Cary Raffle Certified Personal Trainer - NYC

PUBLIC ENEMY #1 - THE CHAIR The problem with most People's Cores? Sit all day and the inner abdominal muscles and glutes get stretched out and weak, hip flexors and low back get short and tight...leading to low back pain, poor balance and other potential problems. Then you try to get active and things can really fall apart. The problem with most people's core training programs? 1) too much emphasis on external abdominal exercises (crunches) and hip flexion (knee and leg raises); 2) not enough work on inner abdominals and glutes and stabilization while performing movement; 3) too many seated or lying exercise and machines, especially after sitting all day at work; 4 )inadequate or poorly targeted stretching; 5) lack of progression beyond a few basic exercises and failure to integrate movements with core stabilization. Poor exercise selection can actually cause or exacerbate low back pain. However, an effectively designed fitness program can help protect you from inju...

Here is a list of sample core strengthening exercises at each step. I'll be demonstrating them on the gym floor during Cary's Core Clinic and can help find the right level for you, and I incorporate many of them into the workouts at my Total Body Conditioning Class at NYSC Cobble Hill, Thursdays at 630AM Static Core Activation & Strengthening Integrated Core Training Dynamic Core Training Standing on 1 leg Stand/Balance on Wobble Board Drawing in Maneuver Plank Quadruped with arm and leg raise Side Lying Leg Lift Stability Ball Squat Stand on 1 leg and bicep curl, shouder press/raise, tricep pressdown , row, chest press Balance on Board or Stability Ball and Curl, Skull Crusher, shoulder press/raise, row, check press Quadruped with row or triceps kickback Stability Ball Squat with biceps curls, shoulder press/raise Single Leg bent over row or triceps kickback Step up onto bench, balance and curl or shoulder press/raise Walking lunge with rotation and step to balance on 1 l...