Exercises and 10 Routines to Keep Your Core in Shape.

Swimmers: alternating Sides – arm and leg extended
Swimmers: Upper body only lift (optional rear delt flie) & Lower body only lift
Bridges: Any combo – of knee pulsing/single leg lift and balance
Boat Position: Rotation / Legs Flutter/ Bicycle Knees/ 2 leg extension and flexion / rotation with bicycle knees/ isometric holds arms extended
Butterfly Crunch : Heels stay pressed together with basic crunch or lateral flexion added to the crunch
Plank Position: Hold for time/ Alternate single leg hold/ Side position/ Elbow to Knee with leg externally turned out
Seated Position: Butterfly heel presses single leg or double – heels stay connected
Flat Lying Position: Single leg pikes / Leg Lowers Heels Pressed Together/
Routine 1: (amount of rest between exercises is your choice)
25 basic crunches / bridges – 5 sets 10 second holds/ Butterfly Crunches 50/ Bridges 5 sets of 10 knees pulsing/Butterfly with Lateral flexion – 50/Lying Flat Lower Legs with heel presses 20/Tuck knees in and stretch/ Boat Position Bicycle Knees 30 /Plank Position – hold 15 seconds / hold 30 seconds / Side Plank 15 second hold each side / Swimmers – alternating sides 30 total / Plank position- alternating knees to elbows – 20/ child’s pose to stretch / Side plank 15 second hold each side two sets/ Up and Down Dog
Routine 2:
Flat Lying Position – Single leg pikes 30 total / Bridges – knees pulsing 5 sets of 10 / Boat Position Legs Flutter 30/ Butterfly Crunch with lateral flexion 30/ Seated Position- Heel presses 30 / Boat Position rotation 30/ Bridges – alternating leg lifts 3 second holds 10 total/ Lying Position leg lowers with heels pressed together – 10/ Boat Position legs flutter 30/ Knees in chest stretch/ Plank hold 30 sec/Side Plank 15 sec each side/ Swimmers – upper body only 20 reps/ swimmers lower body lifts 20/ Plank hold 30 sec/
What are the Core Muscles? 
The list of muscles that make up the “core” is somewhat arbitrary and different experts include different muscles. In general, the muscles of the core run the length of the trunk and torso; and when they contract they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. We are then able to generate powerful movements of the extremities. The following list includes the most commonly identified core muscles as well as the lesser known groups. The goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs. Muscles that accomplish this goal include: Rectus Abdominis – located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the “six-pack” due to it’s appearance in fit and thin individuals. Erector Spinae- This group of three muscles runs along your neck to your lower back. Multifidus – located under the erector spinae along the vertebral column, these muscles extend and rotate the spine. External Obliques – located on the side and front of the abdomen. Internal Obliques – located under the external obliques, running in the opposite direction. Transverse Abdominis (TVA) – located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability. Hip Flexors – located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include: Gluteus medius and minimus – located at the side of the hip. Gluteus maximus, hamstring group, piriformis – located in the back of the hip and upper thigh leg. Hip adductors – at medial thigh.

Core Training class, this Tuesday

Getting Soft in the MIddle, from the extra calories? Core Training on Tuesday, December 15th at 7pm for 30 minutes. Stay a little later than your 6:15pm and end up with a great core workout that will help prevent lower back problems, as well as strengthen your core muscles from the inside out.I will also send you home with 10 minute routines you can keep up over the holidays at home.

Holiday hour reminders

December 24, 25, 26, 27th Thursday through Sunday, re-opening on the Monday; as well as Dec 31st, Jan 1, Jan 2, Jan 3rd- reopening with the new schedule of Jan. 4th, 2010.

Clara’s House Charity

There is a sign up sheet at the front desk with 18 children listed. These kids are all children at a women’s shelter and we are collecting gifts to donate. Please sign your name next to a child’s name and have a gift in for them by December 23rd. If you do not know what to shop for, just have money in to Katalin by December 18th. For any questions just ask the front desk.

Great MMA exercise

Read about it now at Kat’s MMA blog

http://www.chicagonow.com/blogs/pow-mixed-martial-arts/

Would You Like to Get Some Extra Krav Maga Training?

This Saturday, November 14th Katalin will be teaching a 10am Combative Drills Class and a Basic Gun/Knife at 10:45am. The classes are intended to be seamless. We will not be stopping to separate the topics. It is ideal if you are able to attend both. It is suppose to be a 90 minute training session.

A Quick Write up in Time Out Chicago

http://chicago.timeout.com/articles/museums-culture/70394/pow-mixed-martial-arts

Pictures from the event

Open workout press conference

Was hosted this Wednesday out on the POW! floor. Read all about it on Kat’s blog

http://www.chicagonow.com/blogs/pow-mixed-martial-arts/

Tickets for StrikeForce

A friend of Katalin’s has tickets ($50/each) in section 203 at the Sears Center. Contact Dan L. at (815) 245-2066 to arrange.