core strength lateral 80•Core training Anatomy Not AdvisableifYouHave Benefits e d T i u G k c i u Q 1 Stand upright • Trouble weight bearing on • Back pain pain • Sharp • Strengthens the pelvic, • Gluteal and muscles arget one leg and knee stabilizerstrunk, the floor. parallel to you, of in front outstretchedarms yourwith hipsand o w l A Look For • Arching or extending your back. the floor. your off feet • Lifting • Craning your neck as you gluteal• The muscles to betight • Your knee to the align with toe • Your shoulders and neck to • Your spine to remain neutral as D void unge perform the movement. as you bend. your bent leg. of remain relaxed. you bend your hips. o I t R Bend your3 Bend right knee until your 2 Step outto Squatdown the left. i your left leg isfully extended.your left thigh isparallel to the floor, and keeping flat feet on both the floor. tospine. Begin extend leg, your left hips, while maintaining aneutral on your right leg, bending atyour H G 4 Keeping your parallel arms to the ground, squeeze your t and press off buttocks and press off your right leg to return to position, the starting and repeat. R sequence ten times on each side. epeat core strength • 81

trapezius B e s t f o r rhomboideus* • adductor longus • vastus lateralis • adductor magnus • vastus latissimus dorsi • semitendinosus intermedius erector spinae* • semimembranosus • rectus femoris • biceps femoris • quadratus lumborum* • sartorius • • vastus medialis • rectus abdominis gluteus medius*

biceps brachii

deltoideus triceps brachii

obliquus externus

gluteus maximus

rectus abdominis tensor fasciae latae

transversus abdominis* *

adductor longus vastus intermedius*

rectus femoris adductor magnus

vastus lateralis

sartorius vastus medialis gracilis*

biceps femoris

annotation key gastrocnemius Bold text indicates active muscles Gray text indicates stabilizing muscles soleus * indicates deep muscles core strength lemon squeezer 90•Core training Anatomy • tensor fasciae • transversus • obliquus externus • obliquus internus abdominis• rectus r o f t s e B latae abdominis 4 R 3 Slowly open up, lengthening your 1 Lie supine on the floor. your legs, head,Lift neck, R completely lying down on the mat. back to position. the starting legs and lowering your torso raised and parallel to the floor. tonot arch your lower back. Y and shoulders the floor, slightly off being careful epeat fifteen timesepeat fifteen for two sets. epeat the motion without • iliacus • piriformis • iliacus • vastusmedialis femoris• rectus • vastus intermedius our arms shouldour arms be Pulling your intoward2 Pulling your completely the floor. off your ankles, sothat your torso lifts chest, reach your forward arms to core strength • 91

Quick Guide quadratus lumborum*

Target gluteus medius* • Abdominals

Benefits piriformis • Increases abdominal endurance • Strengthens hip flexors gluteus maximus

Not Advisable if You Have • Lower-back pain

rectus annotation key abdominis Bold text indicates active muscles Gray text indicates stabilizing muscles * indicates deep muscles obliquus externus

obliquus internus*

vastus lateralis

transversus abdominis* tensor fasciae latae D o I t R i gh t iliopsoas* Look For iliacus* • The chin to remain tucked. vastus intermedius* • Your thigh muscles to be firm throughout the exercise. adductor longus Avoid rectus femoris • Allowing your shoulders to lift up toward your ears. vastus medialis