Assignment No. 1: Exercises-Benefits

Assignment No.
1. What are core strength exercises?
Core exercises include movements that activate a group of muscles called the core. These
muscles work as a group to help stabilize and control the spine. The muscles are located in the
midsection of the trunk and are mostly deep muscles. Activation of this muscles is possible by
recruiting the right fibers in the movement. Core-strength exercises strengthen your core
muscles, including your abdominal muscles, back muscles and the muscles around the pelvis.
Strong core muscles make it easier to do many physical activities. Additionally, core exercises
train the muscles in your pelvis, lower back, hips and abdomen and should ideally work in
harmony. This leads to better balance and stability, whether you’re playing sports or just to help
in your daily activities.
Sources: https://www.myprotein.com/thezone/training/core-strength-stability-training-functions-
exercises-benefits/
2. What are the functions of the core?
The core muscles have two main functions 1) to spare the spine from excessive load and 2) to
transfer force from the lower body to the upper body and vice versa. Having a strong, stable core
helps us to prevent injuries and allows us to perform at our best.
Injuries to the spine tend to come from a combination of bending forward, side to side or rotating
excessively. Back injuries are not usually linked to one specific incident (lifting something
heavy), but rather to a history or excessive load with bad mechanics. In order to protect the back,
ideally we want to create 360 degrees of stiffness around the spine as we move, run, jump,
throw, lift objects and transfer force throughout our body. We do this when all of the muscles in
our hips, torso and shoulders work together.
Sources:https://www.nationwidechildrens.org/family-resources-
education/700childrens/2018/07/core-stability
3. Identify, describe and illustrate five examples of core strength exercises.
3.1 The Plank
Why: It stimulates more abdominal activity than a regular crunch and works the muscles in your
back as well.
How: Supporting yourself on your forearms and the balls of your feet, bridge up and position
your body in one straight line. Pull your abs in tight and hold for 30-60 seconds.
Kick it up a notch: From the plank position, reach forward with your right hand, hold for a
count and slowly return to the starting position. Do the same with your left hand and repeat.
3.2 The Bicycle Crunch
Why: In the San Diego study, this exercise was the second highest in terms of strengthening the
obliques in participants. It also stimulates more abdominal activity than the traditional crunch
including your lower stomach and obliques.
How: Lying on your back, bring your knees up to form a 90-degree angle and keep your hands
by your temples. Crunch up and twist across the body while simultaneously performing a bicycle
motion with your legs. For example, if you crunch up and to the right you should draw your right
knee in and vice versa. Repeat for 20-30 reps total.
3.3 Side Plank
Why: Side planks not only torch your obliques, they also stimulate and tone your glutes, quads,
hamstrings, inner/outer thighs and your upper body.
How: Lie on your side with your forearm perpendicular to your body and one foot stacked over
the other. Bridge your hip up and hold for 30-60 seconds while maintaining a straight line with
your body.
Kick it up a notch: Raise your top leg so that it’s parallel to the ground (this full version of this
is called Vasisthasana in yoga).
3.4 Vertical Leg Crunch
Why: It stimulated 116 percent more abdominal activity in the study’s participants than the
traditional crunch.
How: Lie on your back with your legs up in the air, knees slightly bent. Try to touch your ankles
with your hands by contracting just your abs, but keep your chin off your chest. Repeat for 12-16
reps.
Kick it up a notch: Reach towards your toes and hold the position for 15 seconds for a V-sit.
3.5 Reverse Crunch
Why: Engage your lower abdomen and obliques with this move.

How: Lie on your back with your hands tucked under your bum and your knees bent. Bring your
legs up until they form a 90-degree angle from your torso. Do a pelvic tilt and pull your knees in
towards your chest, squeeze and slowly lower to starting position. Aim for 15-20 reps.
Kick it up a notch: Hold a weight over your head.
Sources: https://www.chatelaine.com/health/fitness/ab-exercises-that-are-wasting-your-time-5-
moves-you-should-do-instead/
4. Documentation of performance (2 photos).

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Assignment No.

1. What are core strength exercises?

2. What are the functions of the core?

3.1 The Plank

3.2 The Bicycle Crunch

3.3 Side Plank

3.5 Reverse Crunch

Why: Engage your lower abdomen and obliques with this move.

4. Documentation of performance (2 photos).

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