymovement.

• As you perform the movement, your partner should gradually increase theresistance by restricting the movement of the towel – but only at the finalstage(thepointof‘imaginarycontact’).

•At thispoint, really focusonyour technique,placingemphasisonbothyourabdominalcontractionandcorrectstrokeform.

Exercise15.7BackExtensionOffBanch(FeetHeld)

Startingpositionandaction•Liefacedownoverabenchwithyourhipson theedge toallowunrestrictedflexionofthetorso.

•Getyourpartnertoholdyourlegssecurelyattheanklesorcalves.•Placeyourarmsacrossyourchestandflexforwardssothatyouruppertorsoisloweredtowardsthefloor.

•Braceyourabdominalsand,contractingthroughyourlowerback,raiseuptoahorizontalposition,pausingbrieflybeforerepeating.

Exercise15.8BackExtensionOffBanchwithRotation(FeetHeld)

Startingpositionandaction•Liefacedownoverabenchwithyourhipson theedge toallowunrestrictedflexionofthetorso.

•Getyourpartnertoholdyourlegssecurelyattheanklesorcalves.•Placeyourarmsacrossyourchestandflexforwardssothatyouruppertorsoisloweredtowardsthefloor.

•Braceyourabdominalsand,contractingthroughyourlowerback,raiseuptoahorizontalposition.

•Asyoulift,twistyourtorsosothatyouleadtheraisefromyourrightshoulder,pausingbrieflybeforeloweringtothefloor.

•Repeat,thistimetwistingtheleftshoulderuppermost.

Exercise15.9ResistedStabilityBallAbdominalCurl

Startingpositionandaction•Lie backover the stability ball, faceup, so that your lower andmidback issupportedovertheball.

• Position your arms across your chest, with your hands resting on yourshoulders.

•Yourpartnershouldstandbehindyousothattheycanresttheirhandsonyour

elbows.• Brace your abdominals and begin to curl up, with your partner providingresistanceagainstyourelbows.Keepyourtonguepressedtotheroofofyourmouthtoreduceneckstrain.

•Yourmovementrangewillbelimitedbutaimtocurlyourshouldersandupperbackofftheballandtowardsyourhips.

•Yourpartnerwillhavetoadjusttheresistancetheyapplytoallowyoutomove,but it is important that you keep your movement constant and controlled,avoidinganyjerkingactions,asthesewillcausedifficultyforyourpartnerandheorshewillbeunabletoprovideconstantandeffectiveresistance.

•Repeat5–10times.

Progressions/adaptations• This movement can be repeated with your arms extended over your head,keepingtheminlinewithyourtorso.Inthisposition,yourpartnerwouldjustneedtoresttheirhandsonyourarms,astheresistanceisalreadyquitestrong.

Exercise15.10ResistedFlexion(Lateral)

Startingpositionandaction•Sitonastabilityballwithyourfeetshoulderwidthapartandyourkneesbent,keepingyourabdominalsbracedandyourspineinneutral.

•Claspyourhandstogether,outstretchedinfrontofyouatshoulderheight.•Keep your arms slightly bent, but firm, and tense your abdominals, keepingyourtorsorigid.

•Yourpartnershouldstand in frontofyou,with theirhandsonyourhandsorforearms.

•Yourpartnerthenappliespressuretoyourarms,tryingto‘move’themlaterallybypushingagainstyou.Thispressureshouldbetotheleftandthenrightfor1–3secondseach.

•Varyboth thedurationand the intensity fora total timeofnotmore than15seconds.

• You should resist this pressure, trying to maintain neutral. Try not to leanagainst the direction of pressure, rather focus on maintaining neutral andovercominganyexternalforcefromyourpartner.

•Itisveryimportanttobreatheconstantlythroughoutthisexercise.• Your partner should only apply the resistance for periods up to but notexceeding15seconds.

•Do3–5completerepetitions,allowing10–20secondsrecoverybetweeneach.

Amedicine ball is aweighted ball,weighing between 1 and 10 kg.Medicineballscanvaryinsizeandusedtobemadeofbrownleather;thesedaystheyaregradedindifferentcoloursaccordingtosizeandaremadeoutofsoftplastic.Themainprinciplewithmedicineball trainingisthat, inordertothroworcatchit,onehastotensemanyabdominalmuscles.Thiscreatesasolidorstablebasetoworkfrom.Inmuchthesamewayas thefoundationsare laidwhenbuildingahouse, the stronger the foundations the greater the forces that can be applied.Another advantage is that, unlike weights, which you invariably have to liftupwardsagainstgravity,medicineballscanbethrown‘across’gravity,orinanydirectionrelativetothesportingactivityormusclegroupyouaretraining.Youcan be working against both the inertia of the ball when throwing and themomentum of the ball when catching. That’s why those athletes andsportspeoplethatrequireupperbodypowerusemedicineballsintheirworkouts.Differentsportshavevaryingamountsoffluidity, rhythm,focusandapplied

power. You might think that the type of abdominal training used in eachdisciplineisverydifferentandtoacertainextentitis(forexample,bracingandstabilisation are very important parts of dance training and yoga as there aremanypositions/stancesthatrequireexceptionalbalance).Differentsport-specificmovements incorporate relativeproprioceptivestabilisation techniques inordertomaintainbalance.Powerdependsonastrongbase.Infact,muchoftheappropriatetrainingin

sportsandmartialartscomesfromindirecttraining(forexample,whentakingorthrowingapunchin,say,boxing,youneedtobraceortenseinordertominimiseanypainfeltortocreateoptimumpower).Think about a tennis serve, volleyball spike or chest pass.Without optimal

bracing or contraction of the transverse abdominus, with a small rapidcontractionoftherectusabdominus,therewouldbenopower.Weoftenthinkofthetransverseabdominusasthemuscleresponsibleforintra-abdominalpressureandbreathingout(considerthegruntsandgroansyoumighthearduringagameoftennis,forexample).Medicineballexercisesareanexcellentwayof training thecoremuscles to

help achieve power. They can also be used to train for specific sports: themovements of a sporting action can be replicated and appropriate resistanceappliedinacontrolledmannertotrainthemuscleseffectively.Medicine ball training is great fun and canmake boring exercises dynamic

andinterestingwhilestillhavingthedesiredconditioningeffect.Comparethese:performing20–30obliquetwistsontheflooronyourownorthrowinga4or5kgmedicine ballwith all your force at amoving target (i.e. your partner) forthemtocatchand throwback.Notonly is the latteramore interestingoption,but training themuscles in thisway ismuch closer to the sportingmovementrequired.If abdominal training ismade to relate to sport through partner interaction,

functionalobjectivityandaboveall fun, sports teamsandathletesare likely tospend more time on the principles of core conditioning. The resultingimprovementsinbalance,powerandgeneralgame-playachievedbytheathletesshouldthenbesufficientmotivationforthemtocontinueanddevelopthisareaof dynamic power training. The weight of the medicine ball used will bedependent on your initial strength and specific goal. However, it should beremembered that, unlike weight training, the goal isn’t necessarily to use theheaviestball,rathertoperformthedesiredmovementwithadequateresistancetoachieve sufficient strength or power gains. With a sporting application, theresistance of the ball used should never impair or compromise the sportingmovement.Specific sporting movements that benefit from the main medicine ball

exercisesare:•flexionandrotation•powerandspeed•dynamicstabilisationandbalance.It is important to remember thatwhile I have listed a number of progressionsand/oradaptationsforthefollowingexercises,therearelikelytobemanymorespecificalternativesdirectlyrelatedtoeachspecificsport;unfortunately,Idonothavethespacetogointosuchspecificdetailhere.

FLEXIONANDROTATION

Exercise16.1BasicCurl

Startingpositionandaction•Liedown,faceup,withyourpelvisinneutral,kneesbentandyourfeetonthefloor.

•Holdontothemedicineballsothatitrestscomfortablyonyourchest.• Brace or tense your abdominals and lift your head away from the floor,partiallybringingyourchintowardsyourchest.

•Contract theabdominalmuscles to liftyourshouldersandupperbackoff thefloor,bringingyourribcagetowardsyourpelvis.

•Liftasfarasiscomfortablebutdonotallowyourlowerbacktocomeoffthefloor.

•Returnslowlytothestartposition.•Asyouareusingtheballasaresistancetoolaimfor10–15repetitionsbeforeincreasingthesize/weightoftheball.

•A1kgor2kgballshouldbesuitableforthegeneral-levelexerciserand4–6kgmightsuitthemoreadvanced.

Coachingpoints•Anapproximateupper rangeofmovementwouldbewhen the chin is at thesamelevelastheknee(i.e.youcanjustseeoverthetopsoftheknees).

•Don’ttenseyourneck–keepitrelaxedbutwiththeeyeslookingforwards.•Keepallmovementsslowandcontrolled;neveroptforincreasedweightifthiswouldmeanlossofcontrol.

Progressions/adaptations

•Toincreasetheresistance,placethemedicineball(i)onyourforehead,(ii)onthe top of your head, or (iii) held 10–15 cm above your head (the hardestprogression).

•Itisimportanttoremembernottoinitiatethemovementwithyourarmsandtomakesurethatthemedicineball’spositioninrelationtothebodystaysfixedthroughouttheexercise.

Exercise16.2RussianTwist

Startingpositionandaction•Sitonthefloorwithyourkneesbentandyourfeetonthefloor.•Leanbacksothatyourtorsoisatanangleof30–45degreestothefloor.•Holdamedicineballatarm’slengthinfrontofyourchest.•Braceyourabdominals.•Rotateyour torso tobring theball towards the flooronyour left side,pausemomentarily,thenrotatetobringthemedicineballtoyourrightside.

•Complete15–20twiststoeitherside.

Coachingpoints• Keep the movement controlled, remembering to focus on the abdominalbracingthroughout.

•Makesurethetorsoangledoesnotdroporliftbeyondthedesiredrange.•Ideally,touchtheballtoeitherside(thismaybedifficultatfirst).

Progressions/adaptations•Graduallyincreasetheweightofthemedicineballused.• Keeping your abdominals braced, increase the speed and/or range ofmovement,maintainingcorrectform.

•Toincreaseintensity,keepyourarmsnearlystraightasthefurtherawayfromyourtorsotheballis,thehardertheexercisewillfeel.

Exercise16.3GiveandReceive

Startingpositionandaction•Liedownwithyourkneesbentandyourabdominalsbraced.•Getyourpartnertostandoveryouholdingtheballaboveyourhips.•Curlupsothatatpeakcontractionyoucanreachtheballheldbyyourpartner.Pausemomentarilytograspandtaketheballwitharmsoutstretchedandthenreturntothefloor,holdingthemedicineballundercontrol.

•On reaching the floor, curl up again, to return the ball to your partner,whoretrievesit,thenreturntothefloorasbeforebutwithouttheball.

•Repeatthistwo-stagemovementuntilfailure; thisshouldtakenolongerthanoneminute and no less than 20 seconds, otherwise you need to change the

weightofballaccordingly.

Coachingpoints• Try not to rush through this exercise, as unnecessary speed will allow‘cheating’tooccuranddetractfromtheeffectiveness.

•Don’tuseaballthatistooheavyforyouoryouwillnotbeabletoperformthecorrectmovement.

•Donotattempttomoveontothefollowingprogressionsuntilyoucanperformatleast15–10fullrepetitionsofthebasicexercise.

Progressions/adaptations•Level2issimilarexceptthattheballisdroppedbyyourpartnerandyoucatchitinthecurlposition,remainingstaticmomentarily(utilisingthestabilisationmusclesofthetrunk)beforereturningtothefloorwiththeball.

•Level3isasLevel2but,aftercatchingtheball,returningtofloorandcurlingupagainwithball,youtenseyourabdominalsandthrowtheballupforyourpartnertocatchit,beforereturningtofloor.

ImportantTheLevel3optionisaverytoughexerciseandusefulinallracquetsports,aswellassportsthatinvolvethrowingorpassingaball.

Exercise16.4GoalkeeperDrill

Startingpositionandaction•Liedownonthefloorwithyourpartner1–2mawayinfrontofyou,holdingamedicineball.

•Beginperforminganabdominalcurlbutatthetopphase(head,shouldersandupperbackoffthefloor)yourpartnershouldthrowyoutheballtooneside.

• Catch the ball and throw it straight back to your partner before loweringyourselfbacktothefloor,thenrepeat.

• Your partner should throw the ball so that you have to reach to either sidealternately.

•Repeatthethrowingandcatchingmovementsfor30–60seconds.

Coachingpoints•Atthepointofcatchingtheball,braceyourabdominalsandkeepthemtensedas you absorb the momentum of the ball before throwing it back to yourpartner.

Progressions/adaptations• Initially, itmight bewise to beginwith a lighter ball, such as a football orbasketball,progressingtoamedicineballwhenyouareready.

DYNAMICSTABILISATIONANDBALANCE

Exercise16.5DynamicPlank/Bridge

Startingpositionandaction•Getintoapress-upposition(prone/facedown)butwithyourweightrestingonyourforearmsandelbowsratherthanyourhands.

•Pullinyourabdominals,bracingthroughthetorso.•Positionyourfeetcarefullysothattheyarebalancedonthemedicineball.•Keepyourbodyinastraightlinefromshoulderstoankles.•Holdfor15secondsinitiallyandbuilduptoaminute.

Coachingpoints•Keepyourbodyrigidthroughouttheexercise.

Progressions/adaptations•Toincreasethedifficulty,(i)trytodrawacirclewithyourtoeswhiletheyarerestingon themedicineball, (ii)havealternate legs restingon themedicineball, (iii) have one leg on the medicine ball and abduct the other legapproximately1–2feet.

Exercise16.6Press-upsonaMedicineBall

Startingpositionandaction•Begininapress-upposition(prone/facedown),withonehandonthemedicineballandtheotheronthefloor,armsatleastshoulderwidthapart.

•Keepyourabdominalsbracedthroughoutthemovement.•Loweryourchesttothefloorbyperformingapress-upmovement,thenreturntothestartposition.

•Repeattocomplete10–20fullpress-ups.

Coachingpoints•Maintaincorrectformandbodyalignmentthroughouttheexercise.

Progressions/adaptations•Level2isasLevel1,butaftereachpress-upswaptheballtotheotherhandbyrollingitacross.

•Level3 is similarbut involves ‘power swapping’,whichmeans that theballstaysstillwhileinthedynamicpowerpress-upsyouhavefirstonehandthentheotherontheball.Thisissimilartoaclappress-up,butitadjuststhebodypositiontoo.

•This is a very tough exercise and trains all your stabilisationmuscles, arms,shouldersandchest,aswellastestingyourco-ordination.

Exercise16.7DynamicMedicineBallPress-up

Startingpositionandaction• Position yourself in a press-up position (prone/face down), with your armsextended.

•Positionyourfeetcarefullysothattheyarebalancedonthemedicineball.•Keepyourbodyinastraightlinefromshoulderstoankles.•Braceyourabdominalsthroughouttheexercise.•Loweryourchesttowardsthefloor,bendingattheelbowsasyouperformthepress-up,thenextendyourarmstopushbacktothestartposition.

•Repeat10–20times,maintainingcorrectformthroughout.

Coachingpoints•Trynottolockthearmsinthetopphase.•Theemphasisagainisonmaintainingrigiditythroughoutthetorso.Donotletthetorsosag.

• Keep the movement slow to begin with, gradually speeding up. Maintaincontrolthroughout.

Progressions/adaptations•Level2istoperformpush-upswithbothfeetontheball.Youhavetofocusonyourstabilisationmusclestoavoidfallingofftheball.

•Level3istoperformthepress-upbut,asyouliftupwards,extendonearmtoreachforwardssothatthearmisparalleltothefloor.

Exercise16.8InteractivePassingDrill

Startingpositionandaction•Standononeleg,maintainingabalancedpositionandholdingamedicineball.•Tenseyourabdominalsthroughouttheexercisetohelpyoubalance.•Throwthemedicineballtoyourpartnerrepeatedlyatvariousheights.•Keepthrowingandcatchingtheballuntilsomeoneisforcedtoput theirfootdown for balance; when this happens they have ‘lost’ the game. Keep‘playing’foruptothreeminutesatatime.

Coachingpoints•Try tomakeyourpartner lose theirbalanceby throwing theball atdifferentheightsandspeeds.

Progressions/adaptations•Ifyouneedto,beginwithalighterball,suchasabasketball,andfirstworkonspeedbeforeprogressinggraduallytoheaviermedicineballs(upto5kg).

POWERANDSPEEDOneof themainadvantagesofusingamedicineball incore training is that itenablesyoutointroducepowerexercisesandthrowswhilestanding–allowingyou to perform sport-specific movements. The following exercises will teachyou to apply sufficient abdominal tension in order to create a solid base,allowingyoutogenerategreaterforceoneachthroworpass.As your technique improves, and you begin to generatemore power during

thethrows,tryintroducingelementsofinstability–suchasstandingononeleg–orperformingtheexercisewhilestandingonawobbleboardorReebokCoreBoard™.

Exercise16.9ChestPass

Startingpositionandaction•Standoppositeapartnerorinfrontofawall,holdingthemedicineballatchestheight.

•The chest pass canbe performed in a neutral or split stance (with either legforwards)position.

• Tense the abdominals as you push the ball away from your chest beforereleasingit.

•Eitherpasstheballtoyourpartnerorpassittostrikeagainstawallabout5–10maway.

•Perform10–20passes,focusingoncorrectstanceandtechniquethroughout.

Coachingpoints•Keepyourabdominalsbracedandyourtorsomovementminimal.• Focus on speed, power and direction, with minimal ‘sway’ or backwardmovement.

Progressions/adaptations•Whenconfidentaboutthepowerandaccuracyofyourpass,takeastepbacktoincreasethethrowingdistance.

•Thisdrillcanalsobeperformedasabouncepasstoapartner.•Anotheroptionistoincreaseyourdistancefromthewalloryourpartner,andto substitute the medicine ball for a lighter basketball for increased sport-specificaction.

•Whenyoufeelthatyouhavegoodcontrolandpower,trystandingonawobble

boardorCoreBoardtoincreasethelevelofstabilisationrequired.

Whobenefits?Chestpassdrillsaregreatforbasketballandnetballplayers.

Exercise16.10StabilityBallChestPass

Startingpositionandaction•Begininanuprightkneelingpositiononastabilityball,oppositeapartnerorawall,andholdingthemedicineballatchestheight.

• Tense your abdominals as you push the ball away from your chest beforereleasingit.

•Eitherpasstheballtoyourpartnerorthrowitagainstawallapproximately2–5maway.

•Ifthrowingtoawall,makesureyouarebracingasyoucatchtheballsothatyouabsorbthemomentum.

•Complete15–20powerfulpassmovements.

Coachingpoints•Asyoupasstheball,contractyourabdominals tightandpreservethetensionthroughyourhipsandlegs,keepingeverythingbracedtoassistyourbalance.

Progressions/adaptations•Fortheveryadvancedathlete,thisexercisecanbeperformedwhilestandingonthestabilityball.

Exercise16.11KneelingObliqueThrow

Startingpositionandaction•Kneeldownfacingawall,approximately2–3mawayfromit.•Keepyourhipsinneutralandbraceyourabdominals.•Holdingthemedicineballatarm’slength,rotatethroughyourwaistandthrowtheballdiagonallyandhardatthewall.

•Aimtocatchtheballasitreboundstowardsyouroppositeside.•Repeatthethrowsagainstthewalltocomplete10–15throwsfromeachside.

Coachingpoints•Don’tallowunnecessaryhipinvolvementorexcessivearmactionasthesewilldetractfromthebenefitstotheabdominalmuscles.

•Allowforafunctionalrotationwithoutlosingform.•Keepyourarmsfixedbutdonotlockoutyourelbows.• Focus on achieving power with each throw and don’t use a ball that is tooheavy.

Progressions/adaptations• This drill can be carried out with a partner instead of a wall – they shouldmirrorthemovementsaccordingly.

•Alternatively,bothversionscanbeperformedstandingup.•Standoppositeyourpartner,withyourkneessoftandyourarmsfairlystraight.Throw the ball to each other, twisting from yourwaists, withminimal armmovementtoemphasisetheobliques.

•Furthervariationsincludea‘reverseobliquethrow’,wheretheball is thrown

behindyoutoawallorpartner.• Try standing on a wobble board or Core Board to increase the level ofstabilisationrequired.

Exercise16.12StabilityBallObliqueThrow

Startingpositionandaction•Sitonastabilityballwithyourfeetshoulderwidthapart, facingapartnerorwallapproximately3–5maway.

•Keeping your hips in neutral and holding themedicine ball at arm’s length,braceyourabdominals,maintainingyourbalance.

•Rotatethroughyourwaistandthrowtheballdiagonallyandhardatthewalloryourpartner.

•Aim to catch theball as it rebounds from thewall onyouropposite side,orhaveyourpartnerthrowtheballhardforyoutocatchonyouroppositeside.

Coachingpoints•Don’tallowunnecessaryhipinvolvementorexcessivearmactionasthesewilldetractfromthebenefitstotheabdominalmuscles.

Progressions/adaptations•Toincreasethedifficulty,trykneelingonthestabilityball.•Yourpartnercaneitherthrowtheballbackforyoutocatchit,orpassitback,accordingtoyourability.

• Another variation is the ‘reverse oblique throw’, where the ball is thrownbehindyoutoawallorpartner.

Whobenefits?Obliquethrowdrillsaregreatforthosewhoplaytennis,rugbyandgolf.

Exercise16.13OverheadThrowtoFloor

Startingpositionandaction•Standup,holdingthemedicineballwithbothhandsaboveyourhead.•Yourkneesshouldbebentslightlyina‘sportsstance’,or‘ready’position,withyourabdominalsbraced.

• Rapidly contract your transverse abdominus, followed immediately by yourrectusabdominustoinitiatepartialflexion.

• Continue the movement by throwing the medicine ball to the floor with apowerful armaction so that theballbouncesapproximately1maway fromyourfeet.

•Thisexerciseisaboutmaximumpowerandrapidabdominalcontraction.Aimforonly6–10qualitythrowswithperfectform.

Coachingpoints•Thisisarapidactionandrequiresappropriatebracingtoapplythenecessaryforce.

•Thepowerbehindthismovementcomesfromthetrunk,notthearms.• It is possible to complete thismovementwithout the appropriate abdominalcontraction,butthisdefeatstheobjectoftheexercise.

•Thisrapidbracingisalearnedtechniqueandoftentakestimetomaster.

Progressions/adaptations• This drill can be performed by modifying the throwing angle slightly, stillaimingdownwardsbuttargetingapointapproximately2–3mawaysothattheballbouncesupwardstoapartneroroffawall.

•Tryperforming thisexercisestandingonone leg,onawobbleboardoronaBOSU™.

Exercise16.14OverheadFlatThrow

Startingpositionandaction• Begin as before, holding the medicine ball above and slightly behind yourhead.

•Keepinasportsstance(neutral)orasplitstance(witheitherlegforwards).•Rapidlycontractyourabdominalstoinitiatethemovementandthenpowerfullyfollow through with the arm action, throwing the ball forwards in a flattrajectory.

•Aimatawallorpartnerpositionedapproximately10–15maway.• Aim to complete 10–15 powerful throws, focusing on the quality of eachthrow.

Coachingpoints• It is fine to leanbackslightlyprior tomaking the throwingaction,butavoidexcessivehyper-extension.

•Remembertochangeyourleadinglegifyouarethrowingfromasplitstanceposition.

•Usea lightermedicineball (1–2kg),orevenabasketballor football tostartwith.

•Theemphasisofthismovementisspeedandaccuracy.

Progressions/adaptations• By applying a greater reverse lean (hyper-extension), thismovement can bemodifiedintoafullthrowtechnique.

•Inthefullthrowtechnique,theemphasisisonthedistancetheballtravels.

•Thetrajectorywillobviouslybemoreparabolicthaninthebasicexercise,somakesureyourpartnerisfarenoughaway.

•Itispossibletorestrictleginvolvementinbothfullandflatthrowoptionsbythrowingfromakneelingposition,orbystandingonanunstablebasesuchasaCoreBoardorBOSU™.

•Alternatively,theexercisecanbeexecutedwithaone-ortwo-stepapproach,torelate it more closely to a specific sport that involves a similar throwingaction.

