Video 136 | Day 3 Strength & Conditioning Core Challenge Series with Lauren Eirk
Strength & Conditioning Core Challenge • 28-Oct-2020
Hip Flexion is an essential component of our everyday function. Hip flexor muscles help us to flex & stabilize the spine as well as lift our legs to be able to walk, climb, and squat. In this workout, we will target our iliacus, psoas major, rectus femoris, tensor fascia latae, and sartorius muscles. The small ball provides resistance for these muscles to ensure that all the positions are active. These movements should be a regular part of your fitness routine. Get great modifications and cues so that you can move through the positions safely. As strength improves, so will your flexibility!
Did you know that the core region has over 30 different pairs of muscles? These muscles are classified according to their location, architecture, the proportion of muscle fiber types, and function.
Core anatomy is often classified according to local and global muscle types. Local muscles attach close to the spine, such as the spinal erectors (which attach directly to the spine, pelvis, and rib cage) that are primarily spinal muscles. Global muscles are often called superficial, but think of them as muscles that attach to multiple areas of the body to create motion in the spine and into the limbs, such as the Psoas Major (which attaches to the spine, femur/hip, and pelvis).
Core muscles constantly transfer torque / force from the limbs to the trunk and spine. As you see in the video series, it is important to practice a variety of exercises that do this! Core training is not just sit ups or planks. It is the constant exchange of moving and stabilizing actions of many global and local muscles. Core muscles in "plank" or in deep breathing have a stability role to brace the body. Core muscles of the "crunch" can have more of a muscle shortening / lengthening or moving role. You can work your core sitting in your car or bracing your back while lifting just like you can train your core doing a series of backbends or burpees.
Enjoy the variety of exercises on these videos and see why core training is so complex and fun! Day 1 was rotation; Day 2 was Flexion: Day 3 brings in the hips! Practice these videos together and multiple times and you will feel taller, stronger, and more stable in every part of your life.
Amazon Products Used:
Small Pilates Sponge Ball: https://amzn.to/3jaRsE9
Yoga Mat: https://amzn.to/2ZDSMrH
Sskin Crop Leggings
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