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Truly Huge Fitness Tips
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Shrink Your Waistline
Did You Know That...
"Arnold Schwarzenegger called this the most crucial area for
mastering your physique!"
Are You Spending All Your Time Working Every Muscle Area
but the Most Important?
Fail to get this area right and the rest of your training
won't add up to much at all. Unfortunately many people fall
into this trap.
Have you been putting most of your training emphasis on
the wrong areas?
Checkout How to Get Your Abs to Show
Fitness Tips For 1/13/2016
Core Stability Training
Why did the apple go to the gym?
To workout his core!
The key stabilising muscles for the lower body are the transversus
abdominus (deep abdominal muscle), multifidus (small back muscles)
and gluteals (buttocks).
Learn to 'scoop' the lower part of your stomach, below the navel,
"up and in" to activate the 'trans abs'
Make a point of "scooping" during exercise to help teach the muscles
to recruit automatically. It is beneficial to practice scooping at
different intensities depending on the demands of the movement. For
example, 'scoop' with a 30% effort during driving and standing in
queues, and increase above 80% when lifting a heavy weight.
These are small muscles that stabilise the vertebrae of your back
and are often recruited as a result of successful trans ab
To identify these muscles, stand in neutral, and place the fingers of
your left hand slightly left of the middle of your lower back - now
wave your right arm up and down - you should feel the multifidus
Your main power generators, the 'glutes' provide control and
contribute to a stable base. They support the lower back and
hamstrings and should be regarded as your 'engine' for hip extension.
Your 'glutes' are your power generators!
Upper Body Muscles
Your upper body stability incorporates your shoulder girdle and acts
as an anchor for your arm movements through rotator cuff muscles.
Similar to the lower body power zone muscles, the cuff can be trained
to provide a solid base for arm movement.
Lower and upper power zones form your core stability
How do I train for Core Stability?
The abdominal muscles, key stabilisers, are often only trained with
sit-ups, and this trunk curling movement does not necessarily relate
to the abdominal's functional role in supporting your trunk while
running, tackling, or changing direction quickly. They rarely access
the most important abdominal muscles of all - the 'transversus
abdominis' and the small back muscles, the 'multifidus'.
By performing sit-ups you would be training the abdominals as
The rectus abdominis (six pack) is the key mobiliser muscle, and your
aim is not to concentrate on the curling movement of this muscle but
the supporting capacity of the 'trans abs'.
An unrivalled tool for recruiting and developing your core muscles is
the Swiss Ball, (also known as an exercise ball, gym ball, or
Fitball) a unique fitness aid that 'wakes up' the core stabilisers.
Your level of flexibility has an influence on your body alignment and
A variety of exercises on the ball can be used to target muscle
groups while activating the core stabilisers. Your training options
for core stability development include:
Swiss ball training - an unrivalled tool for developing core
Floor and partner - no equipment needed - follow the principles and
you have plenty of options.
Following a period of progressive Core Stability training, you will
automatically activate the correct muscles - this is the essence of
core stability training for total fitness.
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Core Stability Training
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.