Exercise16.15ReverseOverheadThrow

Startingpositionandaction•Startinaneutralstancewithyourabdominalsbraced.•Holdthemedicineballatwaistheight.•Bendyourkneesandbackasyouswingtheballtowardsyourlegs,keepingitundercontrolallthetime.

•Then extend your back and legs to help swing the ball upwards, using yourarmstothrowtheballverticallyintotheair.

•Whentheballreturnstotheground,retrieveitandrepeat.•Complete10–15throws.

Coachingpoints•Graduallybuilduptoaheaviermedicineballovertime.•Makethemovementdynamic,butalwayskeepitundercontrol.

Progressions/adaptations•Insteadofaverticalthrow,aimtheballoveryourheadbutbehindyou.•Aimtoincreasetheheightanddistanceforwhichtheballtravels.•Introduceawobbleboardtostandonwhenyouareready.

Whobenefits?Thismovementisessentialtogeneratingupper-bodypower.Itisalsogreatfor

footballandrugbyplayers.

Exercise16.16Single-armThrow/Pass

Startingpositionandaction•Stand ineithera splitor sports stanceposition,holdingamedicineballoveryourheadwithonehand.

•Braceyourabdominalsthroughoutthemovement.• Rapidly contract your transverse abdominus prior to any upper bodymovement.

•Initiateadownwardthrowingactionwithyourarm,aimingthemedicineballatthefloorapproximately3–5maway.

•Repeat6–10timeswitheacharm.

Coachingpoints•Keepyourtorsostaticandensurethatthereisminimalmovement.•Usealightermedicineball(1–3kg).

Progressions/adaptations•Thisdrillcanbeperformedwitheitherabentorstraightarmforvariation.• The direction and angle of the throw can also be varied but the emphasisshouldbeonpowerandexecutionoftechnique.

•Whenyou feel able to generate sufficient powerwith good core control, trystandingonanunstablebase,suchasawobbleboard.

Whobenefits?Thisisanexcellentdrillforvolleyballandtennisplayers.

Exercise16.17InteractiveChestPasswithMovement

Startingpositionandaction•Beginbystandinginfrontofyourpartner,withbothofyoufacingawall.•Withyourabdominalsbracedand inasportsstance, throwthemedicineballhardagainstthewall(usingthechestpasstechnique).

•Onreleasingtheball,moveoutofthewaysothattheballreboundsoffthewalland is caught by your partner.You should now be standing slightly furtherbackthanyourpartner.

•Havingcaughttheball,yourpartnerrepeatsthechest-passaction,throwingtheballhardagainstthewall,beforemovingoutofthewaysothatyoucancatchtheball.

•Repeatfor20–40secondsandbuilduptonomorethanoneminute.

Coachingpoints•Thefocusthroughoutthisdrillisondynamicpowerandagility.

•Emphasisisplacedonfastfootworkandgoodreactions.•Theflightoftheballneedstobehighenoughtoallowsufficienttimeforittobecaughtbyyourpartner.

Progressions/adaptations•Asyouimprove,varynotonlyyourdistancefromthewall,butalsotheflightoftheball.

• It is possible to use two balls (starting with one each), but accuracy andconcentrationisvital.

Whobenefits?Thisisagreatdrillforbasketball,netball,rugbyandhandballplayers.

Now you have developed a sound understanding of the requirements of corestability training – including the relevant intensities, balancing positions andcontractions that occur in various exercises – the next stage is to increase thestabilisation requiredassuggested insomeof thepreviousexercises.Thiswilltakecorestabilitytoanotherlevel,yetitmustberememberedthatthefollowingmulti-levelexercisesaredesignedfortheconfidentcorestabilityexerciserwhohas taken the necessary time to understand the principles involved and isproficientinmanyoftheexercisescoveredinPartTwo.

THEEXERCISES

Exercise17.1StepUptoBalancewithOverloadPress

Startingpositionandaction•Standbehindastepbenchoraplatformapproximately12–16inhigh.•Holdadumbbellinyourrighthandwithyourarmsbyyourside.•Braceyourabdominalsandstepupontotheplatform,leadingwithyourrightlegandfollowingwithyourleftleg.Standontheplatformwithyourfeethipdistanceapart.

• As your left leg reaches the platform, curl the dumbbell in your right hand

towardsyourrightshoulderandthenpressitoverhead.• Pause briefly at the ‘upper’ position before lowering the dumbbell back toshoulderheightandthentoyourhips.

•Asthedumbbellreturns,stepbackwithyourleftlegtoloweryourselfbacktothefloorandthenstepdownwithyourrightlegtoreturntothestartposition.

•Repeat6–10times,leadingwithyourrightlegbeforetransferringthedumbbelltoyourlefthandandrepeatingthemovement,thistimeleadingwiththeleftleg.

Coachingpoints•Donotuseaweightthatistooheavyuntilyouhavemasteredthetechnique.•Avoidleaningtoeithersideor‘swinging’thedumbbellasyouliftit.

Progressions/adaptations•Asyouperformthestepup,bringthetrailingleg(theoneonthefloor)uptoaraised position,with the thigh parallel to the floor. In this position you arebalancedononelegwithonearmholdingadumbbelloverhead.

•Itispossibletovarythehandyouusetoholdthedumbbellinrelationtoyourlead leg. You could either step up with your right leg while holding thedumbbellinyourrighthand,oryoucouldholdthedumbbellintheoppositehandtoyourleadleg.Thiswillaffectbothyourco-ordinationandbalance.

Exercise17.2SingleLegTouchdownwithOverheadPress

Startingpositionandaction•Sometimesreferredtoasa‘Romaniandeadlift’,thisisanadvancedexerciseandrequiresexcellentbalanceandmusclebracing.

•Standholdingadumbbellinyourrighthandwiththedumbbellbyyourside.• Brace your abdominals and slowly lift your right leg off the floor whilemaintainingyourbalance.

•Keeping your abdominals braced, bend down.Reach across your bodywithyourrighthandtowardsyourleftshin,bendingatthekneeandthewaist.

•Keepyourheadinneutral,yourbodyalignedandavoidleaningtoeithersidetocompensateasyouperformthemovement.

•Pausebrieflyat the lowestpointandthenreturnbackto thestartpositionbystraighteningyourlegandextendingyourbackintoanuprightposture.

• As you become upright, curl the dumbbell in your right hand towards yourrightshoulderandthenpressitaboveyourheadwithyourarmfullyextended.

•Pausebrieflyatthis‘upper’positionbeforereturningbacktothestartposition.•Repeat this exercise 8–10 times before transferring theweight into your lefthandandrepeating,thistimebendingandreachingdownacrossyourbodytoyourrightshinontheloweringphase.

Coachingpoints• This is a complexmovement and the technique should bemasteredwith noresistanceatfirst.

•Oncemastered,beginwitharelativelylightweight(3–5kg)beforeincreasing.•Ifnecessary,thismovementcanbebrokendownsothatyouperformonlythefirstphaseofthemovementwithouttheneedfortheoverheadpress.

Progressions/adaptations•Fortheadventurous,thisexercisecanbeperformedonanunstablebasesuchasaCoreBoard,stabilitydiscoraBOSU™.

Exercise17.3CablePresswithPartLunge

Startingpositionandaction•Standinfrontofthecablepulleymachine,facingawayfromit.•Keepyourhips inneutralandsquare to themachine,withyour torsotwistedslightlytoyourright.

•Holdthepulleyhandleinyourrighthand,atshoulderheight,withyourelbowbentandatthesameheight.

•Yourlefthandcanbeoutstretchedinfrontofyoutoassistyourmovementandactasaguideormarker.

• Brace your abdominals and rotate through your torso, pressing the pulleyhandleforwards.

•Asyourbodyrotates,drawyourleftarmbackand‘punch’throughwithyourrighthand,transferringthearmposition.Asyoudothis,stepforwardsintoalungeposition.Thismovementcanbeperformedsteppingwitheitherleg.

•Graduallyreturntothestartpositionandrepeat.•Aim for 10–15 repetitions before changing arms and repeatingwith the leftarm.

Exercise17.4WoodChopwithSideLunge

Startingpositionandaction•Standsidewayson to thecablepulleymachine,holding thepulleywithbothhandsandmakingsureyouaretwistedtowardsthecablepulley.

•Yourabdominalsshouldbefullybracedandyourpelvisinneutralalignment.•Yourlegsshouldbebentslightlyforbalance.•Twistfromyourwaist,turningthetorsosothatthecablepulleyispulledfromoveryourrightshoulder,acrossthetorsoanddowntowardsyourleftshininasmoothaction.Asyourotate,stepawayfromthemachineandlungeoutwardsintoasidelungeposition.

•Try8–10repetitionsbeforeswappingtotheotherside.

Progressions/adaptations•Vary thedirectionof lunge, remembering toensure thatyoupress thecablesagainsttheangleofresistancecreatedfromthemachine.

• Only increase the resistance when you have comfortably mastered thetechniquethroughtherepetitionrange.

Exercise17.5StabilityBallWoodChop

Startingpositionandaction•Sitonastabilityball,sidewaysontoacablepulleymachine,holdingthecablepulleywithbothhands,andmakingsureyouaretwistedtowardsit.

•Yourabdominalsshouldbefullybracedandyourpelvisinneutralalignment.•Keepyourkneesbentandyourfeetfirmlyonthefloor.•Twistfromyourwaist,turningthetorsosothatthecablepulleyispulledfromover your right shoulder in an arc movement, across the torso and downtowardsyourleftshininasmoothaction.

• It is important not to ‘over-twist’ in this movement or to use excessiveresistance.

•Try10–15repetitionsbeforechangingsides.

Progressions/adaptations•Variations on this exercise include changing the start and finish point of themovementbyvaryingtheheightofwhereyouarepullingfrom,andtheangleanddirectionofpull.

•Thisexercisecanbeperformed fromakneelingpositionon theball,but theamountofresistanceusedwillneedtobereduced.

•Fortheveryadvancedathlete,thismovementcanbeperformedwhilestandingontheball.

Exercise17.6KneelingClockDrillwithMedicineBall

Startingpositionandaction•Begininanuprightkneelingposition.Makesureyouarenot‘sittingback’onyourheels.

•Holdamedicineballatarm’slength,butinitiallywiththeballrestingonthefloorbesideyou.

•Braceyourabdominalmusclesandthenlifttheballtoapositioninfrontofyouwithyourarmsoutstretched.Imagineaclockfaceandpositiontheballatanimaginary4o’clockposition.

•Holdthispositionbriefly(for1–5seconds)andthenreturntothestartpositionwiththemedicineballrestingonthefloor.

• Repeat, but lift the medicine ball to another position – for example animaginary10o’clockposition–withyourarmsoutstretchedandabdominalsbraced.

•Beginwithalightresistance,suchasa1–2kgmedicineball.•Aimtoachieveaclockface(1–12),holdingeachpositionfor1–5seconds.•Itisimportantwhenperformingthisexercisethatyoumaintaintheinitialstartpositionwithcorrectmusclebracinganddonotleanbacktomaintainbalance.

•Thisexercisegrowsmoredifficultthefurthertheballmovesawayfromyourtorso. The resistance is greater as the ball moves further away from yourcentreofgravity.

Progressions/adaptations

•Increasetheresistanceofthemedicineball,movingupto5kgandpotentially10kg.

•Toaddgreaterinstability,performtheexerciseonaReebokCoreBoard™or,fortheveryadvanced,aBOSU™orevenastabilityball.

•Ifyouhaveapartner,insteadofholdingtheballatvariouspositionsyoucouldtaketheballtothe‘clockface’positionandholdbrieflybeforethrowing theballfromthatpositiontoyourpartner,whowouldthencatchandpasstheballbacktoyou.AgainthisactioncouldbeperformedonaReebokCoreBoard™,BOSU™orstabilityball.

Exercise17.7BallCobra–InteractiveCatchonStabilityBall

Startingpositionandaction•Startbylyingfacedownoverastabilityball.•Positionyourlegsshoulderwidthapartwithyourtoesactingasananchoronthefloor.Thestabilityballshouldbepositionedunderyourwaist.

• Brace your abdominals and tense your gluteal muscles. Extend the torso toraiseupintoanextendedposition.

•Haveapartnerstandacoupleofmetrestoyourleftsidewithamedicineball.•Fullybraceyourabdominalsandpositionyourhandsinfrontofyourchestinacatchingposition.

•Haveyourpartnerthrowalightmedicineballforyoutocatchintheextendedpositionandthenthrowthemedicineballbackforyourpartnertocatch.

Coachingpoints• This is an advanced exercise and so should only be undertaken by fullycompetentathleteswithanadvancedlevelofcorestrength.

•Donottrytohyper-extendbyraisinguptoofar,asthiswillputextrastressonthespine.

•Makesurethatyoustartwithamedicineballthatisrelativelylight,perhaps1–3kg,beforeincreasingtheresistance.

•Atthepointofcatchingandthrowingtheforcesareincreased,soensureyourabdominalsarefullybracedthroughout.

Progressions/adaptations•Moving your feet closer together will dramatically increase the stabilisationrequired.

•Varythedistanceanddirectionthatyourpartnerisfromyou.Agreaterdistancewillintensifythepower(andthusstabilisation)needed.

Exercise17.8CableDeadLiftandRow

Startingpositionandaction•Beginbystandinginfrontofalowpulleycablemachine,facingthemachine.• Standingwith your feet hip distance apart, andwith toes pointing forwards,squatdownandgraspthelowpulleybarwithbothhands.

•Bracingyourabdominals,andkeepingthespineinneutralalignment,contractthroughyour legandglutealmuscles to return toastandingposition, lifting

thebarasyoustand.•As you reach a near standing position, continue to pull the bar upwards bycontracting through your upper back and biceps muscles to pull the bar toyourribcage.

•Asyoupullthebartoyourribcage,ensureyoukeepyourupperbackmusclesretractedthroughout.

•Holdthebarbrieflyatthefullycontractedposition(withthebarpulledtoyourribcage), before gradually lowering the bar and squatting back down to thestartposition.

•Remembertokeepcorrectalignmentthroughoutthemovementandkeepyourabdominalmusclesbracedthroughout.

• Repeat the exercise 8–12 times, ensuring the movement quality is correctthroughout.

Progressions/adaptations• To increase the stabilisation factor for this exercise, perform the entiremovementstandingononelegwithyoursupportinglegslightlybent.

• To increase the stabilisation effect further, try standing on a stability disc,ReebokCoreBoard™orevenaBOSU™.

•Ifusingasinglelegstance,aimfor4–8repetitionswitheachleg.

Exercise17.9CableLatPullDownwithSquat/Lunge

Startingpositionandaction• Stand in front of amulti-cable pulleymachine, facing themachinewith thepulleyssetathighlevel.

•Hold on to both pulley cables and pull down, drawing your elbows towardsyourribcage.Asyoupullthecablesdown,ensureyourabdominalsarebracedthroughout.

•Asyoupullbothcablesdown,sitdowninasquattingactionsothatyourkneesachieveanearrightangleandboththighsarealmostparalleltothefloor.

•Atthispointyourelbowsshouldbefullydrawnintowardsyourribcage.Keepyourrhomboidsretracted.

•Holdthiscontractionbriefly(1–4seconds)beforereturningslowlytothestartposition.

•Repeattheexercisefor8–12repetitions.

Progressions/adaptations•Avariationofthismovementistoperformalternatingreverselungesinsteadofsquats.

Exercise17.10Multi-directionLunges

Startingpositionandaction•Beginstandingwithyourfeetshoulderwidthapart.Holdabarbellwithbothhands,withthebarbellrestingonyourshoulders.

•Takealunge,steppingwithyourleftlegdiagonallyforwardsandtotheleftatapproximately45degrees.

•As your left leg touches the floor, bend both knees and lunge down.Loweryourtorsotowardstheflooruntilyourleftthighisalmostparalleltothefloor.

•Remembertomaintaincorrectposturalalignmentthroughouttheexerciseandbraceyourabdominalsthroughoutthemovement.

•Pausebriefly at the lowerpart of the lungeand then returnback to the startposition.

• Repeat, this time with the right leg lunging diagonally towards the right.Changethedirectionslightlythoughbylungingatapproximately60degrees.

• Repeat lunges, alternating legs and varying the direction of the lunge fromdirectlyforwardstolungingat90degreestoeitherside.

• Repeat alternate lunges to either side.Make sure you do not lean forwardswhenlungingwiththebarbellonyourshoulders.

Progressions/adaptations•Onceyouhaveconfidentlymasteredalternatelungesdiagonallyforwards,tryincorporating lunges thatgobeyond90degreesandare thus reverse lunges,steppingdiagonallybackwardsatanglesofupto180degrees.

•Toincreasethestabilisationandintensitywheninthelungeposition,performanoverheadpresswiththebarbellwhilemaintainingcorrectformthroughoutthetorso.

•Asafurtherprogression,addakneelifton thereturnphase– that is,asyoureturn to the start position, lift the leg that has initially lunged diagonallyforwards.Assuch,itisraisedtoakneeliftposition,holdingyourthighalmostparalleltotheflooronthereturnphase.

•Insteadofusingabarbell,youcoulduseasingledumbbellheldinonehandathipheight.

•Asyoulowerintothelungeposition,curlthedumbbelltowardsyourshoulderandthen,inthelowestpartofthelunge,maintainthepositionandpressthedumbbelloverhead.

• Pause briefly at the top position and then lower the dumbbell back to yourshoulder.Asyoupushbacktotheuprightposition,lowerthedumbbellbacktoyourhips.

•Repeat 6–10 times before changing the dumbbell to your opposite hand andleadingwithyouroppositeleg.

Exercise17.11LungetoSidewithMedicineBallOverheadPress

Startingpositionandaction•Beginwithamedicineballpositionedapproximately1.5–2mtoyourleft.•Takeasidewayslungetoyourleftsothatyoucanreachthemedicineball.•Braceyourabdominalsandbendyourleftlegatthekneesothatyoucanreachthe ball. Push off your left leg by contracting your quads, hamstrings andglutealmusclestoreturntothestartposition.

•Remembertokeepyourabdominalsbracedwhileholdingontothemedicineball,maintainingcorrectpostureandalignmentthroughout.

•Whenyouhavereturnedtothestartposition,keepyourabdominalsbracedandpressthemedicineballwithbothhandswhilestillholdingitaboveyourhead.Remembertomaintaincorrectformasyoupressthemedicineballoverhead.

•Lowerthemedicineball tochestheightandtakealateral lungebacktoyourleft. Maintain tension through your abdominals and torso and place the

medicineballbackwhereitwas.•Releasetheballandreturntothestartposition.•Repeattheentireexercisetotheleft6–10times.Positionthemedicineballtoyourright.

•Repeat theexercise toyourrightside,pickingupandreplacingthemedicineball6–10times.

•Ensure thatyoudon’tbegin to losecorecontrolandbeginbending forwardsand/ortwistingunnecessarilyasyoubegintofatigue.

Progressions/adaptations•Thisisacomplexmovementandthereareanumberofwaystoaddintensityorprogression.

•Asyoupress theballoverhead,youcouldraise the legyouhave just lungedwith so your thigh becomes parallel to the floor, thus increasing thebalancing/stabilisationrequirement.

•Youcouldpositionthemedicineballindifferentplaces.Thiswillforceyoutoreachfurtherfortheball.

•Byaddingspeedtothemovement,youincreasetheintensitybutalsoincreasetheriskofinjuryifyourabdominalsarenotfullybraced.

Exercise17.12WalkingLungewithTwist

Startingpositionandaction•Standupright,withyourarmsrelaxedandbyyoursides.• Take a large step forwards with your right leg ready to perform a forwardlunge.

•Asyourrightfoottouchesthefloor,bendbothyourfrontandrearlegsatthekneesothatyouloweryourbodytowardsthegrounduntilthefrontthighisalmostparalleltothefloor.Remembernottoallowyourkneetogoinfrontofthetoes.

•Yourrearkneeshouldlowertowards,butnottouch,thefloor.•Asyoubeginlowering,claspyourhandstogetherinfrontofyouandstarttotwistat thewaist toyourrightside.Keepyourarmstogetherandparallel tothefloor.

•Continuetorotateyourtorsosothatyourarmsandtorsoarefullyrotatedandpointingtotherightatapproximately90degreestoyourrightthigh.

•Remembertomaintaincorrectposturebybracingyourabdominalsthroughoutthemovement.Donotholdyourbreathatanypoint.

•Beginrotatingbacktothecentreasyoustarttoliftyourleftlegfromthefloor.Contract the glutes, hamstrings and quad muscles of your right leg andbuttockstoliftyourselfbacktoastandingposition.

•Inacontinuousaction,takealargestepforwardswithyourleftleg.•Asyour left foot touches the floor, bendbothknees andbegin rotatingyourtorsototheleftwitharmsoutstretchedandhandstogether,armsparalleltothefloor.

•Loweruntilyourleftthighisalmostparalleltothefloorandyourtorsoisfullyrotatedwithyourarmsoutstretchedandpointingtotheleft.

• Continue to lunge forwards with alternate legs while alternately rotating toeachsidewithyourarmsoutstretchedandparalleltothefloor.

• Always remember to keep your torso upright and as relaxed as possiblethroughoutthemovementandremembertomaintainbalance.

•Initiallyaimtoachieve8–12walkinglungeswithatwistbeforeincreasingto15,then20.

Progressions/adaptations• It is important to maintain correct form throughout the movements whilekeepingyourcoremusclesbraced.

• This exercise can be made harder by increasing the speed with which youperformeachlungemovementandtransition.Rememberthatincreasedspeedwill put greater demands on your balance skills and posture throughout themovementphases.

• In addition, a medicine ball or light dumbbell can be held to increase thedifficultyofthisexercise.

•Itisimportanttoplacetheemphasisoncontrolandalignmentratherthanspeedofexecutionorevenresistanceofmedicineball/dumbbell.

•When proficient, beginwith amedicine ball not exceeding 5 kg.Resistanceexceeding10kgdetractsfromtheobjectiveofthisexerciseexceptinthecaseofsport-specifictraining.

Exercise17.13WalkingLungewithInteractiveCatch

Startingpositionandaction•Amodificationofthepreviousexerciseinvolvesawalkinglungetechniqueasbeforebutstartingoffwithoutthemedicineball.

•Beginwithawalkinglungetechnique,butdon’ttwistyourtorsotoeitherside.•Your arms should remain in a ‘ready’ position in preparation for catching amedicineball.

• Your partner is positioned approximately 2 metres away to your left side,holdingamedicineball.

• Begin lunging forwards, remembering to keep correct form and maintaintensionthroughyourcoremuscles.Keepyourabdominalsbraced.

•Asyouenterintoalungepositionwithyourleft leg,yourpartnerthrowsthemedicineballforyoutocatchinthelowerposition.

•Havingcaughttheball,immediatelyrotatetoyourright.Holdtheballatarm’slength,stillinthelungeposition.

•Rotate to your left and throw themedicine ball back to your partner as youcomeupfromthelowerpositionofthelungetoastandingstance.

•Repeatthiswalkinglungetechniquefor10–15lunges,butthrowandcatchtheballonlyasyourleftleglungesdown.

•Repeatwithyourpartner throwingonyour right side asyou lunge forwardswithyourrightleg.

Coachingpoints• This is a very advanced drill and should not be attempted until you arecompetentwithboththewalkinglungetechniqueandwithappropriatemusclebracing.

