Core Flashcards
Crunch: Base of Support
Back, butt, and feet
Crunch: Box alignment
During movement, abdominal and pelvic boxes are stationary, but cranial and thoracic move together
Crunch: Breathing
Inhale eccentric: laying back down
Exhale concentric: during up movement
Crunch: Cues
Internal: Keep core tight, and lower back pressed into the ground
External: Keep chin tucked, neck neutral
Crunch: plane of motion
Sagittal
What muscles make up the core?
rectus abdominus, transverse abdominus, obliques, erector spinal, intercostals
Crunch: primary muscles worked
rectus abdominus
Crunch: progression
using the legs in the motion as well, increasing reps/ speed
Crunch: regression
moving hands to ones side, lowering reps and speed
Plank: Base of support
hands/ forearms/ feet
plank: box alignment
all aligned in a static hold
plank: breathing
static, doesn’t matter
plank: cues
tighten the core, don’t sag the hips
plank: plane of motion
sagittal
plank: muscles worked
Everything but the hip flexors
Plank: progression
using a stability ball, increasing duration, adding weight
plank: regression
dropping to your knees, extending the arms out
Leg Raises: base of support
butt, back, and head
leg raises: breathing
eccentric: inhale when legs return to the upright position
concentric: exhale when lowering legs back down to the ground
leg raises: boxes
cranial and thoracic, abdominal you press downwards, and pelvic is in motion
leg raises: cues
internal: brace the core, press back into the ground
external: keep feet 6-in above the ground
leg raises: plane of motion
sagittal
leg raises: muscles worked
lower abdominals, hip flexors
