Everyone and everything says to work out our core, but do you truly know the definition of core? The core is your lower back, your abdominals, your hips, your glutes and your pelvis. Most exercise enthusiasts think if they lie on the floor and complete a few crunches and maybe do a few super-mans they have engaged their core enough. Crunches and super-mans will work a few of the core muscles but not all of them. One way to engage every muscle group of the core is to use a Hyper-Extension/ Roman Chair. Your hips are the pivot point for the whole piece but your body can be positioned so many different ways. With a simple 10-15 minute program, you will develop a strong core. If your core (the entire center of your body) is strong you will be able to develop the leg muscles, the arm muscles and even the chest muscles you have always wanted. Below is a simple program to strengthen your core using the F670-Hyper-Extension/Roman Chair:

Angled Back Extension

Starting Position– Keep the crease of where your leg meets your hips right on the edge of the pad, face down. Your whole body is at a 45 degree angle on the bench. Arms can be crossed across your chest.

Moving Position– Lower your upper body down until it makes a 45 degree angle with the lower half of your body and extend the upper body back to the starting position. Do not hyper extend at the top of the movement.

Muscles Worked– Erector Spinae, Lower Back, Hip Flexors and Extensors, Rectus Abdominals (back, hips and abs)

 

Side Lying Oblique Extension

Starting Position– Lying on your side, one leg on top to the other one or crossed over (depending on height) arms are crossed across the chest. The edge of the pad should be right in the middle of your adductor (side hip).

Moving Position– Lower your body straight down keeping your spine in alignment. This is a small movement.

Muscles Worked– Erector Spinae, Obliques, Lats and Glutes (abs, back and glutes)

 

Abdominal Full Crunches

Starting Position– Glutes are on the pad. Your pivot point is your lower back. Feet are hooked under the rolling bar, feet flexed.

Moving Position– keeping your abs pulled in, lean back slightly and return to a full seated position (hips will make a 90 degree angle when seated upright).

Muscles Worked– Rectus Abdominals, Lower Back, Hip Flexors and Pelvis (abs, back, hips and pelvis)

 

Prone Back Extension

Starting Position– Lying prone (face down) legs are under the rollers, crease of where your hips and legs meet is at the edge of the pad and arms are crossed. Your body makes a straight line.

Moving Position– Lower your upper body down to 45 degrees and raise the upper body back to a straight line

Muscles Worked– Erector Spinae, Lower Back, Transverse Abs, Hip Flexors and Hip Extenders, Glutes and Pelvis (abs, back, glutes, pelvis and hips)

 

How many reps should I be doing?

*Beginner Level (never done this program and/or workout less than 2 days per week): 2 sets of 8

**Intermediate Level (may have tried a few of these exercises and currently doing some of them and/or your workout 3-4 days per week): 2 sets of 12

***Advanced Level (you have tried many of these exercises and currently doing some of them and/or workout 5-6 days per week): 3 sets of 10-12

 

Written by Guest Fitness Blogger and Certified Personal Trainer Michele Cannell

Read more of Michele’s work at her site fitgirl.us!