2. Muscles
There are 3 types of
muscles in the body:
• Skeletal muscles
• Smooth muscles
• Cardiac muscles
3. Skeletal muscles
• There are 640 skeletal muscles in the
human body.
• Skeletal muscle attaches to the bone by
tendons, and produce all the movements
of the body.
• Also provides structural support and helps
in maintaining the posture of the body.
4. Skeletal
muscles
• They play an essential role in
respiratory mechanics.
• They also protect the vital
organs in the body.
5. The Core Muscles
Muscles that move or stabilize the
lumbar-pelvic and hip complex:
• Lumbar section of the spine
• Abdominal region
• Pelvis
• Hip joint
6. The Core Muscles
• The core is the center of gravity and where all movement begins.
• It is also the center of stability for thighs, legs and foot.
• Stable and strong core muscles help to stabilize, balance,
and power the body during just about every other activity.
• Core strength is the basis for all coordinated and powerful
athletic movements.
7. Core Muscle Exercise: Front Plank
• The plank is an excellent abdominal and core exercise.
• Begin in the plank position, face down with your forearms and toes on the
floor. Your elbows are directly under your shoulders and your forearms are
facing forward. Your head is relaxed and you should be looking at the floor.
• Engage your abdominal muscles, drawing your navel toward your spine. Keep
your torso straight and rigid and your body in a straight line from ears to toes
with no sagging or bending. This is the neutral spine position. Ensure your
shoulders are down, not creeping up toward your ears. Your heels should be
over the balls of your feet.
• Hold this position for 10 seconds. Release to floor.
• Over time work up to 30, 45, or 60 seconds.
9. Core Muscle Exercise: Side Plank
• The exercise targets your obliques but also challenges the abs, core, and
shoulders as you are suspended from an anchor point.
• The exercise not only works your obliques but helps to improve your
balance, stability, and overall strength.
10. Core Muscle Exercise: Side Plank
• Lie on your right side, legs extended and stacked from hip to feet.
The elbow of your right arm is directly under your shoulder. Ensure
your head is directly in line with your spine. Your left arm can be
aligned along the left side of your body.
• Engage your abdominal muscles, drawing your navel toward your
spine.
• Lift your hips and knees from the mat while exhaling. Your torso is
straight in line with no sagging or bending. Hold the position.
• After several breaths, inhale and return to the starting position. The
goal should be to hold for 60 seconds. Change sides and repeat.
13. Core Muscle
Exercise:
Glute bridge
• Enhance core stability by
targeting your abdominal
muscles and the muscles
of lower back and hip.
• Overall strength and
posture will improve.
• Can help ease lower back
pain.
14. Core Muscle Exercise: Glute bridge
• Lie on your back with your hands at your sides, knees bent, and feet
flat on the floor under your knees.
• Tighten your abdominal and buttock muscles by pushing your low
back into the ground before you push up.
• Raise your hips to create a straight line from your knees to shoulders.
• Squeeze your core and pull your belly button back toward your spine.
• Hold for 20 to 30 seconds, and then return to your starting position.
• Complete at least 10 reps.
15.
16. Core Muscle Exercise: Superman
• Lie face down on a mat with your arms stretched above your head (like
Superman)
• Raise your right arm and left leg about 5 to 6 inches off the ground (or as
far as you comfortably can)
• Hold for 3 seconds and relax.
• Repeat with the opposite arm and leg