A kettlebell looks much like a cannonball but it has a handle. It has been afavouredpieceofequipmentfortheRussianarmyandspecialforces.Kettlebellsdatebacktothe1900sandmanyofthestrongmenfromthisperiodwouldhaveusedthemasamajorpartoftheirtraining.Similar objects have been reportedly used by the Shaolin monks to assist

power development in martial arts. Long a favourite for Russian athletes,kettlebell training is becoming more and more fashionable within WesterntrainingandhasevenbeenusedbytheUSMarinesandsomeUSpoliceforces.TraditionalRussiankettlebellsorgiryacomeinspecificweightscalledpoods

andareavailablein1,1.5and2poods.Atypicalpoodweighsapproximately36lbornearly16kgand isgenerallysuitable for theaverageman.However, thedemand from the West has been so strong that various weights are nowavailable.The use of kettlebells requires explosive force and power to swing, lift and

press the balls repeatedly. In order to apply this explosive force, you needexcellent core stabilisation to brace the torso effectively without the risk ofinjury.Kettlebell training is dynamic in nature and so the user has to deal with

varying resistances, inertia and momentum throughout the movement. Theseexercisescanbeeffective in strengthening theconnective tissues (tendons andligaments)aroundajoint,providedcontrolandstabilisationarenotlost.Kettlebell exercises tend to involve higher repetitions (more than 20) and

incorporate total body movements, thus involving many different muscles allstruggling to overcome the increased forces caused by the swinging of thekettlebell.For this reason,and thepowerandeffort required, it isanexcellent

training method for increased core and total body strength. Because of theenergyexpendedduringaworkout,it isalsoanexcellentwaytoburncalories.Butinallhonestythereisnomagichere:anyhighintensitytotalbodyworkoutusingresistancewillhaveasimilareffectinburningcalories.Whilstkettlebellscanbeusedinaverysimilarwaytodumbbells,asinclassic

exercisessuchasBicepsCurlsorTricepsExtensions,theyreallycomeintotheirownwithdynamicmovementssuchasSwings,CleansandSnatches.Theseformthebasisofakettlebellworkoutandwithineachofthesemovementsthereareanumber of modifications/alternatives to intensify the movement itself. Suchmodificationsmightbechangingfromasinglehandgriptoadoublehandgrip,usingtwokettlebellstogetheroralternatingthearmmovements.

THEEXERCISESKETTLEBELLSWINGSThe kettlebell swing exercise really highlights the dynamic and potentiallyballisticnatureofmovementsthatcanbeexploredwithkettlebelltraining.Itisan excellentwhole body exercise, as to allow for a correct and safe swingingaction,thecoremuscles,shoulderandlumbo-pelvichipcomplexofmusclesallworkinunison.It isalsoanexcellentposteriorchainexercise, in that itworksthemusclesofthelowerback,glutes,hamstringsandcalves.Lastly,thenatureof repeated dynamic swinging with a relatively heavy resistance puts hugedemands on the cardiovascular system, training both muscular endurance andpower.

Exercise18.1Double-armKettlebellSwing

Startingpositionandaction•Begin standingover thekettlebell andkeeping correct spinal alignmentwithabdominalsbraced,bendyourkneestopickupthekettlebellwithbothhandsonthehandle.

•Lift the kettlebell towaist height using a ‘dead lift’ technique, keepingyourarmsstraight,shouldersretractedbutrelaxedanddown,withyourglutestight.

•Usingyourhips,pushthekettlebellawayfromthebody,propellingitforward,allowingthearmstorise.

•Asyou lower thekettlebell, bend at your knees andhips and lean forwards,

pushing your backside backwards but keeping your core muscles bracedthroughout to ensure correct spinal alignment as thekettlebell swingsdownandbetweenyourlegs.

•Thendriveyourhipsforwardscontractingyourglutestopropelthekettlebellupwardstoapproximatelychestheight,ensuringyourabdominalsarebracedthroughoutwithshouldersrelaxedasyoureturntoastandingposition.

•Repeat‘swinging’action15–20timesbeforeslowingthemovementsothatthekettlebellisundercontrolandyoucanslowlylowerittothefloorbybendingyour knees. You should then be able to advance to the followingmodifications.

Coachingpoints•Remembernottoholdyourbreathduringtheseswings:trytobreatheinasyoulowerthekettlebellthroughyourlegsandbreatheoutasyouapplytheforcethroughyourhipsandglutestopropelitupwards.

Exercise18.2Single-armKettlebellSwing

Startingpositionandaction•AllprinciplesremainthesameasfortheDouble-armSwing,butthistimeholdthe kettlebell in your right hand and perform 8–15 swings before changinghandsandrepeatingforanother8–15swings.

Coachingpoints•Therearetwodifferencesintechniqueforthisexercise.Firstly,yourotatethekettlebell 90 degrees, pronating your forearm so that your thumb pointsdownwardsandinwardsasyouswingthekettlebellbetweenyourlegs.

•Secondly,youwillhavea‘free’armduringtheswingingactions.Youcanholdyourarmatvariouspositionstosuit,suchasanaturalpositioninfrontofyoutoassistbalance,placedbehindyouinthesmallofyourlowerbackorevenaboveyourhead,asallwillhavedifferentstabilisationrequirementsforyourcoremuscles.

Exercise18.3AlternatingSingle-armKettlebellSwing

Startingpositionandaction•AllprinciplesfortheSingle-armSwingapplybutthistimeatthe‘top’pointofthemovement,whereyouhave‘swung’thekettlebelltoapproximatelychestheight,veryquicklychangehands fromright to leftbeforeapplying the90-degreeinwardrotationsothatyourlefthandpassesthekettlebellthumb-downbetweenyourlegs.

•Asitpassesbetweenyourlegswithyourhipsflexedandkneesbent,forcefullyextend the hips and legs to drive the kettlebell back up to the top position,movingitbackintoyourrighthand.Repeating15–20times.

KETTLEBELLCLEANANDRACKTheKettlebellCleanandRackisagreat totalbodyexerciseonitsown,butatthesametimeitisthetechniquethatshouldbeutilisedtobringthekettlebelltotheshouldersforallpressingmovementsorexercisesinwhichyouareholdingthekettlebelloverhead.

Exercise18.4Single-armKettlebellCleanandRack

Startingpositionandaction•Standover thekettlebell,which ison the floorbetweenyour legs,withyourfeetshoulderwidthapart.

• Brace your abdominals and reach down with one hand to take hold of thekettlebell.

•Using your legs and hips, swing the kettlebell between your legs,with yourthumb inwards before extending through your hips and legs to powerfullydrivethekettlebellupwards,liftingitinanarcmovement.

•Asthekettlebellreachesshoulderheight,‘sink’slightlybybendingyourlegsasyoudropyour elbowand ‘flip’yourwristunderneath thekettlebell,as itrotates over to ‘land’ mid-way between your elbow and shoulder on your

upperarmwithyourelbowtuckedin.Thisendpositioniscalledthe‘Rack’positionandisthestartpositionforallpressingmovementoverhead.

•Pausebrieflyinthe‘Rack’positionbeforerotatingthekettlebellandloweringdowninaswingingaction,againleadingthroughyourlegsthumbfirst.

• Repeat the complete action 10–15 times before lowering the kettlebell andchanginghandstorepeatasbeforewithyouroppositehand.

Coachingpoints• Ensure you keep your core muscles activated and maintain correct spinalalignmentthroughout,especiallyduringtheswingingmovements.

• It is important that your grip on the kettlebell is not primarily supportedthroughyourfingers,butbyholdingyourpalmnexttoyourthumbasthiswilltake greaterweight and force and allow for the pressingmovementswhichfollow.

Exercise18.5DoubleKettlebellCleanandRack

Startingpositionandaction•Begin as before, standingover twokettlebellswithyour feet shoulderwidthapart.Benddownandbraceyourabdominalsbeforegraspingthehandlesofthekettlebells.

•Thenliftasbefore,usingyourlegsandhips,andswingthekettlebellbetweenyour legswithboth thumbspointing inwardsbeforeextending throughyourhipsand legs topowerfullydrive thekettlebellsupwards, lifting them in anarcmovement.

•Then‘sink’slightlybybendingyour legsasyoudropyourelbowsand‘flip’yourwristsunderneaththekettlebells,whichwillrotateoverto‘land’midwaybetween your elbow and shoulder on your upper arms. Keep your elbowstuckedin.

•Pausebrieflyinthe‘Rack’positionbeforerotatingthekettlebellsandloweringdowntogether inaswingingaction,again leadingthroughyour legs thumbsfirst.

•Repeatthecompleteaction10–20timesbeforeloweringthekettlebellsbacktothefloor.

Progressions/adaptations•Modifythisexercisebyusinganalternatearmactionintwodifferentways.•Firstly,theleftarmremainsdownastherightarmperformsthecompleteCleanandRackmovement.

•Whentherightkettlebellhasloweredtothestartposition,theleftarmbeginsthemovement toclean thekettlebell,held in the lefthand,up to the ‘Rack’positionbeforebeinglowered.

•Astheleftarmcompletesthemovementandlowersthekettlebelltothestartposition,therightarmbeginsthecompleteCleanandRackmovementagainwiththekettlebellheldintherighthand.

•Repeatalternatingarmmovements10–20times.• Another more intense variation of the alternating action described in thisexerciseistokeepthekettlebellsmovingcontinuouslywithbotharms.

•PerformtheCleanandRackmovementwithyourrightarm,butatthetopofthe movement when the kettlebell has rested on the upper arm (‘Rack’position),initiatethemovementliftingwiththeleftarmtothe‘Rack’positionasyousimultaneouslylowerthekettlebellinyourrighthand.

•Thisisaverydynamicandadvancedmovementandshouldonlybeattemptedbyexperiencedkettlebellusers.

KETTLEBELLCLEANANDPRESSThe Clean and Press is one of the best total body exercises when usingkettlebellsandrequiresfullmuscleintegrationtoexecutecorrectly.ThiscanbeperformedwithasinglekettlebellasintheSingle-armCleanandPressorwithtwokettlebellsasintheDouble-armCleanandPress.

Exercise18.6Single-armCleanandPress

Startingpositionandaction•Standover thekettlebell,which ison the floorbetweenyour legs,withyourfeetshoulderwidthapart.

• Brace your abdominals and reach down with one hand to take hold of thekettlebell.

•Thenliftasbefore,usingyourlegsandhips,andswingthekettlebellbetweenyour legswithboth thumbspointing inwardsbeforeextending throughyourhipsand legs topowerfullydrive thekettlebellsupwards, lifting them in anarcmovement.

•Then‘sink’slightlybybendingyour legsasyoudropyourelbowsand‘flip’yourwristsunderneaththekettlebells,whichwillrotateoverto‘land’midwaybetween your elbow and shoulder on your upper arms. Keep your elbowstuckedin.

•Fromthe‘Rack’position,keepingyourabdominalsbraced,pushthekettlebelloverhead by extending your arm, keeping the forearm vertical with yourelbowfacingforward.

• Pause briefly at the top position with the kettlebell held overhead and thencarefully lower thekettlebellbackto the‘Rack’position,beforerotating thekettlebell and lowering it down in a swinging action, again leading throughyourlegsthumbfirst.

•Repeat completemovement ofClean,Rack, Press, Lower and Swing 10–15times before lowering the kettlebell and changing hands to repeat as beforewithyouroppositehand.

Coachingpoints• Ensure you keep your core muscles activated and maintain correct spinalalignmentthroughout,especiallyduringtheswingingmovements.

• It is important that your grip on the kettlebell is not primarily supportedthroughyourfingersbutbykeepingyourpalmnexttoyourthumbasthiswilltake greaterweight and force and allow for the pressingmovementswhichfollow.

•Remembertokeepbreathingduringthismovementanddon’tholdyourbreath.• It isoftenagood idea tobreathe induring thedownward loweringelementsandexhaleduring theupwardcleanmovementoverheadpress,butuntil theweightofthekettlebellandnumberofrepetitionsdictatewhenandhowyoushouldbreathe,justmaintainregularbreathingthroughout.

THESNATCHTheSnatchisafantastictotalbodyexercisethathelpsdevelopstrength,powerandendurance.Duetoitsmovementrangeanddynamicnatureitinvolvesmanydifferentmusclegroupsworking together including thecoremuscles, shouldercomplex, lumbo-pelvichip complex andalso theposterior chainmuscles.TheSnatchisanadvancedkettlebellexerciseandassuchshouldonlybeattemptedwhenyouareconfidentwiththeSwingandCleanandRackexercises.

Exercise18.7TheSnatch

Startingpositionandaction•Standoverthekettlebellwithfeetshoulderwidthapart.• Bend down and brace your abdominals before grasping the kettlebell, thendriveupthroughyourlegsandhipstopushthekettlebelloutwards.

•As it swingsbackbetweenyour legswith thumbspointing inwards,keepingneutralspine,bendyourlegsandatthehipsleanforwardsbeforedynamicallyextendingyourlegsandhipstoswingthekettlebellupwardsinaforcefularc.

• As the kettlebell reaches shoulder height, ‘punch’ through the kettlebell orrotatethearmslightlysothatthekettlebellsettlesonyourforearm.

•Continue the swingmovement so thatyou finishwithyour right arm lockedandwiththekettlebellheldoverhead.

•Maintainingcorrect formandwithyourabdominalsbraced,begin thedown-swing, rotating the kettlebell back around the wrist, keeping your thumbupwards and the kettlebell close to your body so as not to overload the

shoulders.•Ensureyouhavecontrolofthekettlebellinthedownwardswingmovementbutkeeptheswingactiveasyouwillneedtousethemomentumwhenittravelsthroughyourlegstoassistthenextrepetition.

•Repeat10–15timesbeforechanginghandsandrepeatingwithyour lefthandholdingthekettlebell.

OVERHEADLUNGEThis exercise builds lower body strength in the quads, glutes and core, whileimprovingbalanceandproprioception.

Exercise18.8OverheadLunge

Startingpositionandaction•Afterpickingthekettlebellupusingadeadlifttechniquewiththekettlebellinyourrighthand,extendthroughyourlegsandhipstocomeuptoastandingposition.

•Braceyourabdominalsandperform theCleanandRackmovementand thenpressthekettlebellupaboveyourheadwithyourarmlockedoutattheelbow.

• With your right arm extended over your head holding the kettlebell, lunge

backwards with your right leg, bending at the knee and lower towards theground.

•Keep yourweight over your front leg andmaintain correct spinal alignmentthroughout.

• Push through your left glutes and leg to return yourself back to a standingposition.

•Repeat8–15timesandlowertheweightandtransferthekettlebelltoyourlefthandbeforerepeatingthesequence,cleaningandpressingoverheadthistimewithyourleftarm,keepingelbowslocked.

•Repeatthereverselungemovement,thistimesteppingbackwithyourleftlegandloweringtowardstheground.

•Pushthroughyourrightleg,contractingtheglutesandquadstocomebacktoastandingposition.

•Repeat8–15timesbeforeloweringtofloor.

Exercise18.9OverheadSquat

Startingpositionandaction•Beginwiththekettlebellsonthefloorinfrontofyou.TakeholdofthehandlesandliftthemaboveyourheadbyperformingaCleanandPressaction.

• With the kettlebells above your head and both elbows locked, brace yourabdominalsandsquatdown,sittingbackbutrememberingtokeepyourbackinneutralalignment.

•Keepingyour coremuscles activated, push throughyourheels to return to astandingpositionwitharmsstillextendedandbothkettlebellsoveryourhead.

•Repeat12–15timesandafterthefinalrepetitionlowerthekettlebellsbacktothe‘Rack’position,beforeloweringagaintothefloor.Tomodify,repeatthisexercise using a single kettlebell in one hand and performing a number ofsquatsbeforeloweringtheweighttothefloorandrepeatingthesamenumberofrepetitions,thistimewiththekettlebellintheotherhand.

Exercise18.10FigureEights

Startingpositionandaction•Beginwithfeetslightlywiderthanshoulderwidthapart.Squatdown,keepingneutralspinalalignment,withthekettlebellonthefloorinfrontofyou.Braceyourabdominalsandliftthekettlebellfromthefloor.

•Then,keepingyourabdominalsbraced,‘feed’thekettlebellthroughyourlegspassing it fromyour right hand to your left handwhich takes the kettlebellfromtherear.Thenmovethekettlebellaroundtheoutsideofyourleftlegtothe front to ‘feed’betweenyour legsback toyour righthand.Then take thekettlebellfromtherear,aroundtheoutsideofyourrightlegandbackagaintothefront,completingthe‘figureeight’pattern.

• Continue thismovement for 6–10 complete ‘figure eights’ feeding from thefront,beforereversingthedirectionandfeedingfromtherearforanother6–10complete‘figureeight’.

•Ensure thatcorrectspinalalignment ismaintainedandyourcoremusclesarebraced throughout.Remember not to hold your breath but to breathe freelythroughouttheexercise.

Exercise18.11Windmills

Startingpositionandaction• This is an excellent exercise to strengthen core muscles, lumbo-pelvic hipcomplexandshoulders.

• With feet shoulder width apart, holding the kettlebell in your right hand,performaCleanandRackandthenpressthekettlebellaboveyourhead.Turnyourfeetslightlytotheleftandkeepyourabdominalspulledin.

•Keepyourarmlockedattheelbowandthensitbackpushingyourhipstothesideasyoubendforward.Keepingyourlefthandonyourleg,runyourhanddownyour legbendingslightlyat thekneeswhilemaintaining thekettlebelloveryourshoulderswithelbowstilllocked.

• Reach down until you can touch the floor with your left hand, all the timemaintainingcontroloftheextendedrightarmthatisholdingthekettlebell.

•Then,maintaininga strongcorewithabdominalspulled in,driveup throughyourheeltoreturntoastandingpositionwithyourrightarmextended.

•Repeatforyourdesirednumberofrepetitionsandthenlowerthekettlebelltothe‘Rack’positionbeforereturningtothefloor.

• Repeat entire process again using your left hand for desired number ofrepetitions.This timeyourfeetwill turnslightly to therightasyouperformthe‘windmill’movement.

•Complete12–15timesandreturnkettlebelltofloor.

THETURKISHGET-UPThisisagreattotalbodyexercisethatrequiresstabilisationofthecoremusclesandshouldercomplex.Itisaverydemandingexercisethathelpsstrengthenyourhips,glutesandlegs,butalsochallengesyourbalanceandproprioceptionskills.

Exercise18.12TheTurkishGet-up

Startingpositionandaction•Begin lyingonyourbackholdingakettlebell inyour righthandaboveyourchestwithyourelbowlocked.

•Bendyourrightkneetobringyourrightfoottowardsyourglutes–sothatyourknee is bent at 90 degrees – and place your left arm out to the side,perpendiculartoyourtorso.

• Brace your abdominals and push the kettlebell into the air by pushing yourright heel into the floor and lifting the chest forwards, leaning on your leftforearm,whichactsassupport.

•Continue thisdrivingmovement,keepingyourcoremusclesengaged soyouliftuptosupportyourselfonyourlefthand.

• Then lift your hips off the floor, pushing through your right heel, and drawyouroutstretchedleftlegunderneathandbehindyousothatyoucomeuptoakneelingpositiononyourleftknee,maintainingthekettlebellinanoverheadpositionwithyourelbowlocked.

•Whenyouarebalanced,breatheinandmaintainyourcoretensionasyoutakeyourlefthandoffthefloor,maintainingakneelinglungeposition.

• Drive up pushing through your glutes and quads, while still holding thekettlebellaboveyourhead.Asyoustandupyour‘free’leftarmshouldbeouttothesidetoassistyourbalance.

•To returnback to the floor, repeat entireprocess in reverseensuringyouarebracingtheabdominalsthroughout.

•Thisisaverychallengingexercisesoaimfor5–10repetitionsbeforeswappingkettlebelltootherhandandrepeatingfromthefloorposition.

ViPRTraining(anacronymforVitality,PerformanceandReconditioning)isoneof thenewest trends in the industry. IthasbeencreatedbyMicholDalcourt,aCanadian Strength and Conditioning Coach, who wanted to create a way ofevolvingfitnesstrainingbyfusingstrengthtrainingwithfunctionalmovement,atermDalcourtquotesas‘purposefulmovement’.HavingworkedwithCanadianice hockey teams, Dalcourt struggled to understand why the players withbackgroundsofworkingonfarmswerealwaysthestrongestandmostpowerful.Heconcludedthateventhoughotherplayersmight‘lift’moreinthegymduringtraining, this ‘strength’ did not transfer to the ice during a game. Hisunderstanding for thiswas that the ‘farmkids’ had better transferable strengthand that their strength was due to integrated function as a consequence of‘naturalmovements’–lifting,dragging,crouching,shovelling,pushing,pulling,lunging,etc.Byintegratingfunctionthroughmovementthemusclesrespondtothe demands of the ViPR by working in unison to overcome the momentumforcesof acceleration and deceleration.Consequently the demands to the coremusculature are potentially huge, subject to the weight of the ViPR and thespeedofmovement.The ViPR is unlike any previous resistance training tool for a number of

reasons,butprimarilybecausethemovementsyoucanintroducearecompletelythree-dimensional andmulti-planar. Consider conventional training where youlift/press/pulla resistance ina linearmovement, suchas inaBenchPressoraLat PullDown, or follow a predictedmovement arc, for examplewhen usingcables during a ‘wood chop’ movement. With ViPR Training there is nopredeterminedmovementarcnornecessarilyadefinitivestartorfinishpointtothe exercise. Each exercise can be developed or progressed by adding more

variables to the movement, such as a further twist, bend, force, or directionchange.TheViPRisessentiallyacylindricaltubeofrubber,ofvaryingweightfrom4

kgto20kg.Ithashandlesfordifferentgrippositionsandcanbelifted,dragged,tilted, thrown,steppedon, rolled,carriedandeven flipped.Themainprinciplebehind themovements are thatwithin eachexercise thebodyworks as aunit,rather than as in conventional resistance training whereby different muscleswork in isolation. InViPR allmuscles have towork together,which is calledWholeBodyIntegration.

SIXKEYSTEPSViPR Training utilises the principles of integration, timing, three-dimensionalmovement and gravity with regards to the exercise and nature of movementsused. In addition there are six key steps to consider when programming thenature of an exercise. These steps highlight what specific aspect you areapplyingwithintheexerciseitself.

1.SERIESTheseriesisthenatureofmovementoftheexerciseandmoreimportantlywhatyou, the exerciser, are performing as a movement – are you performing adraggingmovement,a liftingmovement,areyourotating, throwing,orpullingtheViPR?Essentially,thisdescribeswhatyouaredoingtotheViPR.

2.EXERCISEThissteprelatestotheexerciserandthegrossmovementpatternofthepersoninaparticularexercise.Thismightbealocomotivepattern,suchasalateralstep,walk, run or shuffle action. It might involve a level change such as a stepup/down, lunge or squatting action. Also included is the stationary forceproduction within the exercise. With the feet fixed, how is the ViPR beingmoved– is itbeing liftedagainstgravity,orbeingpushedorpulledacross thefloor?Theopportunitywiththeexercisestepisthatacombinationofaspectscanbeappliedtogether.PerhapsthemovementincorporatesalocomotivemovementpatternsuchasalateralshufflewherebyattheendoftheshuffleyoudropintoalateralsquatortwistintoalungewhilstapplyingrotationortiltingoftheViPR.

3.HOLD/GRIPThereare33differentwaystogriptheViPRand,subjecttothespecificexercise,

differentgripsmightcreateadifferentforcethroughthebody.

4.FOOTPRINTThefootprintrelatestowherethefeetarepositionedatthebeginningandwherethey finish at the endof themovement.Youmight choose a neutral stance oralternatelyhaveastaggeredstance,witheithertherightorleftfootforward.Youmightbegininastaggeredstancebutaftervariousmovementssuchasstepping,walking, hopping, jumping, turning, etc. you might finish in a very differentfootprint position, even possibly standing on one leg, depending upon theexerciseinquestion.

5.HANDPRINTUnlike the hold/grip aspect, the handprint relates to where the hands arepositioned at the beginning of the movement and where they move to. Theymightreachforwards,reachoverhead,tilttooneside,oracombinationofallofthese,finishinginaparticularposition.

6.THRESHOLDThis is the level that you achieve during themovement such as the repetitionrange,setrangeandmotionrange,togetherwithspeedofmovement,asthiswillaffect the force created and the complexity of movement. The threshold isobviously subject to the ability of the individual in question andwhether theycanmaintaincorrectformthroughout,beforecompromisingformduetofatigueorpoormotorskills.Fundamentally, when performing any movement, always opt for a lighter

weight initially to learn the correct form, keeping movements slow andcontrolled and within a smaller range before becoming more dynamic andcovering a larger movement range. Dalcourt suggests that by applying thevariable stepsdescribed abovemore than9000 exercises arepossiblewith theViPR. In all honesty, as I believe the ViPR is in its infancy, the possiblepermutationsofexercisesarelimitless,assubtlevariationsandprogressionswillcontinuetodevelopasaresultofimaginativemindsandutilisationofmultiplefitness products – unstable bases, partner interaction, alternate resistance aids,etc.BelowarejustsomeexamplesofhowtheViPRcanbeutilisedbutitwouldbe impractical to list all the potential progressions for each exercise, as therewouldjustbetoomany.

