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Core Stabilization
Training Phase 3



Core Bracing

Brace Your Core following these 5 steps:

This is a layered, phasic approach to bracing your core. Each step is placed on the previous step as the steps fit together and stay together like pieces to a puzzle. The goal is to achieve and maintain super stiffness in your core to the point where this is motor learned and can be done on demand with out thinking.

  • Subtly pull your rib cage down towards your spine and hips. I say subtly because if you pull to far you will lose your neutral spine.
  • Bring your belly button to your spine. In other words, suck your stomach in and keep it in.
  • For lack of better terms "Hold Your Pee" which will contract your pelvic floor
  • Get wide and push out in your obliques as if your fingers were in your sides and your pushing out against them. Stay wide.
  • Breathe through your stomach. You should be able to see your stomach going up and own as you inhale and exhale. Breathing through your stomach or diaphragmatic breathing is critically important. Breathe behind the shield!

 



Cat / Camel

The video is best viewed in HD.

 

Purpose:

The Cat / Camel is a great warm up and mobility exercise for your spine and core. The purpose of this exercise is to improve the viscosity of your spine and floss your spinal nerve endings. Do 8 reps.  


Cues:

  • Get into a good quadruped position and keep your arms fully extended
  • Let your breathing drive the exercise
  • This is a motion exercise so keep moving and don't stop
  • Do not crank or force the end range position
  • When you flex your spine in the cat position tuck your chin and push away from the ground
  • When you go into extension in camel pull your neck all the way back and pull your shoulders down and back

 



Quadruped Thoracic Spine Mobility Exercise

The video is best viewed in HD.


Purpose:

The Quadruped Thoracic Spine Mobility Exercise is a great exercise to work on Thoracic Spine mobility, which is critical for lower back health and function. 


Cues:

  • Get into a good quadruped position and keep your arms fully extended
  • Wrap one hand around your head and let your elbow hang
  • Push away from the ground with the opposite hand
  • Maintain a neutral spine
  • Rotate through your thoracic spine and your eyes should follow the elbow turning your head and eyes, try to get a little bit further as you go along with natural motion
  • Don't crank or force the rotation
  • Open up chest, rotate through your thoracic spine like a rotisserie chicken

 



Standard Side Plank Scissors Position

The video is best viewed in HD.


Purpose:

This is one of my all time favorite core exercises! I do this exercise or a progression or regression every core work out that I do. This exercise and Progressions and regressions of this exercise are the best exercise that I'm aware of to tighten and strengthen your internal and external obliques (love handles). It gets results fast! 


Cues:

  • Brace Your Core following the steps outlined above
  • Maintain a neutral neck
  • Keep your shoulders perfectly stacked on top of each other and push away from the ground with your elbow and forearm. Squeeze that fist!
  • Open up your chest and reach the top hand to the ceiling
  • Bring your hips through and keep them stacked
  • Keep your feet dorsiflexed

 



McGill Curl Up

The video is best viewed in HD.


Purpose:

This is also one my favorite Core Exercises! This is a learn-by-doing exercise. The better you get at it the more difficult it becomes and the more your core will burn. Less is more here. It may take some time to master this exercise but, when you do your core will ache and burn in a good way.  


Cues:

  • Brace Your Core following the steps outlined above
  • Pull your shoulders down and back and raise your elbows off the ground
  • Pack your neck and get long in your neck
  • Push your chest, shoulders, and head up off the floor towards the ceiling as one unit
  • Pretend that your head is on a scale and all you want to do is unbalance the scale so the weight reads 0. Less is more here
  • Dorsiflex the extended leg
  • Plant that bent knee ankle and full foot into the floor
  • Breathing through your stomach aggressively and puff through your stomach

 



 

Bird Dog

The video is best viewed in HD.


Purpose:

The Bird Dog is a great core stabilization exercise that sets the stage for further progressions, which can add more torsional control challenge. This is another exercise that challenges your proprioception and puts you in an unstable, yet controllable position.  


Cues:

  • Get into a strong Quadruped position
  • Keep your neck neutral
  • Brace Your Core following the steps outlined above
  • Push Away from floor with the down hand
  • Make a tight sideways fist with the top hand
  • Pull your shoulder blades down and back tightening up Teres Minor and Latissimus Dorsi
  • Contract your Glutes
  • You should have tightness from your fist all the way to your glutes
  • Aggressively breathe and puff through your stomach

 



Buffalo Personal Trainer

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