Core strength

The core refers to the mid-section of your body that is from hips to shoulders.

The core is your powerhouse - we need to strengthen and maintain its funtion.

Good posture is the essence to all our movements.


The abdominals consists of four muscle groups

1. the rectus abdominis - the six pack area
2. Internal obliques - sides of the core area
3. External obliques - sides of the core area
4. trasversus abdominis- runs horizontally around your mid section - its the deepest abdominal muscle

The back consists of the erector spinae- the spine extensors which run the length of the spine.

Exercise in focus - The plank - this exercise engages the erector spinae function with the abdominals to stablise the torso in the horizontal postion.

• to get into a plank position begin on hands and knees
• move hands so you are now resting along your fore arms with your elbows bent
• lift knees from the ground so you are now raised onto your toes (hip width apart)
• draw in your belly button to stabilise and engage your core
• check your butt is not sticking up
• aim for your torso to be a straight plank
• hold for at least 30 secs , lower, rest, repeat 5times
• goal to gradually improve ability so can hold plank for 2 mins

Do core exercises on non consective days - 3 to 4 times per week.  Include ab and back exercises each time.

NOTE: Tuesday circuit session there's  lots of core work - all members welcome.  Session begins at 5:30am