THEEXERCISES

Exercise19.1Squat:‘ThreadtheNeedle’

Startingpositionandaction•BeginholdingtheViPRatarm’slength,restingitonyourthighs.• Brace your abdominals and lift the ViPR to chest height and squat down,maintaining correct neutral spinal alignment as you rotate the ViPR 90degreesclockwise,‘feeding’itbetweenyourlegsleadingwithyourrighthandfirst.

•Deceleratethemovementand,maintainingcorrectabdominaltension,reversethe action extending through your hips to drive the ViPR back up to chestheight rotating it 180 degrees anti-clockwise at chest height with armsoutstretchedinfrontofyou.

• Repeat movement by squatting down again, maintaining correct spinalalignmentasyou thread theViPRbetweenyour legs, this time leadingwiththelefthand.

•Repeatmovement10–20times.

Progressions/adaptations•Tosimplifymovement,aimfor6–10repetitionsleading/feedingfromonesideonly without rotating the ViPR, before switching sides and leading/feedingfrom the other. The squat technique and abdominal bracing appliesthroughout.

•Toprogresstheexercise,aftereachfeedlifttheViPRaboveyourheadbeforerotating180degreesandthensquattingdowntorepeatmovement.

•AnalternateprogressionistochangeyourfootprintbyaddingaquarterturnorhalfturnwhentheViPRisaboveyourhead.

•Another progression is to jump into a quarter turn or half turn position thusrotating90or180degreesbeforerepeatingmovementsequence.

OUTSIDESWINGSThis is a variation on the previous exercise but instead of feeding the ViPRbetweenyourlegsyouswingitalternatelytotheoutsideofyourtorso.

Exercise19.2OutsideSwings

Startingpositionandaction•BeginholdingtheViPRatarm’slength,restingitonyourthighs.•ThenbraceyourabdominalsandlifttheViPRtochestheightbeforerotatingit,leadingwithyourrighthanddowntoyourrightsidepastyourrighthip.

•MakesureyouabsorbthetorqueforcecausedbythemovementoftheViPRbyrotatingslightlytoyourright,whilebendingyourknees.

•Deceleratethemovementwhilemaintainingcorrectabdominaltension,reversethe action to swing theViPR back to chest height or higher in an arc, andcontinueleadingwithyourlefthandtoswingtheViPRpastyourlefthip.

•RepeatthesearcmovementswiththeViPR,alternatingsides10–20timesinacontinuous movement, before lowering the ViPR to waist height and thenplacingonthefloor.

Exercise19.3LateralTilt/FlipwithLateralStep

Startingpositionandaction•BeginwiththeViPRstandingonitsendverticallyinfrontofyou.Thenwithfeet shoulderwidth apart and knees slightly bent hold on to theViPRwithyourrighthand.

•TilttheViPRtotherightmaintainingcontactastheViPRlowerstothefloor.• To ensure correct body positioning youwill need to step/shuffle laterally toyour right tomaintaincontact. Justbefore theViPR touches the floor,braceyourabdominalsandlifttheViPRbyitsendbacktotheverticalpositionandbeyond.

•AstheViPRreturnstothestartpositiontransferyourhandstoholdtheViPRwithyourlefthandtolowerittotheleft.Thistimetoremainincorrectbodyalignmentyouwillneedtoshuffletoyourleft.

•Again, before theViPR touches the floor, lift theViPR back to the startingpositionandrepeatalternatingrightandleft15–20times.

Progressions/adaptations•Tomodifythisexercise,usetheoppositehandtocontroltheViPRasitlowersto the floor.Thus the left hand reaches across the body tomaintain contactwhentheViPRisloweredtotheright.Alternatively,usebothhandstolowerandlifttheViPR.

•Oneprogression is todrop theViPRcompletely to the floorbefore lifting itfromahorizontalrestingpositionbacktovertical.

•Anotheroptionifthereissufficientspaceisto‘flip’theViPRcontinuallytotheright for 8–10 flips/tilts before flipping/tilting it back again to the left foranother8–10flips/tilts.

Exercise19.4CylindricalLift

Startingpositionandaction•PositionyourselfbehindtheViPRstandinguprightonitsend.• Brace your abdominals and maintain correct spinal alignment as you squatdownandgrasp theViPRwithbothhands firmly andwith elbowsbent butfixed.

•Then,stillholdingtheViPR,forcefullyreturntoastandingpositiontoprovidetheforcetolifttheViPRupwards,essentiallydrivingittowardstheceiling.

• The force you exert with your legs should cause the ViPR to be ‘thrown’upwardsallowingyoutogripfurtherdownthebaseofthetube.

•Slowlyrepeatthemovement,squattingdownagainandmaintainingyourgripontheViPRasyoulower.

•UponreachingthesquatpositiondriveupwardsusingyourlegstopowertheViPR towards theceilingagain, so thatupon releaseyoucangrip theViPRlowerdownthetubeasyouworkyourwaytotheViPR’sbase.

•Atalltimesmaintainneutralspineandkeepyourabdominalsbraced,ensuringthattheViPRremainsverticalthroughoutallthelifts.

Exercise19.5UppercutLunge

Startingpositionandaction• Hold the ViPR horizontally in front of your chest, abdominals braced, withyourarmsbent.

•BegintorotatetheViPRtowards90degreesintoaverticalpositionwithyourrighthandaboveyourlefthand.

•ContinuethemovementoftheViPRbutstepforwardintoalungepositionwithyourrightlegasyoupushyourlefthandforwardstoresemblean‘uppercut’boxingmovementwithyourleftarm.

• Decelerate this movement by pulling back with your left hand, maintainingcoretensionasyoupushbackoffyourrightlegfromthelungetoreturnbacktoaneutralstancewithfeetshoulderwidthapart,andbringtheViPRbacktothestartposition.

•Stepforwardintoalungewithyourleftleg,thistimehavingrotatedtheViPRsothatyourlefthandisoveryourrightandcontinuethemovementtoperforman‘uppercut’movementleadingwithyourrightarm.

•Deceleratethismovementandreturn,pushingoffyourleftlegbacktothestartposition.

• Repeat 10–15 times each side, maintaining correct abdominal bracingthroughout.

Exercise19.6UppercutstoBlock

Startingpositionandaction•Beginholding theViPRwithbothhandsandelbowsbentas in theUppercutLunge.

• Brace your abdominals and rotate the ViPR in a forceful and dynamicmovement,bringingyourrightarmoveryourleft.

•Continuethismovementsteppingforwardwithoutlungingwithyourrightleg,but aim the ViPR pushing forward with your left arm in an ‘uppercut’movementsothattheViPRcontactswithforceaViPRheldbyyourpartnerasatarget.

•Reverse thedirection,pullingbackwithyour left armand rotating theViPRback through the start position in a continuous movement and then stepforwardwithyourleftleg.

•AsyoustepwithyourleftlegcontinueyourarmmovementrotatingtheViPRso you can push through with your right arm in an uppercut movement toforcefullycontactyourpartner’sViPR.

•Repeatalternateuppercuts12–20times.

Progressions/adaptations•Varytheexercisebyalteringtheangleofstrikeandthustheneedforrotationmovement.

•Modifyyourstancetoaneutralstancethroughoutwithoutthesteppingactiondescribedinthisexercise.

• To intensify the action further try jumping into split/staggered stancesalternatingyourleadlegwitheachuppercutcontact.

CANOE/KAYAKROWThe Canoe/Kayak Row mimics the arm action of a canoeist or kayaker butinsteadofholdingapaddleyouareusingtheViPR.

Exercise19.7Canoe/KayakRow

Startingpositionandaction•Beginstandinginaneutralstancewithfeetshoulderwidthapart,holdingtheViPRinfrontofyouwitharmsbent.

• Keeping abdominals braced begin rotating the ViPR with a figure eightmovement of your hands so that, leading from your right arm, the ViPRtravelsbackpointingbehindyourrightside.

•Then,bybringingyourrightarmaroundandover,yourlefthanddropsdowntopointtheViPRbehindyoutoyourleft.Continuethemovement,thistimebringing your left arm up and over as you drop your right arm ready toperformanother‘stroke’onyourrightside.

•Repeatthisalternating‘figureeight’movement10–20timesbeforeslowingthemovementdownandplacingtheViPRonthefloor.

Coachingpoint•DuetothecontinuousmovementandmomentumoftheViPR,ensureyouaremaintaining abdominal bracing throughout and breathing regularly without

losingcorrectspinalalignment.

Progressions/adaptations• This movement can be progressed by increasing the speed of movement orregressedbyreducingthespeedandfocussingoncontrol.

• Alternatively, modifications might be to vary your stance or even add analternate90-degreeturnoneach‘paddle’movement.

• In addition to adding a cardio element you could ‘jump’ into alternate splitstancesforeachpaddleaction(leftfootstaggeredinfrontofyourrightfoot,jumpingtolandrightfootstaggeredandinfrontofyourleftfoot).

Exercise19.8IntegratedCleanandPress–withLunge

Startingpositionandaction•StandbehindtheViPRinaneutralstancewithfeethipdistanceapart.•Keepingyourbackfairlystraight,bendyourkneesandatthehipssquatdownreadytograsptheViPR.

•Braceyourabdominalsand,holdingtheViPRbythehandles,extendthroughyour hips and legs powerfully to perform a ‘clean’ action, lifting theViPRinitially toyourchestbeforepowering throughyourarms topress theViPRoverhead.

•With the ViPR held, arms extended, overhead and your abdominals braced,stepbackwardswithyourrightlegintothereverselungeposition.

•Asyou lower toward the floormaintaincorrect tension inyourcoremusclesandshoulderstokeeptheViPRstable.

• Before your right knee reaches the floor behind you, pause briefly beforepowering throughyour leftglutesandquads to return toastandingpositionwithfeethipdistanceapart.

• Then lower theViPR carefully to chest height and then to thewaist beforeplacingortouchingittothefloorwithoutlettinggoofthehandles.

•WhenittouchesthefloorrepeattheCleanandPressaction,maintainingcore

stabilisationthroughouttopresstheViPRoverheadandthencontinuewiththereverselungesbeforerepeatingthecompletemovement.

•Repeatcompletemovement10–20times.

Progressions/adaptations•InsteadofcompletingaCleanandPressactiontolifttheViPRfromtheflooreachtime,aregressionofthisexerciseistostartfroma‘hangclean’positionwiththeViPRheldatwaistheightinsteadoftouchingthefloor.

• Continue the Clean and Press action and then the reverse lunges each sidebeforeloweringtowaistheightandrepeating.

Exercise19.9AnteriorLungewithMulti-planarTilts

Startingpositionandaction•BeginholdingtheViPRwithbothhandsonthehandlesandstandinaneutralstancewithfeethipdistanceapart.

•HoldtheViPRwitharmsslightlybentbutwithyourelbowsinafixedposition.•Keepyourabdominalsbracedandstepforwardintoaforwardlungepositionwithyourrightfoot.

•Asyoubendyourkneestoloweryourselfintothelungeposition,keepingyourabdominals braced, press or tilt the ViPR to your left to challenge yourstabilisationmuscles.

•BringtheViPRbacktothecentralposition,beforepushingthroughyourrightfoottostepbacktothestartposition.

•Repeatthismovementwithyourleftleglungingforwardsandtilting/pressingtheViPRouttotherightofyourbody,maintainingcoretensionthroughout.

•Repeat10–20timesbeforeloweringtheViPRtothefloor.

Progressions/adaptations•Thisexerciseisaboutstabilisingthecorewhileabsorbingthemomentumandweight of the ViPR as it moves through different planes of motion as you

lunge, so try varying the angle, distance, direction and speed ofmovementwhentilting/pressingtheViPR.

• In addition, insteadof a forward lunge, you couldperforma lateral squat ormulti-planar lunge whereby you are stepping in any direction, forwards,backwards, sideways or diagonally, again pressing or tilting the ViPR asdesiredwithvaryingforce.

•Toaddintensityinsteadofsteppingforwardintothelungepositionyoucouldtryalternatesplitlungejumpswithvaryingpressing/tiltingmovements.

Exercise19.10IceSkaterwithTiltRotation

Startingpositionandaction•BeginholdingtheViPRatarm’s lengthinfrontofyou,standinginaneutralstancewithfeetslightlywiderthanshoulderwidthapartandwithkneesbentslightly.

•Braceyourabdominalsandstepwithyourleftleglaterallytoyourleft.•Asyoustep,rotatetheViPRfromahorizontalpositiontoalmostverticalwiththe left hand above the right pushing down and to your left sidewith yourrighthand.

•StabilisethroughyourglutesanddeceleratethemovementoftheViPRbeforereversingtheaction,rotatingintheotherdirectionasyousteplaterallytoyourright.

•TheViPRrotatesfromthenearvertical,througha180degreerotationtofinishinasimilarposition,thistimewithyourrighthandaboveyourleft.

•Repeat thesealternating lateral steppingmovementswhilstholding theViPR10–20timeseachside.

Progressions/adaptations• To intensify the exercise increase the dynamicmovement by increasing thespeedofpressingtheViPRtoalternatesides.

•Analternativeoptionistoincreasethedistanceofthelateralstepbyhoppingfurtherontoeachlegwitheachleftandrightmovement.

Exercise19.11OverheadSquatwithTilt

Startingpositionandaction•StandbehindtheViPRinaneutralstancewithfeethipdistanceapart.• Squat down and take hold of the ViPR by the handles and, bracing yourabdominals,performaCleanandPressactiontolifttheViPRoverhead.

•KeepingtheViPRstablebystabilisingyourshouldersandkeepingyourelbowslocked,squatdowntoanearseatedposition,withyourthighsalmostparalleltothefloor,andwiththeViPRheldoverhead.

• Pause briefly and then tilt the ViPR to your right to change the centre ofbalanceandstabilisationrequiredthroughyourcoremuscles.

•ReturntheViPRtoanoverheadcentralpositionbeforepushingthroughyourglutesand legs toreturn toastandingpositionwith theViPRheldoverheadthroughout.

•Repeat squat action, this time tilting theViPR to the leftwhile in the squatpositionbeforereturningbacktothestandingposition.

•Repeatthecompletesquatandtiltmovementforatotalof10–20repetitions.

Progressions/adaptations• To regress this movement, try tilting the ViPR to the side, when standinguprightwiththeViPRheldoverheadinsteadofinthesquat.

• When you reach the start position, tilt the ViPR laterally to your right,maintaining your core tension, before returning the ViPR to the overheadposition. Repeat the squat movement before returning back to the start

positionandthentiltingtheViPRoverheadtoyourleft.•AnotheroptionistoperformthefullCleanandPressactionbeforeeachsquatandtilt,makingthisaverydemandingtotalbodyexercise.

These are just some examples of ViPR exercises that have been created.However,at thepointofwriting thisbook,ViPRtraining is in its infancyand,duetothepossiblevariationsandmodificationstocome,thepotentialnumberofexercise options is almost limitless. Dalcourt himself hints that some 9000exerciseoptionsarepossibleandifyoulooktocombineViPRtrainingwithanypermutation of other unstable base equipment or other fitness product, then itreallycomesdownto theindividual’s imaginationas towhatcanbeattemptedandachieved.

One of the newest trends in gyms and with personal trainers is suspensiontraining.Thiscantaketheformofmodifiedsuspensionwherepartofyourbodyisincontactwiththefloor,oranotherunstablebaseofsomekind.AlternativelythereisTotalBodySuspensiontrainingwherebyyourentirebodyissupported,usuallythroughyourarms,byholdingasetofrings,notdissimilartothoseusedingymnastics.For the purpose of this book I have referred to Total Body Suspension

training, but while it is arguably a fantastic training tool for athletes, thedemands and stresses it puts on your body even during the most basic ofexercises are probably too challenging for the general user. Certainly it is amethod of training towork up to, but it is not necessarily a training device IwouldutiliseformainstreamgymusersuntilIfeltfullyconfidentthattheyhadenoughshoulderstabilisationandstrengthtoperformmovementswithoutfearofinjury.While I am aware that there is still a trend for ‘Circus Training’, theutilisationofatrapezeorOlympicringsisprobablygoingtoexciteonlyasmallminority,ratherthanfilterintomainstreamdemand.Modified Suspension training however is something totally different as you

can progress (intensify) or regress (make easier) almost every exercise verysimply just by adjusting your body position to reduce/increase the load orresistance you are working with. In this form of suspension training you arepartiallysupportedbythesuspensionstirrupsyetyouhaveeitheryourfoot/feetor hand/hands secured on the floor or another unstable device such as aBOSU™,stabilityball,medicineball,etc.TRXSuspensionTrainingisleadingtheindustrywithitsdeliveryoftraining

coursesandproducts.Itwasco-devisedandcreatedbyRandyHetrick,aformer

USNavySealwho,workingwithhisfellowcommandoteammates,searchedforwaystostayinconditionwhichrequiredminimalequipment,spaceandtimetoset up. It was also vital that the product was easily portable. Initially theprototypeof theTRXSuspensionTrainerbegan its lifeasaparachuteharnessdelivering a few dozen exercises, before being developed into the fantasticproductthatitistoday,withanestimatedrepertoireinexcessof300exercises.Suspensiontrainingprovidestotalbodyintegrationinthatwhenperforminga

movement, all the muscles have to work together, not in isolation. Thisfunctional integration of muscles helps enhance not only core stability butmuscularbalance,jointstabilityandimprovedmobility.Weighinginatlessthan2lbs,withminimalset-uptime,itistheperfecttrain-anywherefitnesstoolasitcanbeusedwhereveryoucansecureittocreateananchorpoint,forexample,toatree,lamppost,climbingframe,etc.The device itself consists of two nylon webbing cables, adjustable CAM

buckles, grips, integrated handle/foot cradles and a carabiner to secure thelocking mechanism. It can be shortened in length from 12 to 6 ft and onlyrequiresthattheanchorpointyouhangorwrapitaroundisbetween7and9ftfrom the ground. After securing the carabiner and adjusting the cables to thecorrect length, ensure youweight-check the grips by hanging on to them andtuggingthemtotestthecables.Currently the device is predominantly used as a personal training aid for

trainersandenthusiastsbut,asitspopularitydevelops,varyingTRXSuspensionTraining class formats will begin to flood gyms and fitness studios. Withprogress the workouts will become multi-dimensional, utilising all forms ofunstablebase technology togetherwithother resistanceaidssuchaskettlebellsandViPRs.Following are just a few of themany exercises that can be performedwith

TRX Suspension Training, movements within one workout. Imagination andcreativedevelopmentwillmeanthatlimitlessideasandconceptswillbeappliedwithintheSuspensionTrainingconcept.

THEEXERCISES

Exercise20.1ChestPress

Startingpositionandaction• Begin by holding both handles around chest height, facing away from theanchorpoint,andpositionyourselfsothatyoucanleanforwardsandextendyourarmstosupportyourbodyweight.

•Inthisposition,adjustyourfeetsothat,whenleaningforwardsinamodifiedpress-upposition,youaresupportingyourbodyweightthroughyourarmsandshoulders,keepingyourabdominalsbracedtomaintainrigiditythroughyourtorsowithlegsstraight.

•Inthisposition,whilekeepingyourshouldersstabilised,separateyourarmsbybendingthroughyourelbowstoloweryourselfdownsothatyourchestdrawsneartoyourhands,holdingthehandlegrips.

•Maintainingcorestabilitytoensurecorrectspinalalignment,pressthroughthegripstotakeyoubacktothestartposition.

•Repeat10–20times.

Progressions/adaptations• To intensify this exercise, walk your feet further back so that you aresupportingmorebodyweightwheninthestartposition.

•Tointensifyfurther,takeyourlegsallthewaybehindyouwhilekeepingyourfeet on the floor and perform the press-up movement, maintainingstabilisation of the core muscles and shoulder complex. Start in the sameposition, but intensify the exercise by putting your feet on amedicine ball,stabilityball,etc.

•Anothermodificationis toperformthechestpressononeleg,with theotherlegoffthefloor.Thisputsdifferentdemandsonthecorestabilisationmusclesofthetorsoasthetemptationistodropthehipstoonesidetocompensatetherotationalforcesinvolved.

•Trynottoovercompensate,butremaininaneutralpositionwithcorrectspinalalignment.

Exercise20.2Flye

Startingpositionandaction•Beginholdingbothhandlesatchestheight(asinthestartpositionfortheChestPress)facingawayfromtheanchorpointandpositionyourselfsothatyoucanleanforwardsandextendyourarmstosupportyourbodyweight.

•Keepingyourabdominalsbracedtomaintainrigiditythroughyourtorsowithlegs straight and keeping a slight bend in the elbows, open your arms,allowingyourtorsotolowerforwardsasthearmsmoveouttotheside.

• Maintain control of this movement, stabilising through your torso andshouldersandadjustingyourfootpositioniftheintensityistoogreat.

•Whenyourarmsarefullyoutstretched,pausebrieflybeforeyoucontractyourchestmusclestobringyourarmsbacktogetheragain,topushyoubacktothestartposition.

•Repeat10–20times.

Coachingpoints•BecauseofthenatureoftheFlyedonotattemptamovementthatistoowidefor you to control. Begin the first few repetitions at an easy incline beforeadjustingthefootpositiontoamorechallengingintensity.

Exercise20.3Double-armBackRow

Startingpositionandaction•Standholdingthegripsatarm’slengthfacingtheanchorpointandleanback,so that your body weight is supported, while maintaining core stabilitythroughyourtorsomusclesandshouldercomplex.

•Keepingyourfeettogether,fromanextendedarmpositionpullonthegripstobringyourbodytowardthehandles.

•Theexacthandpositioncanvary,eitherwithpalmsup,palmsinwardsorpalmsdown.

•Thiswillaffectthenatureofthemovement,butaslongasthepullingactionisconstant and the elbows drive backwards, the focus will be on the backmusclesratherthanyourarms.

•Maintainarigidbodythroughoutthismovement.•Asyourchestdrawslevelwiththehandles,pausebrieflybeforeloweringyourtorso back to the start position, with arms extended, maintaining rigiditythroughoutyourtorso.

•Repeat12–20times.

Progressions/adaptations•Varythisexercisebyreducingtherigiditythroughthetorsoanddroppingyourhipsduring the loweringphase.Thenasyoubegin the rowing,pull throughyour arms and engage the hips and glutes to push back to a straight torsoposition.

•Toaddintensitywalkyourfeetfurtherawaysothatyouaresupportingmoreofyourbodyweight.

•To increase this intensity even further, develop the exercise into an elevatedrow position by placing your feet on an unstable base such as a BOSU™,medicineboardorstabilityball.

DELTOIDRAISEThisexercisehasanumberofmodifications,buttherearethreekeymovements:theT-DeltoidRaise,Y-DeltoidRaiseandW-DeltoidRaise.

Exercise20.4T-DeltoidRaise

Startingpositionandaction•Standfacingtheanchorpoint,holdingthegripsatarm’slength,andwithhandstogether leanbackslightlysoyourbodyweight ispullingon thecablesandtheyaretaut.

•Maintainingcoretension,beginningwithpalmsfacingeachotherretractyourshoulderbladesandthenusingyourshouldermusclesopenyourarmswidetopullagainstthegrips,liftingyourbodyupwards.

•Maintain a rigid torso until you are in a ‘crucifix’ position with your armsoutstretched,perpendiculartoyourtorso.

• Pause briefly, before returning your arms under control to the start position,bringingyourhandstogetheragainasyourbodylowersbackdown.

•Repeatthe‘T’movement12–20times.

Exercise20.5Y-DeltoidRaise

Startingpositionandaction•For thismovement, followthesamestepsas theT-DeltoidRaise,but for theliftingmovement, take thearmsupwards ina ‘Y’position to finishmidwaybetweenarmsbeingoverheadandthe‘T’position.

•Pausebrieflybeforereturningtothestartposition.•Perform12–20completemovements.

Exercise20.6W-DeltoidRaise

Startingpositionandaction•Standholdingthegripsatarm’slength,facingtheanchorpoint,andleanbacksothatyourbodyweightissupportedwhilemaintainingcorestabilitythroughyourtorsomusclesandshouldercomplex.

•Keepingyourfeettogether,fromanextendedarmpositionpullonthegripstobringyourbodytowardthehandles,pullingbackfromtheelbowswithpalmsdown.

•Whenyourelbowsdraw levelwithyourchest,bracingyourabdominalsandwithyourarmsbentatrightangles,rotateyourforearmsbacktoincorporateyour rotator cuff muscles, bringing your hands level with your head withpalmsfacingtheanchorpoint.

•Pausebrieflybeforeloweringyourhandsbacktochestlevelandthenextendyourarmstoreturntothestartposition.

