When we talk about the core, it should be clear that it represents a foundation for every movement. The incapability of controlling the core leads to problems with moving the distal parts of our bodies. It goes along the principal “from proximal to distal”. If your body is not able to provide a solid foundation, the exterior will suffer. Or simply put − if your bricks are not solid, the roof will sooner or later collapse.

Contents

Anatomy 8
Rectus Abdominis 9
External Obliques 11
Internal Obliques 12
Transversus Abdominis 13
Diaphragm 16
Iliopsoas 18
Pelvic Floor Muscles 20
Gluteal Muscles 21
Hamstrings 23
Serratus Anterior 25
Multifidus 26
Lower Trapezius 28

Begin at the Start – Breathing 29
What Kind of Breathing is Correct Breathing 30
Stabilization 31
Injury Risk 31
Power Transfer 31
Types of Stability 32

Exercise Category 33
Things You Need to Take Into Consideration 33
Body Positions During the Exercises 35
Exercise Manual 37
Core Activation and Awareness 37
Static Stability 37
Anti-extension Exercises 40
Scapulothoracic Rhythm 56
Anti-rotation Exercises 66
Dynamic Stability 74
Anti-extension Exercises 75
Anti-rotation Exercises  94
Strength 102
Anti-extension Exercises 103
Anti-rotation Exercises 117

Final Touch  128
Exercise Programme 128
A Final Reiternation 132
References 133