Vibes Fitness Melbourne will teach you how to build a strong core with lots of variety in our exercises designed to create the muscles that make up the core.
Want a six-pack, great abs, strong core muscles, flat toned trunk or a defined stomach? This is a goal most of my clients would like.
Reduced waist measurement is associated with the hip-to-waist-ratio test used by doctors and dieticians to assess coronary heart disease risk.
A lean midsection reduces your likelihood of suffering certain diseases such as diabetes, coronary heart disease and high blood pressure, as too much fat stored around the internal organs & abdominal cavity is closely associated with poor health.
A well-developed midsection is also essential for the health of your spine. This is because the abdominal muscles help support your back and reduce the pressure (load) on your vertebral disks and spinal ligaments. Your midsection stabilises your spine and keeps it aligned when you sit, stand, or move.
Our passion is to be of service to you, creating the abs you have always wanted.
Our studio is unique, and we have so much variety that you will not get bored from bosu balls, fit balls, trx suspension training, Antigravity Yoga, Pilates- yoga-lattes, machines, weights, ropes, roman rings, trapeze, silks, boxing and so much more.
Example of a core activation exercise
This exercise will help you understand your core activation.
Laying down, I’d like you to draw your belly button towards your spine so that you feel tense and unable to breathe. We will rate this position a score of 100% for the tension and discomfort. Then, release the 100% tension to the halfway waypoint 50%. You are releasing a little further to 30% so you feel connected and not tense. Practice this through the three steps of 100% to 30% until you can automatically do it at 30% activation.
Standing, I’d like you to visualize a belt wrapped around your waist. Directly tie the strap to the tenth hole (100%). Releasing the strap to the 5th hole (50%) and releasing a little more to the 3rd hole (30%) so you feel connected and not tense. Coughing is another analogy.
The sensation of the cough and the feeling you have when you cough will also help you connect with your core activation. When doing so, cough to 30%, not 100%.
If the above exercise doesn’t help you understand your core activation, I can test your core with a STABLIZER PRESSURE BIO FEEDBACK MACHINE. This is an effective way of determining whether you are activating your body.
The stabilizer is helpful in specific muscle testing, retraining of abdominal muscle function, monitoring of lumbar spine stabilization, and safety and precision of muscle stretching techniques.
The stabilizer monitors the subtle development associated with a correct muscle action.
The areas listed can all be tested.
- Transverse Abdominis/Internal Oblique
- Iliopsoas
- Gluteus Maximus
- Deep Neck Flexors
- Lower Trapezius
- Limb Loading
- Stretching Techniques Test Hip Flexors
- Rectus femoris
- Latissimus Dorsi & Pectoralis Major
- Tensor Fascia Lata
Call Vibes today for your Precision in Specific Muscle Testing 0412526383
Once mastered, these principles and core activation exercises will leave you feeling connected without tension.
An activity you can utilize every day of your life. Whether in your car or on the way to work, even at the supermarket, you can practise your 30% core activation. The breathing and movements are slow and controlled.
You will need to master all five main principles and core activation all at the same time. Once you have all six of them, you will see and feel the difference in your body inside and out. Pilates will teach you where your strengths are, strengthening the weaker parts of your body, lengthening and shaping your muscles, giving you that long, lean look, improving your flexibility and connecting you with your body inside and out, enabling you to become more body aware.
The core can be thought of as the muscles stabilizing and protecting your trunk and spine (mid-torso), the forces surrounding your stomach and hips. These muscles are essential for your health, stopping back pain and muscle aches and making your belly flat.
Here at Vibes, we can design a core program consisting of:
- Stretching -this is important and should be followed before you start the rest of the core program
- breathing – find your perfect posture with your neutral spine, practising your breathing and utilizing the Pilate breathing
- Pelvic floor activation -understand and see your neutral spine contracting your pelvic floor muscles. We teach you to acquire your pelvic floor muscles from back to front.
- stomach muscles activation, zip in, draw your belly button into 30%
- core pulsations finding your neutral spine engage your core by contracting the pelvic floor, transfers, and deeper tummy muscles below your belly button and pubic bone. Squeeze all these muscles (the heart) 30%
When you perform all five exercises above, you will learn how to engage the core muscles; then, you could build up to utilizing the above in your everyday life. It shouldn’t take that long to do, and persistence and consistency are needed here in creating your core muscles.
Pilates will teach you where your strengths are, strengthening the weaker parts of your body, lengthening and shaping your muscles, giving you that long, lean look, improving your flexibility and connecting you with your body inside and out, enabling you to become more body aware.
Call us today on 0412 526 383 or email to set up a free consultation