•Perform12–20completemovements.

Coachingpoints•AswithallSuspensionTraining,toaddintensitypositionyourselfsothatmoreofyourbodyweightispullingontheTRXstrapsbyadjustingyourfeetandstance.

• One exercise option is that you look to combine the above three exercises

alternatingbetweentheT-DeltoidRaise,Y-DeltoidRaiseandW-DeltoidRaisemovement and aiming for 15–25 repetitions. Adjust your foot position toensure each repetition has sufficient intensitywithout being so difficult thatyouloseformandstability.

Exercise20.7Single-armPowerPullwithRotation

Startingpositionandaction•Interlockthehandlegripssoyouarepullingononehandle.•Holdonehandlewithyourrighthandinfrontofyouandleanbacksothatyouaresupportingyourbodyweightwithyourrightarm.

•Withyourrightarmfullyextended,openupyourchest,byrotatingtoyourleftsidesothatyoucanreachdownwithyourlefthandtotouchthefloor.

• Brace your abdominals and maintain rigidity throughout your body, pullyourselfuptowardsthehandleusingyourupperbackmusclesandarm.

•As you near the handle rotate your torso inwards so that you are facing thehandle.

•Holdthispositionbrieflybeforeopeningupandloweringbacktothebottomposition.

• Repeat 10–20 times before changing hands and repeating using your otherhand.

Progressions/adaptations•Ifyoustaggeryourstancewithonefootinfrontoftheotherthiswillaffecttheintensity of the exercise. To assist themovement, if holding the grips withyour lefthandhaveyour left foot in frontofyour right.Whenholdingwithyourrighthandreverseyourfootposition.

•Alternatively,trystandingononeleg.Besuretostandonthelegonthesamesideasthehandwhichisholdingthehandgrip.

Exercise20.8Squat

Startingpositionandaction•Standholdingbothgripswitharmsextended,withfeethipdistanceapartandleaning back so you are supporting your body weight, keeping yourabdominalsbracedthroughoutthemovement.

•Bendyourlegstoloweryourselfintoasquatposition,holdingthesuspensioncablehandlestosupportyou.

•Sitbackkeepingyourtorsoandlowerlegs(shins)almostparalleltoeachotherand so your upper thigh, flexing at the hips and knees, becomes almostparalleltothefloor.

•Holdthissquatpositionbrieflybeforeextendingthroughyourhipsandlegstoreturntostanding.

•Repeat15–20times.

Exercise20.9Single-legSquat

Startingpositionandaction•Standholdingbothgripswitharmsextended,withfeethipdistanceapartandleaning back so that you are supporting your body weight, keeping yourabdominalsbracedthroughoutthemovement.

•Transferyourbodyweightontoyourleftlegwithyourrightlegraisedoffthefloor.

•Whilemaintainingabdominalbracingandcorrectbodyalignment,bendyourleft leg to lower yourself into a single-leg squatting position, holding thesuspensioncablehandlestosupportyou.

• As your left leg flexes so that the knee is bent at almost 90 degrees,maintaining correct spinal alignment, push off your left leg and glutes toreturntoastandingposition.

• Repeat 10–20 times before returning to the start position and repeating theentiremovementwithyourbodyweightnowonyourrightleg.

•Repeatmovementonyourleftleg10–20times.

Progressions/adaptations•Aswithallsuspensiontrainingexercises,itispossibletoincreaseintensitybyadjustingyourfootpositiontotakemoreload.

•Anotheroptionistotransfersupportinglegsinanalternatingsingle-legsquatmovement, thus after completing a repetitionwhile on your right leg, swaplegsandthenimmediatelysquatdownonyourleftlegbeforereturningbacktoastandingposition.Repeatalternatingsingle-legsquats15–30times.

• To intensify thismovement further you can add dynamic power so you can

jump with force from one single leg squat to the next, whether this is thealternate or same leg. Aim for power and height with each push. Thisvariation issometimescalledaPistolSquat (figureon the top left).AnothervariationistheBalanceLunge(figureonthetopright).

•Anothervariationistoaddmovementtothejumptechniquesothataftereachsquat techniqueyoupushoffwithsuchforce thatyou‘launch’yourself intotheair,heldbythesuspensionstraps,andyoutravel3–5fttoyourrightsidebeforesquattingdownonyourright leg.Then,pushbackwithforceto land3–5 ft to your left landing on your left leg and repeating the single legsquattingaction.Repeat15–30times.

•FurthermodificationsincludetheBalanceLunge,whichisessentiallyasingleleg squat but this time as you lowerdownyour raised leg, insteadof beingheldinfrontofyou,itisextendedbehindandtotheoutsideofyoursquattingleg.

Coachingpoints•Asyouperformthismovement,beverycarefulnottoloseabdominalbracingandmaintainafirmtorso.

•Themovementofyourraisedlegwillaffectyourhipandpelvisalignment,sotrynottoextendyourraisedlegtoofarbehindyoursquattingleg,especiallyifthismeanscompromisingyourpostureandspinalalignment.

Exercise20.10Sprinter’sStart

Startingpositionandaction•Holdontothegripsfacingawayfromtheanchorpoint.•Keepelbowsbentandbehindyou,butkeepgripsclosetoyourchestwitharmsfixed.

•Lean into thestrapsso thatyourbodyweight ispartiallysuspendedbut thenloweryourselfdownintolungeposition,withyourleftlegbehindyou.

• In this position,maintain correct shoulder and arm tension by keeping yourelbowsfixedthroughout.

•Contractthroughyourrightglutesandquadstoprovidetheforcetodriveyourleftkneeforwardsfromthelungepositionupwardinadynamicmovementsothatyourleftkneecomestoaboutribheight.

•Return the left knee back to the floor under control and repeat 10–20 timesbeforechanginglegsandrepeatingusingotherleg.

Progressions/adaptations•Thisshouldbeadynamicmovementbut to increase theforceelement,drivethrough your supporting leg to push off the floor into a partial hop, beforelandingandreturningtolungepositionwiththetrailleg.

•Inaddition,youcanaddsomelateralperspectivetothedrivesothatyoupoweroffatapartialangletotheanchorpointto‘land’afewinches/feetfromwhereyoutookoff.

• Always ensure the shoulder complex and core musculature are stabilisedthroughoutthisdynamicexercise.

Exercise20.11HipPress

Startingpositionandaction• Sit on the floor facing the foot cradle and place your right foot, toes first,throughthecradle.Thecradleshouldbeabout8–10infromthefloor.

•Extendyourlegsoutwhileinasupinepositionlyingonyourbackwitharmsbyyourside.

•Braceyourabdominalsandliftyourbacksideoffthefloor,pushingyourhipsupwardstotheceiling.

•Holdbrieflyinthetoppositionbeforelowering,eithercompletelytothefloororjustsinkingdownwithyourhipstorecoverbeforerepeating.

•Repeathipthrustandholdaction10–20timesbeforeresting.

Coachingpoints•Initially,duetotheinstabilityofthismovement,youmightwanttokeepyourarmsonthefloor.

• As you become more experienced, try taking your arms off the floor andcrossingthemoveryourchest.

Exercise20.12SuspendedCrunch

Startingpositionandaction•Initiallysitonthefloorfacingtheanchorpoint,withthefootcradleshangingabout8–10infromthefloor.

•Placeyourrightfootinthefootcradlethathangstotheleft,placingyourtoesthroughthecradle.

• Then lift your left leg over your right and place your left foot, toes first,throughtherightfootcradle.

•When your feet are in the cradles, rotate over to your right side to positionyourselfonyourhands,placedshoulderwidthapart.

• In thisposition, liftyourhipsupwardsandbringyourknees in towardsyourchesttoengageyourabdominalsinacrunchingaction.

•Thecoremuscleswillbeinvolvedthroughouttomaintainbalanceandstability.•Repeat20–30timesbeforerestingorchangingexercises.

Exercise20.13AtomicPress-up

Startingpositionandaction•ThisisacombinationofaSuspendedCrunchandaSuspendedPress-up.•Initially,sitonthefloorfacingtheanchorpoint,withthefootcradleshangingabout8–10infromthefloor.

•Placeyourrightfootinthefootcradlethathangstotheleft,placingyourtoesthroughthecradle.

•Liftyourleftlegoveryourrightandplaceyourleftfoot,toesfirst,throughtherightfootcradle.

•When your feet are in the cradles, rotate over to your right side to positionyourselfonyourhands,placedslightlywiderthanshoulderwidthapart.

•Keepingyourabdominalsbraceddrawyourkneesintowardsyourchest,liftingyourhipsandsupportingyourbodyweightthroughyourarmsandshoulders.

• Then extend your legs back behind you andwhen stable lower yourself bybendingyourarms,toloweryourchesttowardsthefloor.

•Whenyourchest is about6 in from the floor,pushagainst the floor topushyourself back to the start position, maintaining correct spinal alignmentthroughout.

•Repeatalternatingkneestochestactionwithfullpress-upfor10–20completemovements.

Progressions/adaptations• This knee-to-chest action can be changed by keeping the legs straight andgoingintoa‘pike’position,liftingthehipshighasyoupullyourfeettowardsyour chest. Return feet to outstretched star position behind you beforeperformingpress-up.Repeatmovements10–20times.

•Insteadofaknee-to-chestorpikemovement,youcanperformanobliquepull,where the action is similar to a knee-to-chest movement but this time youdrawthekneesinandtoyourrightside,beforereturningbacktoastraightlegstart position and performing a press-up. Then bring the knees in again butobliquely to your left side, before extending your legs behind you andperforminganotherpress-up.

• Repeat this alternating left and right oblique crunch with full press-ups inbetweeneachforatotalof8–15completemovements.

• Anothermodification is the Suspended Press-up. For this exercise you onlyfocuson the‘press-up’aspect,yetyouonlyhaveonefoot in thefootcradlewhile the other foot is held adjacent and stabilised through leg, glutes, hipcomplexandcoremuscles–seeTotalBodyBurpee.

TOTALBODYBURPEEThisisacombinationofaSuspendedPress-upandaSuspendedLunge,yetitisperformedinaverydynamicway.

Exercise20.14TotalBodyBurpee

Startingpositionandaction•InterlockthehandlestocreateasinglehandletouseasinExercise20.7.Standfacingtheanchorpointandfeedyourrightfootthroughthefootcradlesothatwhenyouturnaroundtoyourlefttofacetheoppositedirection,yourrightlegisbentandissupportedbytheTRXsuspensionband.

•Bendyour left leg to loweryourself to thefloorbutasyoudosoplaceyourhandsonthefloorslightlywiderthanshoulderwidthapart.

•Braceyour abdominals andensureyourhips and right leg are stabilised andreadytotakeincreasedresistance.

•Assoonas theycontact thefloor, liftyour left legoff thefloorandextenditbacktodrawlevelwithyourrightleg.

•As soon as you lift your left foot off the floor your bodywill be supportedthroughyourarmsandrightleg.

•Whenyouarestable,performapress-up, loweringyourchest tothefloorbybendingattheelbow.

• Push back up by extending the arms and then maintaining correct shoulderstabilisation and core control, bring your left knee back towards your chestandplaceyourleftfootonthefloor.

• Pushing up throughyour arms anddriving throughyour left leg so that youcomeintoastandingposition,continuethedynamiclegdrivetopushyourselfoffthefloorinahoppingaction.

•Asyouland,bendthroughyourlegtorepeatthemovementasbefore,loweringbacktothegroundandrepeatinganotherpress-up,etc.

•Repeat8–15timesbeforechangingyoursuspendedlegandrepeating,thistimeworkingtheotherleg.

Coachingpoints• This is a very advanced and dynamic movement combining two differentexercises.

• Always ensure you maintain correct form and do not try to compromisetechniqueforrepetitions.

•Reducetheexerciseintensitybycuttingoutthejumpattheendofthepowerlunge.

•To increase intensity further, tryapplyingpartial lateralmovementwitheachlunge jumpto introduceevenmore leg,hipandcorestabilisationwithin theexercise.

InwritingthisbookbasedonabdominaltrainingIfeltitwasimportanttolookatotherformsofexercisethatapplysimilarprinciplesofcorestability,orfocusonimprovedmovementandfunction.Thisbookaimstoprovideyouwithexercisesthat will help you to achieve core stability and so enhance posture, sportingapplicationandfunctionalmovement.Whilecorestabilityisnotnecessarilythemaingoalinthedisciplinesdescribedinthispartofthebook,theoutcomeofanenhanced and enriched life, with improved mobility, posture and sportingperformance,istoacertainextentthesame.Thecurrentvogueinfitness,asinmanysports,is‘alternative’training,which

mightbecalledholisticasopposedtospecific.Insomeoftheseforms,suchasPilates, there are specific exercises that emphasise the core musculature, andinclude breathing techniques and specific movements of the limbs. Otherdisciplines, such as t’ai chi and yoga, encourage a more holistic approach,aimingforfluidityofmovementcombinedwithvariousposturesthatneedtobemaintained with correct form. This book only scratches the surface of thesedisciplines,manyofwhichdatebackthousandsofyears,butitisinterestingtoseehowmanydifferentdisciplines in facthaveasimilarapproach,albeitwithvaryingamountsofmeditativeemphasis.More recently, the Feldenkrais and Alexander techniques have taken the

conceptof functionalmovementwithcorrect formastep further.They lookatthe genesis ofmovement in relation to a final outcome, and aim to overcomeincorrectform,whichhasanegativeeffectateverystageinbetween.This typeof relearning, regrowthor rebirth,whenapplied tomovementand

function,followssimilarpathwaysdespiteoriginatingfromdifferentcontinentsand spanning millennia. Some of the following disciplines, while touched ononlybrieflyhere,mightbeofinteresttoyouandyoumaywishtofindoutmoreaboutthemforyourself.

PILATESHISTORYJosephPilateswasborninMunchengladbach,Germany,in1880.Hewasasmallchildwho suffered fromasthma, rickets and rheumatic fever.His fatherwasagymnastandhismotheranaturopath,andPilateshimselfwassofascinatedbythebodyandmovementthatheevenstudiedZenBuddhismandyoga.Hewasacompetentboxer,gymnastandskier,andasayouthusedvariousbody-buildingmethodstoassisthistraining.He was interned in England during the First World War, where he taught

wrestlingandself-defence.LateronhewastransferredtotheIsleofMan,wherehebeganassistingasanurseand, tohelprehabilitate immobilisedpatients,hedesignedexerciseapparatusbyattachingspringstohospitalbeds.Manyofthesemachineswould have been comparable in design to other devices used in theworldofgymnasticsandearlyfitnesstraining.Afterthewar,PilatesreturnedtoGermanyandbegancoachingtheHamburg

Military Police in self-defence and physical training, applying many of thetechniqueshehadusedduringthewar.However,dissatisfiedwith thepoliticalclimatethere,hedecidedtosailtoNewYork.Itwasduringthisjourneythathemethisfuturewife,Clara.InAmerica,JosephandClaraopenedtheirfirstPilatesstudioin1926.There

wereseveraldanceandrehearsalstudiosinthesamebuilding,andthisproximityallowed Pilates to work with many dance students, not only towards theirrehabilitation, but also to help strengthen their bodies for dancing andmovement. He designed more than 500 specific exercises, using five majorpiecesofuniqueequipment.

Word spread within the dance community of his training talents, and soonPilates was asked to train a host of renowned dancers and performers. Inaddition, many choreographers and teachers began to incorporate specific‘Pilates’exercisesintotheirlessons.The Pilates principles of training are not dissimilar to other early training

methodologies developed by leading fitness exponents of the era. VladislavKrayevsky, a Polish-born physician, founded the St Petersburg AmateurWeightliftingSocietyin1885andmuchofhisworkhasparallelswithmanyoftoday’scurrenttrainingmethods,includingtheuseofcables,variableresistance,springs,cams,levers,andsoon.Someoftheworld’sstrongestmenatthattimeusedhisprinciplesandtrainingmethods.EugeneSandow,borninRussiain1867,wasnotonlyarespectedstrongman

andtrainer in the latenineteenthcentury,hewasalsorecognisedasoneof theleadersinthefieldofscientificfitnesstraining.Hisbook,LifeisMovement,waswellreceivedbythekingsandqueensofEurope,aswellasUSpresidents.HewasevenappointedProfessorofScientificCulturetoHisMajestyGeorgeV.ThePilates adaptations andprincipleswere aimedprimarily at theworldof

dance, so differed somewhat from the exercise progressions of other fitnessgurusandspecialists.Theexercisesandmachinesusedweregeared tonurtureintrinsicstrengthandconditioning,bothinarehabilitativenatureandforinjuryprevention,andimprovedqualityofmovementingeneral.Unfortunately, Joseph Pilates was a somewhat autocratic man and did not

officially train anyone to teach his technique. When he died, his disciplesscatteredthemselvesacrosstheglobe,teachingtheirownversionsofhisoriginaltechnique.Asaresult,severalvariationsonPilatesaretaughtworldwidetoday.

WHATISPILATES?Pilates is a body-conditioning technique designed to create inner strength andflexibilitywithoutbuildingbulkymuscles. Itconcentratesonstrengthening thecore posturalmuscles, namely the transverse abdominus and internal obliques(corset muscles) and multifudus (muscles of the lower back). By learning tokeep these muscles stabilised while executing slow, controlled, flowingmovements,tightoverstrainedmuscleswilllearntorelaxandlengthenandweakmuscleswill be strengthened.Not only does the participant begin to look andfeel better, the riskof injury is greatly reducedby the focus on balancing andaligningthebody,ultimatelyimprovingposture.Pilates concentrates on strengthening the core postural muscles to achieve

stabilityinthetrunk.Eachexerciseisexecutedwithcorrectposturalalignment.

Youaretaughttorecogniseunwantedtensionandreleaseit;then,withyourcorestabilitymaintained, you can think about stretching thosemuscles that are tootight,strengtheningthosethatareweak,andincreasingflexibilityandmobility.Inthiswaybalanceisrestoredtothebody.

AwayoflifeThePilatesmethodismorethanjustaseriesofexercises;itisanentireapproachtoexercise,awayofmovingthewholebody.

Pilateshasbeenaroundformanyyearsand,untilrecently,thetechniquewas

practised almost exclusively by dancers. Over the last few years, however,modificationshavebeenmadetothetechnique,enablingeveryonetobenefit.ItcantakeawhiletogetthehangofPilatesand,atfirst,itcanseemasifyou

aredoingverylittle.First,theparticipantneedstolearnhowtopulltheirnaveltowardstheirspine,makingtheconnectionbetweentheribcageandthepelvis,whilemaintainingneutralornaturalspinalalignment.Next,thebreathingneedsto be focused into the ribs and thoracic region of the spine to enable theparticipant to remain stabilised while executing the exercises. Finally, theparticipantneeds to strive for stabilityof the shouldergirdlebygentlypullingthe shoulders down into the backwithout throwing the ribcage forwards; thistakespractice.Youcanpractisecombiningalltheseelementsalmostanywhere–walkingdownthestreet,sittingatyourdeskandevendrivingyourcar.Theartof stabilising the core needs to become automatic,without conscious thought.Theonlywaytomakethishappenisfirsttopractiseasoftenasyoucan.Pilatesisacompletebodyandmindconditioningsystem,incorporatingmany

principlesfromeasternexerciseprogrammes;itsessenceistrainingthemindtocontrol thebody.Bydeveloping theparticipant’ssenseofbodyawarenessandco-ordination, they are taught to control every aspect of their body, and soimprovealignmentandposturalfitness.Pilatesiscurrentlyusedinternationallybyindividualsatalllevelsoffitnessas

wellasbydancecompanies,studentsatperformingartsschoolsanduniversities,sports teams, spa clients, and fitness enthusiasts at private health clubs andgyms.There are twodifferent types of class:mat-based and equipment-based.Themat-based class is exactly that: executed either seated or lying on amat,using gravity as resistance. An equipment-based class can be far morechallenging(aswellasexpensive)ashighlyspecialisedapparatusmaybeusedtoincreaseresistance.

THEBENEFITSTheabilitytostabilisethecore,whileat thesametimebeingabletomovethelimbseffortlessly,notonlyreducestheriskofinjury(especiallytothespine)butimprovesourposture,givingusthatlonger,leanerlook.RememberthatPilatesisnotacardio-vascularor fat-burningworkout– inorder to losebody fatandwork your heart and lungs, you will still need to engage in large bodymovementsoractivitiesthatmakeyoubreathlessandsweaty.

Whocanbenefit?Everyone can benefit from Pilates – from experienced sportspeople to thecompletebeginner,frompregnantandnewmotherstothematureindividualand,ofcourse,thechronicbackpainsufferer.Ifyouhavespecialneeds,whichmightincludeanyofthecategoriesmentionedaboveandseveralothers,itmaybewiseto seek individual tuition, especially in the early stages.Make sure you find areputable instructorwith the knowledge and experience necessary to cater foryour individual needs. Once you have a basic working knowledge of yourlimitations and anymodifications you need to make, you can safely attend amoremainstreamclass.Wenowknow,throughresearch,thatthePilatesmethodofbodyconditioning

isnotonly fundamental inpreventing injury forpeople inallwalksof lifebutcanalsobeusedtohelprehabilitatepeoplesufferingwithmanytypesofinjury.

PILATESEXERCISES

Exercise21.1SupineNeutralPelvicAlignmentwithStabilisation

Startingpositionandaction•Liedownonthefloor,faceup,withyourkneesbentandyourfeetonthefloorapproximatelyhipdistanceapart.

•Rockyourhipsbackwardsandforwardsafewtimesandbeawareofthetwoextremes:(i)thehipbonespushinguptowardstheceilingasthemiddlebackflattens into the floor; (ii) the hip bones pushing forwards and down as thebackarchesawayfromthefloor.

•Now try to findneutral spine alignment by just allowingyour pelvis to flopintoapositionthatfeelsnaturaltoyou.

•Takeabreath,deepintoyourback,tryingtovisualiseyourribcageexpandingsideways.

•Asyouexhale,drawthenaveltowardsthespine,withouttiltingthepelvis(i.e.pushingthebackintothefloor).

• Continue to breathe into the ribcage while maintaining the intra-abdominalpressure.

•Trytoincreasethedurationofeachcontraction,buildinguptooneminute.

Coachingpoints•Ifyourestyourfingersjust‘inside’yourhipbones,youshouldbeabletofeelyourcoremusclescontracting.

•Remembertokeepbreathingthroughout,intotheribcage.

Exercise21.2SupineShoulderStabilisation

Startingpositionandaction•Liedownonyourback,intheneutralposition,withyourkneesbentandyourfeetflatonthefloor,approximatelyhipwidthapart.

•Thistime,maintainingpelvicstabilisation,reachbotharmsdirectlyaboveyourshoulders towards the ceiling, shoulder width apart and with your palmsfacinginwards.

•Asyouinhale,pullyourshoulderbladesapart,closingthechest.•Trytokeepthebackofyourheadincontactwiththefloor.•Feelthemusclesofyourneckandshoulderstightenandshorten.•Asyouexhale,keepyourarmswheretheyare,butpullyourshouldersdowninto your back, opening the chest and lengthening through the back of theneck.

•Trytomaintainpelvicstabilisationthroughouttheexercise,keepingyourarmsextendedandtaking4–5completebreaths.

•Then,after the lastexhalation, lower thearms to thesideof thebody,palmsdown.

Coachingpoints•Ifyouhavemaintainedshoulderstabilisationyouwillfindthatyourarmswillnaturally lower to the floor,with theelbowsslightly relaxedandawayfromthesidesofthebody.

Exercise21.3One-legCircle

Startingpositionandaction•Liedown,faceup,withneutralspinealignment,yourshouldergirdlestabilisedandyourarmsbyyoursidewithpalmsdown.

• Keeping one leg extended along the floor, bring the thigh of the other legperpendicular(atrightangles)tothefloor,withoutlosingneutralalignment.

•Bendthekneeofyourelevatedlegslightly,andslowlymakesmallcontrolledcircles.

•Try10circlesinonedirectionandthentenintheother.• The object of this exercise is to make the largest circle possible whilepreventinganymovementinthetrunkortiltingofthehips.

•Exhaleasthelegmovesawayfromthemid-lineofthebody,inhaleasthelegmovestowardsthecentre.

Coachingpoints•Don’tforgettodoanequalnumberofcirclesinbothdirectionswitheachleg.•Asyouimprove,youcanextendtheworkinglegfurtherattheknee.

Exercise21.4Leg/HipSlide

Startingpositionandaction•Liedownonthefloor,faceup,withyourkneesbentandyourhipsandpelvisinneutralalignment.

•Take a deep breath and pull your navel in towards your spine, bracing yourabdominals. As you exhale, slowly slide your right foot along the floor,extendingthelegsothatitliesflatonthefloor.

•Maintainingyouralignment, returnyour leg to thestartpositionbysliding itslowlyback.

•Keepingyour abdominals braced, repeat themovement, this time sliding theleftleg.

Coachingpoints•Trynottotiltyourpelvisorpressdownonthefloorwithyourbentleg.

Exercise21.5LegSlidewithArmExtension

Startingpositionandaction•Liedownonthefloor,faceup,withyourkneesbentandyourpelvisinneutralalignment.

•Braceyourshouldersbypullingyourshoulderbladesdownwithoutexpandingyourribcage.

•Inhale,bracingyourabdominals,andexhaleasyouextendyourrightlegalongthefloor.

•Simultaneouslybringyourleftarmupinanarcmovementtoreachoveryourheadanddowntowardsthefloor,orasfarasiscomfortable,whilepreservingthespinalalignment.

•Then,keeping the tension throughyourabdominals,breathe inasyou returnthelegandarmtothestartposition.

•Repeat,slidingyourleftlegalongthefloorandliftingyourrightarmupandoveryourhead.

Coachingpoints• If you find performing both arm and leg movements simultaneously toodifficult,beginbyperforming the legactions for10–15 repetitionsand thenperformthearmactions,maintainingshoulderstabilityandspinalalignment.

•Anotheroptionistoslidethesamearmandlegsimultaneouslytocreateabiasononeside,beforerepeatingonyouroppositeside.

Exercise21.6SpineCurls

Startingpositionandaction•Lieonthefloor,faceup,withyourkneesbent,keepingyourhipsandpelvisinneutralalignment.

•Breatheinandpullyournaveltowardsyourspinetomaintaintension.•Keepyourfeet,kneesandhipsinlineandyourkneesbent.•Slowlycurlyourlowerbackoffthefloor,liftingyourbuttocksintotheair.•Asyoulowerbackagain,trytolengthenyourspinebyloweringthebackonevertebraatatime.

•Beginwithsmallmovements,liftingjustyourbuttocksandlowerbackoffthefloor,andgraduallyincreaseyourmovementrange.

Coachingpoints•Becarefulnottoarchyourbackorlosecorrectalignmentasyoulift.•Donotliftanyfurtherthanyourshoulderandupperback.

Exercise21.7PillowSqueeze

Startingpositionandaction• Lie on the floor, face up,with your knees bent and your hips and pelvis inneutralalignment.

•Placeacushionorfoldedtowelbetweenyourknees.•Withouttiltingyourpelvis,squeezethecushionwithyourthighsandcontractyourpelvicfloormusclesbytryingtoliftandtightenthem.

•Holdthiscontractionfor5–10secondsandthenrelease.Repeat5–10times.

Coachingpoints•Donottenseyourneckasyousqueeze,andmaintainyourabdominaltension,breathingthroughout.

Exercise21.8ProneLegLengthening

Startingpositionandaction•Liefacedownwithyourhandsoracushionunderyourforehead,keepingyourneckincorrectalignment.

•Braceyourabdominals,pullingyournavelinandupawayfromthefloor.•Liftyourrightlegsothatyourtoesare2–5cmoffthefloor,andtrytopushtheheelawayfromyou,withouttiltingyourpelvis.

•Maintainthisstretchfor5–10secondsbeforeloweringandrepeatingwiththeleftleg.

Coachingpoints•Do not lift your leg too high, as thiswill cause your pelvis to rotate out ofalignment.

•Keepbreathingthroughoutandremembertomaintainyourabdominaltension,relaxingbrieflyonlywhenyouhaveloweredthelegtothefloor.

Exercise21.9StandingRoll-downs

Startingpositionandaction• Standwith your back to awall, leaning back slightly to rest against it,withyourfeetshoulderwidthapartandyourbuttocksandshouldersincontactwiththewall.

•Keepyourhipsandpelvisinneutralandkeepyourspineinalignment.•Breatheinand,asyoubreatheout,dropyourchintoyourchestandtrytorollyourbackoffthewall,bendingdownasyoudoso.

•Trytoimaginepeelingyourselfawayfromthewall,onevertebraatatime.•Allowyourarms tohangdown to thesideasyou lower,bringingyourheadtowardsyourknees.

•Atthelowestpoint,pausebrieflyandthenslowlyreturntothestartposition,rollingyourselfbackuptoastandingposition.

Coachingpoints•Allowyourbacktoflexcomfortablybuttrynottoforceanymovementasyoulower.

•Youmightprefertosupportyourbackbykeepingyourhandsonyourthighsasyoulower.

•Thismovementcanalsobeperformedfree-standing,butbecarefulifyouhavealowerbackinjuryorsufferfromlowerbackpain.

T’AICHICH’UANHISTORYTheoriginsoft’aichich’uangobacktotheTaoiststudyofChiKung,aformofphysicalhealthandspiritualgrowth. In the tenthcentury, the introductionofaself-defencecomponent, blending healing,martial arts andmeditation, formedwhatisnowknownast’aichich’uan(oftenabbreviatedtot’aichi).Oneaspectoftheartwastodevelopconcentrationandbecomefocused,orcentred.Thisisthefoundationoft’aichi:withoutthiscentringonthepresentmoment,

or the‘now’, it isnotpossible toalterorhealanything.Inorderforchangeorhealingtotakeplace,alocationintheabdomencalledtheTanT’ienisthoughttobethetruebodycentre,andfromthiscentral‘feelingpoint’allmovementanddistributionoffeelingoccurs.The practice of t’ai chi as an art form does not focus on the physical

characteristics or self-defence applications. Rather, it should be viewed as anopportunitytoexperienceandunderstandchangeasitoccursinourlivesandintheworldaroundus.

Whatistheaimoft’aichi?T’aichiemphasisestheneedtoachieveharmonybetweenbody,mindandspirit.Considereda‘movementart’,itseekstocultivateanunderstandingofchangeasanaturallifeprocess,believingthatweshouldacceptchangeasitisinevitable.

WHATIST’AICHI?To an outsider, t’ai chi may seem a slow-moving choreography of positions,interlinked by adjustments in the participants’ balance and stance. Themovements should be carried out slowly; they should flow smoothly andrhythmically, enhancing balance and posture. Severalmain principles underliethe practice of t’ai chi; one of these is ‘lift the head’, which encouragesparticipantstolengthentheirneckandspineconsciouslyduringthemovements.Slowandlowtransitionsaremoredifficulttoperformasthebodyweightisovera single leg for longer. The goal is to achieve a smooth transition from onestance to another. In order to do this the participant needs to focus on theirpostureandmusclebracing.The‘pushhands’styleencouragesanactivereleaseofthisbracedpositionwhilesupportingthebodywiththeweightbiasedtoone

leg(thehandactionsemphasiset’aichi’smartialartselement).T’ai chi encourages fluidity of joint movement rather than specific muscle

strengthening. This continual movement improves circulation and can helppatientssufferingfromarthritisandrheumatism.Theroleof t’aichi incorestability training is in itspursuitof theability to

remainbalanced,withtheappropriatespinalposture.Taoistmonksbelievedthatthere is an important relationship between the body and gravity, and that weshould utilise the energy that gravity provides tomove the body through thisforce with good posture. This physical ‘good balance’ then transcends into asimilarabilitytobewellbalanced,bothphysicallyandemotionally,inlife.T’ai chi is renowned for its therapeutic qualities, both on a physical and

functionallevel.Stressaffectsthebodyinmanyways–tighteningofmuscles,tension,irritability,andsoon–andt’aichiusesacombinationofdeepbreathingtechniques, fluidity of motion, and the relaxing of both mental and physicaltensionsthathelpsrestorebalancethroughoutthebody.Thiscleansingoftensionseemstohelpdissipatestress.

WHOCANBENEFIT?Becauset’aichifocusesonbalanceateverylevel,itisaneffectivetrainingaidfor older people. The entire body is recruited into eachmovement, and on somany levels that it seems there is a symphony of sensation, perception andability,integratedintoacentrallybalancedandfluidconsciousness.The joints of the ankle, knee and hip are constantly challenged, so body

awareness,postureandbalanceareallimproved.Thisleadstoagreatersenseofconfidencewith regard tomovement, which helps those practising t’ai chi toleadamoreactivelife.Thefitnesslevelrequiredbeforeembarkingonat’aichicoursewould quite simply be the ability towalk unaided (however, in certaincircumstances even this inability can be overcome through modification oftechnique).One interesting aspect mentioned by students of t’ai chi is that it draws

together‘oppositesofmovement’.Forexample,itcanbeconsideredtobeasoftart but extremely powerful: you are exercising while remaining calm andrelaxed.T’aichicanreallymakeyouthink;itchallengesyourpreconceptionsofhowyouexistinrelationtogravity,yourinnerselfandyourrelationshipswithothers.One importantpointdemonstratedbypractising t’aichiwitholderpeople is

that,whatever ageyou are, there is stillmuch tobe learned. Improvements inbalance, core function and mobility can be achieved, while the cognitive

functioningofthebrain(bothintermsoflearningandwithregardtomovementskills) is stimulated. Such ‘growth’ occurs atmany different levels – spiritual,physical, mental and emotional – and encapsulates what t’ai chi is all about:movement,changeandrediscovery.

YOGAHISTORYYoga is a spirituality involving physical and mental discipline. Although itoriginatedinIndiaover5000yearsago,itsrootsarestilluncertain.Ithasthreemajorcultural influences:Hinduyoga,Buddhistyogaand Jainayoga. In1893themissionarySwamiVivekanandaiscreditedwiththeintroductionofyogatowestern societies after speaking at the Parliament of Religions. Just over acenturylater,thecurrentwesternyogamovementhassome20milliondevotees.

ThreeinfluencesThephilosophyofyogasuggeststhatcreationandlifeissubjecttotheinfluencesofactivity(Rajas),inertia(Tamas)andclarity(Sattva).9

WHATISYOGA?Theword yogameans union, and yoga teachings aim to educate themind tocontrolthebody.Thiscontroloccursthroughfiveprinciples:

•properbreathing•correctdiet•relaxation•exercise•correctthoughtandmeditation.

Yoga poses encourage you to maintain a specific posture and hold it, whilerelaxing,sothatthemindcanbeundisturbed.Thisemphasisonbodilyposture,or‘asana’,probablysumsupthemainideawesternsocietieshaveofyogaanditsprinciples.The‘asanas’aretaughtinsequence,emphasisingvaryinglevelsofspirituality,meditationanddynamicmovement,accordingtothespecificstyle.For somepeople, thewordyogamay conjure up images ofwiry Indians in

contorted postures, levitating above the ground andmeditating incessantly. Inreality it is aphysical and spiritualdisciplinewhereyou transcend to ahigherstate of consciousness through the use of meditation, different postures andbreathingtechniques.Yoga seems to be everywhere, andmanyof its current ‘derivatives’ use the

term‘yoga’asaprefixtoassisttheirmarketability.Howcloselythesealternative

conceptsreally relate toyoga isquestionable,yet theyallserve thepurposeofcombiningmindfulmovementwithposturesthatrequireelementsofabdominalbracingtomaintainform.

WHOCANBENEFIT?Yoga ispractisedbypeopleofallages,andbenefitscanbegained throughoutyour life,whateveryourage.Many fitness texts identifywith thebenefits thatyogacanprovide, including recovery from injury, and improved concentrationandmentaldiscipline.Atadeeperlevel,yogahasbeenpraisedforitsabilitytoheighten spiritual awareness and enlightenment, both of which can result instressreduction.Yoga assists with co-ordination in children and can help to improve

concentration andmental focus. The asanas can help relieve backache duringpregnancy and increased mobilisation of the joints in the stances can helpimprovepostureandcirculationinolderpeople.Sportspeoplecanbenefittoo,asyogacanhelptoregulateanymuscularimbalancesandimproveflexibility, legstrength,balanceandconcentration.In the western world, Hatha yoga is the most common form practised.

Devoteesaredrawntothisstyleintheunderstandingthatthedifferentposturesand movements are combined to increase flexibility, improve relaxation andenhance spirituality. Its therapeutic effects – improved strength and flexibility,togetherwithvitality,andimprovedconcentrationandimmunesystemfunction–arenowwellknown.WhileitmaybetruethatHathayogacanenhanceallthesefunctions,thisis

simplyaby-productofthebiggerpictureofwhatyogareallyisandwhatitcando for you.Yoga is about clarity ofmind and body; it tries to peel away thelayersofobscuritythatsurroundus,helpingusachieveanuncloudedview,andtheabilitytoseeandperceivethingsclearly.Thebenefitsofyogamaybereapedbyanyone,andwhiledifferentstyleswill

have a different emphasis and identifywith different elements – being gearedtowards spirituality, meditation or well-being – many forms encourage bodyawareness to facilitate these elements. Heightened body awareness and theability to maintain form in various postures is an excellent way of achievinginnerstrengthfromthedeepstabilisermuscles,eitherdirectlyorindirectly.

THEALEXANDERTECHNIQUEHISTORYFrederick Matthias Alexander was born in Tasmania, Australia, in 1869. HespentawhileinMelbourneanddevotedmuchtimetoactingandgivingrecitals– his voice suffered as a result. On self-examination he discovered that thepositioninwhichheheldhisneckandheadaffectedhislarynxandconsequentlyhis voice.This ledAlexander to hypothesise that themanner of ‘doing’ couldultimately affect function. He concluded that habitual patterns of movementmightnotbe the‘mostappropriate’ foroptimumfunctionand that itwouldbewise to reconsider movement as a whole based on the desired function oroutcome.Thismeantrelearningmanyeverydaytasks.In the early twentieth century he moved to London and set up a practice,

treatingmanyactorsandactresses.Overthenext50yearshegainedtherespectofmanyinfluentialpeople,includingGeorgeBernardShaw.

WHATISTHEALEXANDERTECHNIQUE?TheAlexander technique identifieswith the correct functioning of the humanbody, its naturalmovements andhow to perform themwithminimal ease andcausingminimaldisruption.TheAlexanderprinciplestatesthatcertainwaysofmovingarepreferabletoothersandthatnotapplyingthese‘better’movementshasanegativeeffectonthefunctioningofthebody.11In his book, The Use of Self, published in 1932, Alexander specifies

movements as ‘Use and Mis-use’. He proposes that some of the resultantconditions of mis-use of the body’s natural movement and function are poorpostural effects that can, in theirmost severe form, cause breathing disorders,arthritis,backaches,headachesandgastro-intestinalconditions.

WHATARETHEBENEFITS?TheAlexander techniqueoffersawayofchangingyoureverydayhabits to re-educateyourmindandbody toachieve improvedmovement,balance, supportand co-ordination. The emphasis is not just on mind/body interaction but onlookingattheentireprocessofmovementandfunction.Thefocusistoreleaseunnecessarymusculartension,inthebeliefthat,astheresultofmodernliving,our muscles are continually being tightened and our bodies distorted andunbalanced. This increase in tension, located in the neck and upper back,restricts the head’s freedom ofmovement and interferes with our posture and

functionalmovement.Bycreatingharmonyofmovementyoucangainharmonyoffunction.During an Alexander class, your teacher will probably use a hands-on

technique to feel your breathing and movement patterns, and to locate anytension by touching your neck and upper back. This hands-on technique isbeneficialbecauseyourteachercanliterally‘feel’yourtensionandmovementswhilemovingandmanipulatingyouintotheappropriateposition.Initially,itisadvisabletoattendclassesregularlyduringthefirstfewweeks,evenasregularlyas twoor three timesaweek,as there ismuchnew information tobe learned.Lateron,though,attendingonaweeklybasisshouldbefine.The process of learning newmovement, together with an understanding of

sensory appreciation and control of inhibition, offers one explanation of theprinciplesof theAlexander technique.Thecorrectuseoffunctionalmovementand posture to encourage a beneficial link between health and well-being isperhapsanother.

THEFELDENKRAISMETHODHISTORYMosheFeldenkraisintroducedhismethodofintegratedmovementandfunctioninthemiddleofthetwentiethcentury,believingthathumansdonotliveattheirfull potential but that, through gentlemovement and the development of self-awareness,theycouldaidself-healingandtransformation.Working in unison with the nervous system, the Feldenkrais method was

designed to improve flexibility and enhance well-being. The underlyingprinciple behind the method is that one should relax into the postures withfluidity. Correct posture should be approached with minimal effort. The ideabehind this is that a relaxed yet aware bodywill form a natural alignment ingravity.Musclesshouldhelpaligntheskeleton,allowingmovementwherenecessary.

The focus is that of natural balance rather than correct posture. A constantemphasisondevelopingself-awarenesswithregardtoalignmentandbalanceistaught.

WHATISTHEFELDENKRAISMETHOD?TheFeldenkraismethod explains that there are three factors that contribute toposturalproblems:

•poorbalance•unnecessaryeffort•lackofself-awareness.

Poorbalancecancreatetensioninthemuscles,whichinturncancompoundthepostural problem itself. Tension in the neck and ribs can cause the body toassumeaposture that is off-centre and so balance is affected.As a result, themuscles are compromised and this in turn leads to worsening posture andincreasedtension.

WHOCANBENEFIT?Feldenkrais believed that neuro-muscular disorders such as strokes, cerebralpalsy or spinal injury could benefit from this alternative system of functionalmovementandself-healing.Inaddition,hebelieved that therewerebenefits tobegainedforthosesufferingfromthediscomfortofskeletalproblems,neckpain

and stress. The method was less about curing any conditions, and moreconcerned with looking at better ways of dealing with them. Feldenkraisbelieved that, often, the discomfort was based on the body’s response to aspecificconditionratherthantheconditionitself.If theycanapplyfunctional integrationandawarenessofmovement,human

beings have an enormous capacity for self-correction and self-improvement.Many students of this technique experience improvements in posture and areductionindiscomfort.Feldenkraisteachingis,liketheAlexandertechnique,largelybasedontouch.

The teacher demonstrates new movement patterns and neuro-muscularorganisationusing,literally,ahands-onapproach.The Feldenkrais method is a system in which correct body movement and

functional alignment can help reduce the effects of physical or emotionaldiscomfort.Ithasbeenshowntohelpenhancefunctionalmovementinathletesanddancers.

CORESTABILITYTRAININGFOROLDERPEOPLEParticipationinanyofthedisciplinesdescribedinthepreviouschaptercanleadto increasedmobility, improved posture and possible core strength gains. Theinclusionofvarious formsofholistic andmind-focusedexercisewill certainlybe of benefit to older people. The baby-boomers will soon be entering theirgoldenyearsandthereisagrowingneedforactivity-basedexerciseroutinesthatwillbenefitthisgrowingagegroup.At the end of the twentieth century, the number of people aged 65 or over

neared20percentofthepopulation;indeed,inthenext30yearsthesizeofthe50+ age group will have increased by another 74 per cent.12 Research hasindicated that fitness and strength gains, together with reduction in body fat,increasedmobilityandmanyotherhealthgainshavebeenachievedinpeopleintheir sixties, seventies and eighties. Yet one area that is often forgottenwhendesigningtrainingprogrammesfortheelderlyisthatofbalance.Impairedbalancecanresultinfalls,andthesearetheleadingcauseofdeathin

olderpeople,especiallyfromtheageof70onwards.Withthisinmind,exerciseprogrammes should link specific leg, lower back and core trunk-strengtheningexerciseswithdynamicmovementsthatimproveco-ordinationsuchasstandingonone leg, throwingandcatchingballs,andexercisingwitha stabilityballorsomethingsimilar.T’aichi(seehere)hasa lowriskof injuryandisrenownedfor itsability to

instilafeelingofrelaxationandimprovecognitivefunction.Yetithasalsobeenshowntodevelopexcellentbalanceandmobilityintheelderly.16,17Other forms of therapeutic exercise, such as yoga, and the Alexander and

Feldenkraistechniques,couldplayavaluablepartinanoverallhealthandwell-

beingtrainingprogrammefortheelderly.Anyactivitythatrequiresmobilisation,balanceandco-ordination,whilesimultaneouslypayingattentiontoposture,willhave definite benefits for core stability. Ballroom dancing is one option,dependingontasteandmusicalpreference.Ihaveevenbeenfortunateenoughtoexperienceahip-hopstreet-danceclassatahealthclub,inwhichthemajorityofthe participants were over 55, the oldest being 76 years of age – a trueinspiration.As the percentage of older people in the population grows, more thought

needs to be put into expanding current training ideologies. Humans are notautomaticallydestined for retirementhomesand institutions. If the appropriatetrainingprinciplescanbedevelopedtocoveramorefunctionalapproach,olderpeople’slifestylescanbeenricheddramatically.Onepossibleapproachisaspecificemphasisoncorestabilisation,whichcan

enhancebalanceandposture,leadingtoenhancedintegratedfunction,improvedmobilityandanenrichedlife.

CORESTABILITYTRAININGFORCHILDRENCore stability training is not just for adults. In fact, many children’s gamesrequirecorestabilityandbalanceatvariouslevels.Oneaspectofcorestabilityisthecapacitytokeepaspecificposturewhileinunstablepositions;anotheristoovercome momentum by using appropriate abdominal contraction andincorporationofthestabilisermusclestominimisefurthermovement.Youonlyhavetothinkofchildren’sgamessuchasmusicalstatuesorhopscotchtorealisethelevelofproprioceptiveadjustmentcalledfortomaintainbalance.It is only relatively recently that balance and agility training has been

introduced to sports training drills both at senior and youth level.While it isgenerally understood that sports training ultimately needs to be sport-specific,manyof the fundamentalsofbalance,agility trainingandcorestabilitycanbeachieved simply by having fun and playing games.Consider themotor skills,functionalstrengthtrainingandneuro-muscularcontroldevelopedandimprovedwhenclimbingatreeorswingingonarope.All too often when designing core stability programmes, trainers focus on

drillswithapuristemphasis.Asaresult,theysometimesmissthebiggerpictureoffunctionaldesignandconditioningrelativetocertainactivitiesorsports.It’sall tooeasy toforget thegamesandactivitiesofourownchildhoodand

adolescence;backthen,wespentanenormousamountoftimejustplaying.Whynotrecapturethoseverysameideals,theverysamespontaneityandzestforlifethatwasapparentinyourlong-forgottenyouth?By disguising exercises and fitness principles, making them look like play

activities, you can achieve amore intense workout because, often, youwon’teven realise how hard you are working. Some of the activities are quitedeceptiveanditiseasytogetcarriedaway–therelativeintensitywon’tbecomeapparentuntillater.Belowaresomeideasbasedonclassicchildren’sgamesthatrequirevarying

degreesofabdominalbracing,balance,agilityandstabilisation.

TAG(STUCK-IN-THE-MUD,MUSICALSTATUES)•This is simplyanykindof taggame,where restrictionsareputoneither thechasers or those being chased: for example, hopping only, backwardsmovementonly,walkingonly.

•Once tagged, the person remains still,waiting to be un-tagged (a version ofstuck-in-the-mud).

•Thewinneristhelastpersontobetagged.

Modifications•Youcanmodifythisdrillbymakingeveryone‘freeze’onacommandorwhenthemusicstops.Inthiscase,thestabilisermuscleshavetoworkovertimetodecelerateyou,yetkeepyourbalance.

HOPSCOTCH•Tobegin,drawsomelinesonapathwithchalk,orusethepatternoftheslabsonyourpatio.

•Throwastoneaheadofyouonthefloor,thenhoptowardsit,onehoponeachpavingstone.Benddownononeleg,pickupthestoneandhopback.

PATIOMADNESS•Get intoa sports stancewithyourabdominalsbracedandyour feet shoulderwidthapart.

• Try touching every paving stone on the path/patio with each foot, withouttouchingthecracks,asquicklyaspossible.

• Make sure the emphasis is on keeping your torso in a braced positionthroughout,andkeepbreathing.

•Timehowlongittakesyoutocovereverystone.Restandrepeat.•Thisisafantasticwayofdevelopingco-ordination,balanceandagility.

LEAP-FROG/LEAP-FROGRACES•Workingwithapartner,leap-frogovereachothertoadesireddistance;orleap-frogoverapartnerandthencrawlthroughtheirlegs–theythenfollowsuit.Aimeithertoachieveatotalnumberoracertainduration.

• Make sure that, as you go to jump over your partner, you brace yourabdominalstoassistwiththeforcerequiredinthejumpingmovement.

• In addition,whenbendingoverwaiting tobe leap-frogged,youwill need tobraceyourabdominals,torsoandlegstoavoidcollapsing.

‘SPIDERMAN’• Position yourself on all fourswith yourweight evenly spread between yourtoesandyourhands.

• Keep your feet and knees turned out slightly to minimise hip flexorinvolvement.

• Brace your abdominals and keep your torso as rigid as possible.Keep your

spineinneutralthroughout.• With small movements of your hands and feet, ‘crawl’ yourself forwards,makingsureyoupreserveneutralspineandwithminimalmovementthroughthehipsandpelvis.

•Aimtocoveradistanceof10–20mbeforerestingbrieflyandrepeating.

WHEELBARROWRACES•Startinthepush-uppositionwithyourlegsbehindyouandyourfeettogether.•Yourbodyshouldremainperfectlyrigidthroughout.•Yourpartnerthenliftsyourlegsoffthefloor,holdingyourankles.•Thismightbehardenoughformostpeopletomaintain,buttomakeitharderstill try to walk forwards on your hands over about 3–10m, keeping yourbodyandlegsstraight.

•Makesureyoukeepyourabdominalstensedthroughout.•Don’tletyourbacksagatanystage,asthiswillmeanlossoftensionthroughyourabdominals.

•Anexcellentworkoutforyourupperbody,shoulderstabilisers,abdominalsandback.

HULA-HOOP•Ifyoucanbeg,buyorborrowalargehoopthatisbigenoughtofitaroundyourwaist probably twice over, then learning to hula-hoop can be a funway oftoningupyourtummy.

•Bykeepingthehoopspinningaround,usingarotatingmovementof thehipsand torso, all the abdominalmuscles are activated. Thiswill help tone andtightenyourentiremidsection.

PIGGY-BACKRACES•Aswellasbeinganexcellentcalorie-burnerandgreatforthelegmuscles,thisactivity requires you to brace your abdominals and torso in preparation foryourpartnertojump/climbontoyourback.

• Without the appropriate abdominal bracing and correct breathing duringmovement thisexercisecancause injuries.Careandcommonsensemustbeappliedatalltimes.

• Make sure you can maintain your partner’s weight in a relatively uprightposturetoavoidanydiscomfortorriskstoyourlowerback.

SPACEHOPPERS

•Bouncingonaspacehoppercanbeanexcellentwayoftrainingbalancewithfun.

•Sitonaspacehopper,leaningforwardsslightly,andaimtocoverasetdistancewithoutfallingofforlosingcorrectabdominaltension.

•Becarefulifusingachild-sizehopper,asthisislikelytobetoosmallforyouandcouldputunnecessarystrainonyourlowerbackandknees.

Whenyoutraininwateryourbodyhastoovercomedifferentprinciplestothoseencountered on land, namely buoyancy, water resistance and hydrostaticpressure.Archimedes, anAncientGreekmathematician, discovered thatwhenan object is immersed inwater, the amount ofwater displaced is equal to themass of the object immersed. This displacement causes the water to have abuoyancy effect on the object immersed and, consequently, the gravitationaleffectsareminimised.

THEBUOYANCYEFFECTPutting this intocontext,whenyouget intoa swimmingpool, thewaterhasabuoyancy effect on your body. The deeper you are the greater the buoyancyeffectandthelesseffectgravityhasonyourbody.Ifyoustandinwatertowaistlevel,thegravitationalforcesarereducedby50percent,whereaswithwateratchestlevelgravitationalforcesareonly20percentofthoseonland.18Thesebuoyancyeffectsmeanthatlessstressisplacedonthebonesandjoints.

There is reduced pressure on the skeleton, muscles, ligaments and discs. Forthesereasons,water-basedactivityoffersaneffectiveformofrehabilitationforthose with muscular, joint or spinal injuries, who would find it difficult toexercise ‘normally’. Inaddition, those returning toexerciseafter a longbreak,andanyonewhoisoverweightorelderly,canbenefittoo.Thebuoyancyeffectsofwater-basedexercisemakeit ideal: theparticipantwillbesupportingonlyafractionoftheirbodyweightandthisminimisestheriskofinjury.On land,when liftingyour armsorholdinga specificposition,youhave to

work certainmuscles to hold your limbs ormove them against gravity.When

immersedinwater,gravitywillnothavethesameeffect–quite thereverse infact. If you are immersed up to your neck, the buoyancy of the water willnaturallyliftyourarmstoitssurface.Thisisusefulas,inadditiontothebenefitsmentionedabove,italsoenablesyoutoachievearesistanceeffectwhenworkingagainstupwardbuoyancyforces.Thiseffectcanbeenhancedifyouworkwithspecificflotationdevices,whichincreasethebuoyancyeffects.

HOWFATSTORESAFFECTBUOYANCYBuoyancyisaffectedbytheamountofbodyfatyouhave,itsrelativedistributionaround your body and also the air in your lungs. Themore fat you have theeasieritwillbeforyoutofloatbut,often,yourstabilityandspeedofmovementindeeperwaterwillbehardertomaintain.Thelessfatyouarecarryingthelessbuoyantyouwillbe,yetwhileitwillbeharderforyoutofloatindeeperwater,youwillbemorestableandyourmovementfasterinslightlyshallowerwater.Whereyoustorefatisalsoimportant.Mentendtostoremorefataroundtheir

waistsandupperbody,whereaswomentendtobemorepear-shapedandoftenstore more fat on their legs and buttocks and around their hips. If you havegreaterfatstoresinyourupperbody,maintainingaverticalpositionisrelativelyeasy, yet a more horizontal position is harder, as your legs will tend to sink.Exercisesthatrequireaverticalposition,however,willbemorechallengingforthose with excess fat distributed around their hips and lower body. In thesesituationstheabdominalshavetoworkmuchhardersimplytoremainupright.

RESISTANCEINWATERWhenexercisinginwatertherearethreedifferentresistancestodealwith:

•frontalresistance•eddyresistance•viscousresistance.

Eachofthesehasadifferenteffectonthebody.Waterisapproximately12timesmoreresistantthanair,sowhenyouperformmovementsinwater,youneedtoconsider the speed, surface area and lever lengthused.18 For example, if yourmovementistooslowtherewillbeminimalresistanceeffectsagainstthewater,as the greater the speed of movement through the water, the more force isrequiredbythemuscles.

FRONTALRESISTANCEThedraggingeffectoffrontalresistanceshouldalsobeconsidered.Thisoccurswhenanobjectwithalargesurfaceareamovesthroughwater.Takeyourhand,for example: if you slice through water with an open hand and your fingerstogethertherewillbemuchlessresistancethanifyouhaveaclenchedfistorifyou‘cup’yourpalm.Thelargeranobject’ssurfacearea,theharderitwillbetomovethatobjectthroughthewater.Inadditiontothesurfaceareaofanobject,the lever length used in themovement is also a factor. Think aboutmaking arunningmovement,usingbentarms,indeepwater.Thewaterresistanceagainsttherelativelyshortleverswillbemuchlowerthanifyourarmswerestraighter,creatingalongerlever.

EDDYRESISTANCEEddyresistanceisadrageffectcreatedasyoumoveanobjectthroughwater.Itis a form of turbulence where, whenmovements are performed at speed, thewater creates currents that affect yourmovement. To overcome these currentsyou have to engage your stabiliser muscles to maintain your balance. Whenperforminglargemovementsinaclassenvironment(‘aquafit’,etc.),theseeddycurrentswill bemuchgreater due to thenumberof bodies affecting thewaterandcreatingcurrents.

VISCOUSRESISTANCEThelastsortofresistancetomentionwhenthinkingaboutexercisinginwateris

the viscous effect. However, this is not as important as the other types ofresistance because even though water, like any liquid, has a viscosity that isaffected by temperature, most swimming pools are of a similar temperaturethroughout,sotheviscosityofthewaterremainsrelativelyconsistent.

HOWEXERCISINGINWATERCANBENEFITCORESTABILITYWhen performing movements in water, your stabiliser muscles have to actconstantly to maintain posture or correct form against the multi-dimensionalforces that are acting on your body. All movement will require strongreinforcement fromyour abdominalmuscles, so you should focus on both theappropriate contraction during themovements and on allowing sufficient timeaftereachexercisetorelaxyourmusclesandletthemrecover.Itisveryeffectivetoperformpowerfulanddynamicmovementsinwaterdue

to the resistance effects already described. However, before you embark on awater-basedtrainingprogrammeyoushouldconsideryourownfitnesslevelandstrength.Aswithanyfitnessplan,starteachexerciseatbeginnerorbasiclevelbeforeyouincreasetheintensitybyusinglongerleversorfloats,andbeforeyouincreaseyourspeedofmovement.Certain equipment can be used in water exercise to aid buoyancy, improve

your grip on the pool floor and make movements harder by increasing thesurfaceareatobemovedthroughthewater.Someofthesearedescribedbelow.

‘GRAVITY’/BUOYANCYVESTSThesearevestswornaroundthechest,whichhaveabuoyancyeffectthatallowsyou to perform deep-water exercises without having to worry about sinking.These have been shown to be excellent devices when used to achieve fitnessgainsbyathleteswhocannotperformimpactexerciseduetoinjury.

AQUADUMBBELLSORFLOATSThesearefoamorpolystyrenefloatsintheshapeofdumbbells.Theycanactasa floating aid when placed under your arms or as a resistance tool whenimmersedinwater.Theirlargesurfaceareameansthattheyrestrictmovementinthewaterandtheirbuoyancyeffectmeansthatthereisincreasedresistancewhenyoupressthemdownwards.

AQUASHOESAquashoesareworn in thepoolandofferexcellent tractionon thepoolfloor,allowingyoutogetamuchfirmergrip,whichcanassistyourstanceandbodyposition in thewater.Aquashoesareexcellentwhenchangingdirection in thewaterorwhenyouneedto‘brake’orstopquickly.

WATEREXERCISES

Exercise23.1RockingHorse

Startingpositionandaction•Thisisagoodwarm-upexerciseasthemovementcanbegraduatedeasily.•Standwithonefootinfrontoftheother,withyourweightonyourrearlegandyourfrontlegslightlyraised.

•Braceyourabdominalstomaintainastrongtorso,androckforwards,hoppingontoyourfrontfootandliftingyourrearfootasyoudo.

•Bendyourfrontlegthenextendit,pushingyoubackto‘hop’backontoyourrearfoot,raisingyourfrontkneeasyoulandonyourrearfoot.

• Continue this rocking action, maintaining abdominal tension, and graduallyincreaseyourrangeofmovementasyourock.

• Change your legs after 15–20 rocks so that your front and rear legs arereversed.

Coachingpoints•Thisisagoodmovementtohelpbeginnersget toknowthefeelofthewateranditseffectsontheirrelativebodyweightandmovementpotential.

• Start with a small movement at a leisurely pace and gradually build upmomentumandyourrangeofmovementasyoufeelmoreconfidentandbegintowarmup.

Exercise23.2Single-armPunches

Startingpositionandaction•Standinwatertochestorshoulderheight,holdingafloatoraquadumbbellinyourrighthandnexttoyourrightshoulder.

•Keepthefloatunderthewater,braceyourabdominalsandextendyourarminapunchingaction.

•Atfullextension,pullitbacktowardsyourshoulderandrepeat.•Perform15–30punches,makingsurenottolockoutyourarmbeforeswappinghandsandrepeatingwithyourleftarm.

•Keep themovement slow to startwith,graduallygatherpace to increase theintensity.

Coachingpoints• If using an aqua dumbbell is too difficult, reduce the intensity by using acuppedhand instead.Be careful not toover-rotateor over-reachduring thisexercise.

• Try the exercisewith a rigid posture, keeping the torso still. By applying asmall rotation, a fuller rangeofmovement canbe achieved in thepunchingphaseand the retraction,orpulling,phase.This canalsobeperformedwithboth arms working alternately, but greater stabilisation is required whenworkingunilaterally.

•Youmight find thata split stance,withone foot in frontof theother,makesyourbalanceeasiertomaintain.

Exercise23.3ArmPulls

Startingpositionandaction•Standasbefore,inwatertoshoulderlevel,holdinganaquadumbbellorfloat.•Holdthefloatatarm’slengthinyourrighthandwiththefloatonthesurfaceofthewater.

•Brace your abdominals and, keeping your torso upright, pull the float downtowardsyourwaistinanarc,keepingyourrightarmslightlybent.

•Thenreturnthearmtothesurface.•Aimfor10–20repetitions,changehandsandrepeatwiththefloatinyourlefthand.

•Asyoupulldown,focusoncontractingyourabdominalmusclesandsqueezingthemusclesofyourbackandbetweenyourshoulderblades.

Coachingpoints•Whenyou return the float to the surface, thebuoyancyeffectwillmake thiseasy,yetwhentheexerciseisperformedatspeed,thesurfaceareaofthefloatwill provide resistance and the frontal shoulder muscles will be forced towork.

•Avariationistoperformthemovementusingbotharmstogether,cuppingyourhands.Thiswillreducethelateralandtorqueforcestoyourtorso,butincreasethestabilisationnecessarytomaintainanuprightposition.

Exercise23.4AlternateBearHugs

Startingpositionandaction•Standinwatertochestheightwithyourarmsouttoyoursidebutstill inthewater.

•Braceyourabdominalsandmaintainanuprightstance.•Sweepyourrightarminwardsinalargearctocrossthecentreofyourbody,using your chest muscles in a forceful action at speed, pushing the wateracross your body to the front.Then slowly lower your arm and let itmoveoutwardsandbacktothestartpositionwithmuchlessforce.

•Asyourrightarmcrossesthecentreofyourbody,performthesameforcefulmovementwithyourleftarm,asyourrightarmreturnstothestart.

• Repeat these forceful movements, alternating your arms in large sweepingactions,muchlikeafrontcrawlactioninswimmingyetwithoutanytwistingofthetorso.

•Perform15–20‘hugs’witheacharm.

Coachingpoints•Make sure the arm isnot lockedbut is slightlybent at the elbowduring thesweepingaction.

• As the movement is performed with a long lever you might tire quickly.Remember, themore force or speed you apply to themovement, the moreresistanceyouwillfeelandthehardertheexercisewillbecome.

•Thisexercisecanbeperformedwithbotharmstogetherand,ifrequired,usingdumbbells to increase the resistanceeffects.Usingbotharmswill, however,alterthedirectionemphasisofforcetothetorso.

Exercise23.5AlternateOutwardScoops

Startingpositionandaction•Thisexerciseissimilarinnaturetothealternatebearhugsbuttheforceisintheoppositedirection.

• Stand inwater to shoulder height and beginwith your arms outstretched infrontofyouunderthewater.

•Extendyourrightarmhorizontallyinasweepingactiontobringitouttoyourrightsideinahalf-crucifixposition,pullingthewaterbehindyou,thenbendyourarmandslowlyreturnitforwardstothestartposition.

• As you begin to bend your right arm, repeat the forceful outward-sweepingmovementwithyourleftarmandreturnslowlytothestartposition.

•Perform15–20alternatescoopswitheacharm.

Coachingpoints• The action is similar to the breast-stroke in swimming, but with the armsalternating.

Exercise23.6TrunkRotations

Startingpositionandaction•Standinwatertochestorshoulderlevel.•Claspyourhandstogether,outstretchedinfrontofyou.•Standwithyourfeetsturdyandbraceyourabdominals.•Rotatethroughyourwaisttoturntooneside,keepingupright,thenjustbeforereachingfullrotation,turnbacktheotherway,forcingyourarmsthroughthewater.

•Perform15–20double-armrotations.

Coachingpoints•Beginthismovementslowlyandgraduallyincreaseyourpaceandmovementrange.

•The‘eddydrag’effectswillmakethechangeofdirectiondifficult.

Progressions/adaptations•Thisexercisecanbeperformedwithbotharmsoutstretched to thesides ina‘crucifix’ position, and keeping the arms under the water’s surface. Careshouldbetakennottoover-rotateintheseexercises.

Exercise23.7Single-legSwings(HipExtension/Flexion)

Startingpositionandaction•Standso that thewater level isataboutchestheight,holdingonto thepool-sidewithyourrighthand.

•Brace your abdominals prior to and throughout allmovements to keep yourtorsostill.

• Drive your left knee forwards and up, bringing your thigh to a horizontalposition, then pull it back, extending your hip and leg to push the leg outbehindyou.

•Becarefulnottoarchyourlowerbackortiltyourpelvisexcessivelyduringthemovement.

•Perform10–15legswingsbeforechanginglegs.

Coachingpoints•Beginthismovementwithabentlegtoreduceintensity,thengraduallyextendthe leg, without locking it at the knee, to increase the lever length andintensity.

•Performingthemovementfasterwillalsoincreaseintensity.

Exercise23.8Twists

Startingpositionandaction•Withyourbacktowardsthepoolwallandyourtorsopressedagainstit,holdontothepoolsidewithyourarmsoutstretchedtoeachsideandbringyourkneesupsothatyourthighsareapproximatelyparalleltothefloor.

•Braceyourabdominalsandrotatethroughyourtorsototwistyourlegsfirsttoonesideandthentheother.

•Becarefulnottotiltyourpelvisortwistyourlowerspine.•Perform15–20twistseachsideatmoderatepace.

Coachingpoints•Duetothe‘eddydrag’effect,makesurethatyoukeepyourabdominalstightlybracedwhenyouchangethedirectionofthelegmovement.

Exercise23.9Deep-water/SupineTwist-ups

Startingpositionandaction•Positionyourselfsothatyouareindeepwaterusingeitherfloatsoragravityvesttohelpyoustayafloatinanuprightposition.

•Braceyourabdominalsandliftyourkneestowardsyourchest,twistingslightlyso that you pull your knees up and to one side before lowering them andrepeatingtotheotherside.

•Keepthismovementatamoderatespeedsoyoufeeltheresistanceeffectsofthewater.

•Perform15–20twist-upstoeachside.

Coachingpoints• Unlike the previous exercise, which emphasises rotation, this exerciseincorporatesasimultaneousliftingandtwistingaction.

•Asyouliftandrotate,bringyourkneestoeachside,beingcarefulnottotwistfromyourlowerback,ortiltthepelvisexcessively.

Progressions/adaptations•Thisexercisecanbemodifiedbylyingonyourback,faceup,withyourlegsoutstretchedinfrontofyou.(Youshouldbeableto‘scull’withyourarmstostayafloatandshouldnotneedabuoyancyvest.)

• Bracing your abdominals as before, pull your knees in towards your chest,twistingslightlyso thatyourkneesarepulled in, first toyourrightsideandthentoyourleft.

•Thefastertheactionofbringingintheknees,thegreatertheresistanceeffectsofthewater.

Exercise23.10Pull-throughs

Startingpositionandaction•Rollforwardsoyourtorsoandheadareinaprone(facedown)positionwithyourlegsoutstretchedbehindyouinanear-horizontalposition.

•Haveyourarmsforwardsandyourpalms‘sculling’tomaintainyourposition.•Contractyourabdominalsanddrawyourkneesintowardsyourchest.•As you do this, rapidly sweep your arms together in an arc to give you thepropulsionnecessarytorockyourselfontoyourback,tofaceupwards.

•Extendyourlegsouttothefrontwithyourtoesupandyourarmsbyyourside,scullingtohelpyoustayafloat.

•Thencontractyourabdominalsagainandpullyourkneesup,butthistimetipforwardstorockontoyourfrontagainandextendyourlegsoutbehindyouastheywereinthestartposition.

• Aim to change positions 10–20 times, making controlled movementsthroughout.

Coachingpoints• Keep your head in line with your spine throughout and avoid arching yourlowerbackwhenintheproneposition.

•Increasingthespeedofmovementwillincreasethedifficultyoftheexercise.Ifyoufindthismovementuncomfortableindeepwater,useafloatorholdontothesideforassistance.

Thispartofthebookisaimedatthefitnessinstructororpersonaltrainerratherthan the individual exerciser.However, someof the general points raisedmayprovidefoodforthoughtforalltypesofreader.When introducing abdominal stabilisation exercises within a class

environment there are a number of practical factors to consider. The firstincludes the size of your class and also the space available as, when usingstability balls, say, the range of exercises and space required will sometimeslimitnumbers.Spaceisnottheonlylimitingfactorregardingthesizeofclass,however.For

instance, would you feel confident commanding a class of 25 participants ormore? More importantly, do you feel that you can explain and teach all thenecessarypostureadjustmentsinalarge-classenvironment?Thereisabigdifferencebetweenteachingabdominalstabilisationtechniques

onaone-to-onebasisandteachinginaclassenvironment.Thedifficultyisintheexplanationandapplicationofcontractionmethodsthat

arenecessarytotrainyourgroup.Ifyourgroupisconstantlychanging,withnewparticipants turning up every week, you will still have to go through theeducationprocessfromthestart,whichcanbeunnecessary,andratherdull,forregularparticipants.Thetrickistohaveashortseriesofexercisesthatcoverdifferentprinciplesof

stabilisationandeachofwhichhasanumberofprogressions.Inthisway,whenteaching an exercise, your regular attendees can quicklymove on to themoreadvancedprogressionsastheywillalreadybeawareofthebasicbodypositionsand bracing techniques. This will leave you more time to concentrate on thenewcomers.After the first threeor fourweeks, you should introduceonenewexerciseaweekandthenkeepthisexerciseforatleastfourtosixweekstoallowbothre-educationofnewcomersandpotentialprogressionforyour‘regulars’.

WARMINGUPThewarm-up section of a core stability class should include various forms ofrotation,flexionandextensionmovements.Thejointsneedtobemobilisedandthe heart rate elevated slightly.Yet the emphasis, aswith anywarm-up, is onperformingreduced-intensitymovementsthatrelatetothemovementsthatwillbeperformedintheclassitself.To begin, stand with your feet shoulder width apart and make various

graduatingtwistsandflexionsofthetrunktohelpmobilisethetorso.Graduatetheexerciseintensitybyperformingafewrepetitionsofeachexercisethatwillbeperformed in theclassyet,asmentionedabove,ata reduced intensity.Thiswill not only help mobilise the muscles and joints prior to the exercisesthemselves,butwill alsostimulate thebrainandnerveendings to rehearse thedesired movement. The neuro-transmitters in the brain send messages to themusclestomove,thenmessagesaresentbacktothepartofthebrainthatdetectssensorymovement toconfirm theactions thathave takenplace.This two-waymovement of messages is ongoing and continual yet, when introducing newmovements, constant rehearsal is important to help establish amovement andachieveproperform.Consider,forinstance,learninghowtorideabike.Theobjectiveistomove

thebikeforwardsbyusingmusclesinthelegtoworkthepedals.Themusclesinthe trunk need to be stabilised to allow force, and the hands have to grip thehandlebars. Inaddition, theneutralisermusclesandsensorynerves responsibleformaintaining balance have towork hard to stop the rider falling off.Whenlearning, this involves constant adjustment and re-adjustment: the neuralpathwayshavetobecreatedandreinforcedcontinuallyuntiltheabilityissecond

nature and the necessary adjustments work subconsciously. The process oflearningnewstabilisationexercisesworksinmuchthesameway.

SERIESOFEXERCISESThe stabilisation exercises should always be introduced first within a classenvironment, because they require greater explanation so that participants canachieve the correct position and contraction emphasis, and also because thestabiliser muscles have a greater endurance potential compared to the largermobiliser muscles. That said, from experience I strongly believe that a corestabilityclassshouldconsistofflexion,rotationandextensionmovements thatinvolvethemobilisermusclesatsomestage.Myreasonsforthisarethat therewillalwaysbesomeparticipants in largerclasses that simplydonotgrasp theactionofbracingandsowillcometoaclassandgainnothing.Whenworkingwithparticipantsthatfindthenewinformationandmovementstoodifficult,itisimportant not to blind themwith science or persist with teachingmovementstheycannotdo.Takeabreakfromthementalfocusrequiredfromtimetotime,and introduce simpler movements or movements that have been learnedpreviously,toreassurethegrouporparticularexerciser.Itisveryeasytogiveuponataskifyoucannotseethe‘lightattheendofthe

tunnel’,soalwaysaimtoprovidepositivecommentsonwhatyourparticipantscan do well and where there are opportunities to improve. This will reassurethem.Ifthereisevenasmallportionoftheclassthatcanidentifymovementsinwhich the participants feel confident they are doing well, this will encouragethem to return. Hopefully, on their next visit, they should gain a betterunderstanding of the contractions required during bracing activities, and willbegintoidentifywiththestabilisationprinciplesmorereadily.Ifyouareluckyenoughnottohavetoworryaboutclassnumbers,orifyou

have theopportunity toworkwitha smaller class (e.g.8–15people), thiswillmeanyoucanplaceyouremphasis solelyon stabilisation exercises initially, ifyou wish. Because you have a smaller class, you can work on a muchmore‘individual’basiswithall theparticipants regularly, thus literallygettinga feelfortheirkinaestheticawarenessandcontractionabilitythroughhands-onwork.

TIMINGS/REPETITIONSCorestabilitytrainingmaybeanewconceptfornovicesandathletesalike.Theintensity of certain exercises and movements will be relative to the skill or

abilityoftheindividualparticipant,yetnomatterwhoyouareworkingwith,thefundamentalsofstabilisationstillneedtobeapplied.Ifyourathletecanidentifywithappropriatebracingandstabilisationprinciplesthenyoucanmoveontothemoreintermediateexercises,butonlywhenyouaresatisfiedthatcorrectspinalalignment,breathingandmusclecontractionhasbeenachieved.For the initial exercises, repetitions should be performed slowly and

rhythmically, focusingona timingof2–5secondsfor themovementand3–10seconds for any holding or static positions. As the stabilisers begin to losecorrect tensionandposture, or correct form falters, theparticipant should rest.Participants shouldaimforup to10 repetitionsperformedwellbeforemovingon tomore advancedmovements.The focus is onqualityofmovement ratherthanquantityofineffectiverepetitions.

INTENSITYThe relative intensity of any exercise depends on many factors, not least ofwhich is your own fitness level togetherwith the level of resistance used, theduration of the static contraction, lever lengths, and so on. Intensity can beadjustedupanddowntosuittheindividual,andthisshouldbedoneonthebasisoftechnique.Withmostoftheexercisesinthisbooktheunderlyingemphasisisonimprovingcoremusculaturetoassistfunction.Withthisinmind,anyincreaseintheintensityofaparticularexerciseshouldbegearedtowardsincreasingthedurationofholdratherthanthelevelofresistanceoverload.Thecoremuscles,aswehaveseen,are‘slowtwitch’andworkthroughouttheday,sothetrainingofthemshouldbestructuredwithafunctionalfocusinmind.However, provided that the correct technique has been mastered in one

specificmovement, thenoverloadneedstobeprogressiveinorder tostimulatethemusclesandnerveseffectively.As inany trainingprogramme, progressiveoverload should be graduated in small increments, utilising the differentoverloadprinciplesoneatatime.Onlywhenamovementofexercisebecomesrelatively easy to perform for the necessary number of repetitions and/ordurationshouldyouincreasetheintensity.Donotforgetthatintensityitselfcanbesplitintotwocharacteristics:increasedstabilisationandincreasedresistance.When performing an exercise that has a sport-specific application, the

question of increasing intensity should be considered solely on the basis ofwhether this will enhance performance in the sport itself as opposed to justincreasingtheresistanceordurationforthesakeofit.

WORKINGWITHMIXEDABILITIESANDSPECIALPOPULATIONSWhen working with the deconditioned client, those suffering from injury orpregnant women, in other than the latter case it is important to ascertain thenature of the injury or problem.Without any knowledge of the condition it ispossiblethatyoucouldaggravateitandcausepain.Alwaysseekadvicefromadoctororreferyourclienttoaprofessionaltherapistforguidanceonthenatureoftheirproblem.Itisfinetodostabilisationexercisesduringpregnancyaslongastheexercise

intensityisattheappropriatelevelfortheparticipantandtheyhavealreadybeenexercisingpriortoandthroughouttheirpregnancywithoutproblems.Whileitisnotwise tobegin trainingduringpregnancy,most formsofbracingandpelvicfloorworkwill help train the coremusculaturewithout any risk to the foetus.Once again, though, exercise intensity should be minimal to start with andshouldprogressonlyverygradually,relativetotheconditionoftheparticipant.During pregnancy, any exercise in a prone (face down) position should be

avoided,asthiswillplacepressureonthefoetus.Itshouldberememberedthat,as the foetusdevelops,balancewill alsobeaffected, as thepregnantwoman’snatural centre of gravity will have changed. An example of a suitableprogrammeforapregnantwomanisshowninTable26.1.

BASICCLASSESFollowing a suitable warm-up, as described in the previous chapter, a classaimed at beginners, where there is no equipment available,might include theexerciseslistedinTable25.1.Whenincorporatingstabilityballs,thetwoclassstructuresoutlinedinTables

25.2and25.3mightbesuitable.If you are lucky enough to have a Reebok Core Board™ or BOSU™

available,thentheexercisesoutlinedinTables25.4and25.5canbeintroducedinaclassformat.

Table25.1Classsuitableforbeginners(noequipmentavailable)

Table25.2Stabilityballclass,suitableforbeginners

Table25.3Stabilityballclass,suitableforintermediate/advancedlevels

Table25.4BOSU™class,generallevel

Table25.5ReebokCoreBoard™class,generaltointermediatelevel

Table25.6Sports-specificclass

An advanced sport-specific class or training session usingmedicine balls andwobble boards might include the following exercises to apply core strength,specificpowerandstabilisationtraining.Theabovearejustsampleprogrammesforclassesthatcanbestructured,but

thenatureandintensityofexerciseisessentiallydependentontheabilityofyourgroup,aswellastheequipmentandspaceavailable.Providedthatyourgroupiswillingtobeadventurousandallparticipantshave

reachedasufficientlevelofability,thenanynumberofinteractivesessionscanbedeveloped.One word of warning, though: if you have a regular group with members

returning eachweek, their ability will improve rapidly.With this inmind, becareful not to allow an elitist atmosphere to develop, inwhich new exercisersfeel somewhat intimidated.Alwaysdemonstrate someexercises thataremulti-levelinintensitybutfollowsimilarteachingcurves.Inthiswayyouradvanced

participantswillhavesomethingtobegettingonwith,andyoucanspendmoretimewiththebeginners.

Oneofthemainadvantageswhenworkingonaone-to-onelevel,whetherasapersonaltrainerorinarehabilitationenvironment,istheconnectionyougetwithyour client. You have an ideal opportunity to educate them in the necessarymusclecontraction techniques,whilemakingsure theyarepositionedcorrectlyandidentifyingneutralspinethroughbothhands-onandobservationtechniques.Ofcourse,thisisalsotheperfectenvironmentforthemtocommunicatewith

youaboutanydifficultiestheyarehavingwithanyofthecontractionorbracingtechniques,withoutthefearofembarrassmentsometimesexperiencedinagroupexercisesetting.The relationshipyoudevelopwithyourclientshouldallow themto tellyou

whentheyfeeltheexercisesareworkingandwhentheyarenot,dueperhapstoincorrectposturalalignmentsormusclecontractionemphasis.Itisimportanttograduallyincreasetheintensityoftheexercisesandonlyprogressonthebasisofsatisfactory achievement of the previous exercise progressions rather thansimplychangingexercisesafteracertaintimetoreducemonotony.Asmentioned inChapter3, it is important to understand the needs of your

client and identify any imbalances they might have through the use ofappropriate screening tests. It is then possible to identify the specificity andextentofanycorrectiveexercisesandflexibilityworkthatneedstobestructuredbeforeembarkingonmoreadvancedexercises.A number of training organisations have recognised the need for corrective

work prior to more generalised training and I would strongly recommendreadingorstudyingfurtherwithorganisationssuchastheNationalAssociationof Sports Medicine or the CHEK Institute. Before you begin developingprogrammes for individualswhomight have possible imbalances, itwould be

wise tobestudyingata level thatgoesmuch further than thisbook.Thiswillgive you the confidence and knowledge to create your own structuredprogramme. I hope the exercises, ideas and principles in this book will be ausefulreferenceguideshouldyouneedsomenewexercisestoworkwith.Itmust be said that,while this bookhas tried to identifymany elements of

corestabilityfrom‘oldschool’to‘newschool’,thesheernatureandprogressionofthefitnessindustrymeansthatnoteverypossiblevariationcouldbedescribedordemonstrated.Below are some examples of training programmes for sports people and

special populations.These trainingprogrammes are not exhaustive and shouldbe used purely as a guide. Each programme has scope for further restructurerelativetothespecificityofthesportandtheindividualinquestion.Inaddition,the specificity of a certain positionwithin a team sportwill demand differentexercises.Assuch,furtherdevelopmentoftheprogrammewillbenecessary.

Table26.1Programmeforpregnancy1stand2ndtrimester

Table26.2Golftrainingplan

Table26.3Racquetsports

Table26.4Volleyball

Table26.5Fieldsports(soccer,rugby,hockeyetc.)

Fordescriptionsoftheseexercises,pleaseseehere.

LatisimusStretch

RhomboidsStretch

QuadsStretch

HamstringsStretch

GastrocnemiusStretch

ITBandStretch

TensorFasciaLataeStretch

PiriformusStretch

Firstly, I would like to thank all the guys at the gym: Jamal, Steve, Neils,Warren,DaveandMario,SimonandJake–thanksforallyourhelp.ThanksalsotoGrantformanagingtogetsomegreatphotosdespiteaveryhecticphotoshootschedule.Thankyoualso tomypublishers,A&CBlack,whosebeliefenabledme towrite this book in the first place.And lastly, thank you tomy fiancee,Michelle,notonlyforhelpingoutwith thephotosbutforherendlesspatienceandtirelesssupportthroughoutthewritingofthisbook.

AbductTomoveawayfromthecentre line.Forexample,whenabducting theshoulders,thearmsmoveouttotheside.

Aerobic With oxygen present. (Anaerobic means without oxygen or in theabsence of oxygen.)Alexandertechnique A retraining technique to reduceposturalproblems.

AtrophyThewastingawayofamuscle.Autogenic inhibition A reflex muscular relaxation that occurs in the musclewhentheGolgitendonorganisstimulated.

BiomechanicaldisadvantageThepointatwhichamusclehastodealwiththegreatesteffortbecauseofleverage.

BloodpressureTheforceofthebloodonthewallsofthearteriesasitcirculatesthroughthesystem.

BracingAtensingorcontractingofmuscles.CablesTheseareattachedtotheweightsonacable-pulleymachine.Calorie A unit of energy equal to the amount of heat required to raise thetemperatureofonegramofwaterbyonedegreecentigrade.

Central nervous system Comprises the brain, nerves and spinal cord andregulatesallconsciousmovements.

CoccyxThebonesatthebaseofthespine,formingthe‘tailbone’.Compound exercise An exercise that involves multiple muscle groups andusuallytwoormoremainjoints.

Concentric contraction A movement in which the muscle shortens as itcontractsagainstaresistance.

Cross-gravitationalforceAlateralorangledforcethatactsonthebodyduringcertainpowermovementsorwhenusingpulleycablesandmedicineballs,andsoon.

DiaphragmThemuscularpartitionbetweenyourlungsandyourabdomen.

DynamicmovementMovementinvolvingpower,speedorforce.Dynamic stabilisation Stabilisation while balancing on an unstable base ormovingplatform.

Eccentric contraction A movement whereby the muscle lengthens while intension.

ExtensionAstraighteningmovementaboutajointcausedwhenthejointangleincreases.

FacetjointsJointsbetweenonevertebralarchandanother.Fascia A tough sheet of fibrous tissue supporting and separating skeletalmuscles.

Fast-twitch fibre A muscle fibre with low endurance that responds better tospeed,strengthandpowermovements.

FlexionAmovementthatreducestheanglebetweentwojoints.FoamrollerAcylindricaltube,usuallymadeoffoam,usedasatoolwithinself-myofascialreleaseexercises.

ForceThepowerthatcausesanobjecttomove.Functional exercise Any exercise that relates to a specific movement orfunctionindailylife.

GolgitendonorganAsensoryreceptorfoundnearthejunctionoftendonsandmusclesthatissensitivetoincreasedtensionwithinthemuscle.

GravityThedownwardforceactingonourbodiesatalltimes.HipflexorsThegroupofmusclescrossingthehipjointthatassistinflexingthisjoint,i.e.whenliftingthelegorbendingthetorso.

Hyper-extensionTheover-extensionofajoint.HypertrophyOccurswhenmuscle filaments increase innumberand strength,increasingthecross-sectionalsizeofthemuscle.

Integrated functionalunitThe collective outcomeof relatedmuscles, nervesandbonesworkingtogetherinsynergytocreateaspecificmovement.

IntervertebraldiscsFlexiblecushioningpadsthatliebetweenthevertebrae.Intra-abdominal pressure The pressure created within the abdominal cavityduring abdominal bracing and muscular contractions of the abdominalstabilisermuscles.

Isokinetic contraction A contraction whereby the speed of movement iscontrolledregardlessoftheforceapplied.

IsolationexerciseAn exercise ormovement focusing on a specificmuscle ormusclegroup.

IsometriccontractionAmusclecontractionduringwhichthereisnochangeinitslength.

IsotoniccontractionAmusclecontractionthatcausesthemuscletoincreaseor

decreaseitslengthagainstaresistance.KinaestheticawarenessBeingawareof thebody’smovementandfunction inrelationtothebonesandmuscles.

Kinetic chain The result of muscles, tendons, ligaments, fascia, nerves andbonesworkingtogetherinsynergy.

LigamentBandoffibroustissueconnectingbonestootherbones.LumbarTheareainthelowerbackbetweenthethoracicspineandthesacrum.LumbarcurveThenormalcurveofthelumbarspinethatgivesitflexibility.Lumbo-pelvic–hipcomplex The group ofmuscles, nerves and bones that areinvolved inmovement and stabilisation around the hips, pelvis and lumbarspine.

MetabolismThetotalamountofchemicalchangesorreactionsinthebody.MotorskillTheco-ordinationabilitytoperformatask.MuscleAgroupofmusclefibresboundtogetherbyconnectivetissue.MusclefibreAmusclecell.Muscle spindle A sensory receptor within the muscle that senses when themuscleisbeingstretched.

MuscletraumaDamagetoamuscle,oftenthroughinjury.MuscularenduranceThe abilityof amuscle toovercomea resistance for anextendedperiod.

MuscularimbalancesThisiswhenonemuscleisoverlystrongincomparisontoaweakerlocalisedmuscle.

MuscularstrengthTheabilityofamuscleorgroupofmusclestoovercomearesistance.Thisisoftenreferredtoastheabilitytoperformasinglerepetitiontoovercomearesistance.

Myotatic stretch reflex This reflex action causes the muscle to contract topreventover-stretchingthejoint.

NervesElongatedcells that transmit informationbetweendifferentpartsof thebodyandbrain.

NeuralcanalSpacebetweenthevertebraethatallowsthenervesthrough.Neuro-muscularRelatingtothenervesandmuscularsystems.Neuro-muscularefficiencyTheabilityof theneuro-muscular system toallowagonists,synergists,stabilisersandneutraliserstoworktogetherefficientlyasanintegratedfunctionalunit.

Neuro-transmitters Chemicals that allow communication of informationbetweennerves.

NeutralspineThenaturalalignmentofthespine.NormallengthTheoptimumlengthofamusclerelative to itsnormal trainingmovementrequirement.

OsteopathSpecialistwhotreatsthejointsandsofttissuesthroughmanipulation.Overload Exercising a muscle with a greater resistance than normallyencountered.

OverloadprinciplesTherulesorprinciplesthatenableoverloadtooccur.Pelvic floor The group of muscles at the base of the abdominal cavityresponsibleprimarilyforbladdercontrol.

PelvisBonesfusedtogetheratthebaseoftheabdomen.PosteriorchainThenamegiventothemusclesthatrundownyourlowerbackandlegstoincludethelowerbackmuscles,glutes,hamstringsandcalves.

Postural deviations These occur when muscular and/or postural imbalancescause natural alignment to be compromised from the normal or neutralposition.

PostureTherelativepositioningofyourbody.PowerTherateofdoingwork,essentiallytheforcemultipliedbythevelocity,orthestrengthrequiredtoovercometheresistancemultipliedbythespeedofthemovement.

Primemover Themuscle directly responsible for amovement or joint action(alsocalledtheagonist).

ProgressTointensifyamovementorexercise.Progressive overload Increasing the resistance as a muscle adapts during atrainingprogramme.

ProprioceptionThecommunicationofmessagesfromthemusclestothebraintodeterminebodypositionandmovement.

RangeofmovementTheamountofnaturalmovementaboutajoint.RegressTomodify/makeeasierorreducetheintensityofanexercise.Repetitions Often shortened to ‘reps’, the number of times you perform acompletemovementinanexercise.

ResistancetubesTubes that increase in resistance as they are stretched.Theyoften come in different colours to denote thickness and potential resistanceintensity.

RotationTherotationalmovementaboutajoint.SacrumFivevertebraeatthebaseofthespinefusedtogethertoformthepelvicbasin.

Sciaticnerve The largest nerve in the human body, originating in the sacrumareaandtravellingthroughtheglutealmusclesdownthebackofthelegtotheankle.

ScreeningtestAposturetestwithmovementtoidentifyanyposturaldeviationsthatmaybecausedbypotentialmuscleimbalances.

Self-myofascialreleaseAstretching technique thatcan improve the flexibility

around a joint through pressure on stretch receptors within themuscle thatreducemuscletensionandallowincreasedmovement.

Slow-twitchmuscle The fibres of thesemuscles have a high aerobic capacityandgreaterendurance.

SpinalcordThenervesfromthebrainthatpassdownthroughtheneuralcanalinthespine.

Splitstance A standing positionwhere one foot is placed a stride’s length infrontoftheother.

Sports stance A ‘ready’ stance, as in a sportingmovementwhen the body isbracedandbalancedinpreparationforthenextmovement.

StabilityThesynergisticco-ordinationofmusclecontractionsaroundajoint toassiststabilisation.

Super-setsTwoormoresetsofanexerciseworkingeitherthesameordifferentmusclegroups.

Synergistic dominance This occurs when a muscle or group of muscles(agonists)isweakandwhenoneormoresynergiststakeoverthefunctionoftheagoniststoassistaspecificmovement.

SynergyHarmonyorbalancebetweenmusclesand/orjoints.TendonBundleofcollagenfibresconnectingmusclestobones.ThoracicRelatedtothechest.VertebraeThebonesthatmakeupthespine.YogaAnexerciseregimeoriginating inIndia,whichaimstoenhanceboth lifeforceandflexibility.

1Richardson,C.,Jull,G.,Hodges,P.andHides,J.(1999)TherapeuticExerciseForSpinalSegmentalStabilisation inLowBackPain–ScientificBasisandClinicalApproach.Edinburgh:ChurchillLivingstone.

2Gracovetsky,S. (1988)TheSpinalEngine.Vienna andNewYork:Springer-Verlag.

3 Chek, P. (1999) A new frontier in abdominal training, IAAF TechnicalQuarterly:NewStudiesinAthletics4.

4Chek,P.(2000)Understandingspinalstability,FitnessNetworkOct/Nov,12–14.

5BompaT.O.(1983)TheoryandMethodologyofStrengthTraining.Dubuque,IA:Kendall/HuntPublishingCompany.

6Chek,P.(2001)Functionalornot?FitnessNetworkOct/Nov,8–11.7 Schmidt, R.H. (1991) Motor Learning and Performance. Illinois: HumanKinetics.

8Norris,C.(1999)TheCompleteGuidetoStretching.London:A&CBlack.9Stewart,M.(1992)Yoga.London:Hodder&StoughtonLtd.10 Mohan, A.G. (1993) Yoga for Body, Breath and Mind. Portland, Oregon:RudraPress.

11Barlow,W.(1973)TheAlexanderPrinciple.London:Gollancz,24.12Eckmann,F.(1997)IDEA‘ExerciseandAgingFutureVisionsConference’:Introduction.

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functionalbalanceandmobility in theelderly,JournalofRehabilitationandResearchDevelopment33(4),Oct,413–29.

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21 Russell, A.,Wallace, T., Self-Myofascial Release Techniques. – Articles –Continuing Education. Thousand Oaks, CA: National Academy of SportsMedicine;2002.

READING

ABDOMINALTRAININGChristopherNorris,AbdominalTraining–2ndedition(A&CBlack,2001)

ALEXANDERTECHNIQUERichard Brennan, The Alexander Technique Manual (Little, Brown, 1996)MichaelGelb,Body Learning: An Introduction to the Alexander Technique(AurumPress,1994)

PILATESLynneRobinson,TheOfficialBodyControlPilatesManual(Macmillan,2002)

T’AICHIMasterLamKamChuen,Step-by-stepTaiChi(GaiaBooks,1994)BillDouglas,TheCompleteIdiot’sGuidetoTaiChiandQiGong(AlphaBooks,2002)

YOGAGeorgFeuersteinandLarryPayne,YogaforDummies(JohnWiley&SonsInc.,1999)HowardKent,TheCompleteIllustratedGuidetoYoga(ElementBooks,2003)BerylBirch,PowerYoga:TheTotal StrengthandFlexibilityWorkout(PrionBooks,1995)

FELDENKRAISMosheFeldenkrais,AwarenessthroughMovement:Easy-to-doHealthExercisesto Improve Your Posture, Vision, Imagination, and Personal Awareness

(HarperCollins,1991)

GENERALAnitaBean,TheCompleteGuidetoStrengthTraining(A&CBlack,2001)PaulChek,HowtoEat,MoveandBeHealthy(CHEKInstitute,2004)PaulCollins,TheBodyCoach:FunctionalFitness(MeyerandMeyerSport,2009)MichaelClark, Integrated Training for the New Millennium (National Academy ofSportsMedicine,2000)DebbieLawrence,TheCompleteGuidetoExerciseinWater (A&CBlack, 1998)RexHazeldine,Fitness for Sport (TheCrowoodPress,2000)

USEFULCONTACTS

GENERAL

AmericanCollegeofSportsMedicineP.O.Box1440IndianapolisIN46206–1440,U.S.A.

C.H.E.K.Institute609SouthVulcanAvenueSuite101EncinitasCA92024,U.S.A.

www.chekinstitute.com

FasterHealthandFitnessTraining2EastFoscoteGrittletonChippenhamWiltshireSN146AEUnitedKingdom

NationalAcademyofSportsMedicine26632AgouraRoad,CalabasasCA91302,U.S.A.

www.nasm.org

NationalStrengthandConditioningAssociation1885BobJohnsonDriveColoradoSpringsCO80906,U.S.A.

www.nsca-lift.org

www.acsm.org

PremierTrainingPremierHouseWillowsideParkCanalRoadTrowbridgeWiltshireBA148RHUnitedKingdom

www.premierglobal.co.uk

TRX–SuspensionTraining755SansomeSt6thFloorSanFranciscoCA94133,U.S.A

www.trxtraining.com

ViPRTraining–ContactFitnessProfessionalsFitPro107-113LondonRoadLondonE130DAUnitedKingdom

www.fitproshop.com

YMCA111GreatRussellStreet,LondonWC1B3NPUnitedKingdom

www.ymcafit.org.uk

PILATESSITESPilatesFoundationwww.pilatesfoundation.com

BodyControlPilateswww.bodycontrol.co.ukPilatesInstitutewww.pilates-institute.co.ukPilatesSearchSitewww.pilates.co.uk

EQUIPMENTPhysicalCompanyLtd2aDesboroughIndustrialParkDesboroughParkRoadHighWycombeBuckinghamshireHP121BGUnitedKingdom

www.physicalcompany.co.uk

NoteWhileeveryefforthasbeenmadetoensurethatthecontentofthisbookisastechnicallyaccurateandassound as possible, neither the author nor the publishers can accept responsibility for any injury or losssustainedasaresultoftheuseofthismaterial.

Firstpublished2003byA&CBlack,animprintofBloomsburyPublishingPlc50BedfordSquareLondonWC1B3DPwww.bloomsbury.com

2ndedition2007Reprinted20103rdedition2011

Thiselectroniceditionpublishedin2013byBloomsburyPublishingPlc

Copyright©2003,2007,2011,2013MattLawrence

ISBN(print)9781408133248ISBN(ePDF)9781408107973ISBN(ePUB)9781408196502

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