Dr. Suz Heals
  • Dr. Suz Heals
  • Press
  • Contact
  • Dr. Suz Heals Store

Core Stability- 3 Reasons To Develop Your Core and Exercises To Help You Do It     by Coach Antoine Sharp

5/23/2019

0 Comments

 
Picture
Picture


​1.       Stay Healthy
From protecting your vital organs to protecting your spine during everyday activities developing a healthy core is essential if you just want to be proactive and prevent injury or if you are already experiencing back pain and want to resolve it.  Before I would ever go to a doctor to be prescribed any medication, I would try these exercises over a period of time and see if they resolve the problem. Your core’s ability to brace and activate when necessary is essential to being healthy while maintaining an active lifestyle.

2.   Confident Posture
A well developed core will allow you to exude strength and confidence by the way you carry yourself.   First impressions go a long way and someone that carries themselves with great posture tells the world that you are “Fearless and Ready to Take on the World!’

3.  Look Good
Not only are you going to experience the health benefits of developing your core, but you are also going to reap the benefits aesthetically of developing your core.  If you have always wanted a well defined six pack This Is How You Accomplish it!


Below are some core stability exercises, with coaching cues and exercise prescription.  This will definitely be a resource that will help you achieve your fitness goals. There are some more detailed things that we can do for you in our online fitness training program click below for some more details.

​

ELBOW BRIDGE PROGRESSION

ELBOW BRIDGE VARIATIONS AND PROGRESSIONS
Core stability is one of the foundations of all of my programming. All strength and power improves as your core improves. I start every client’s workout with some variation of core stability.

COACHING CUES (All exercises below)
1. Squeeze glutes  as tight as you can for every exercise
2. Draw in belly button and tighten stomach like someone is punching your core.
3. Body should be in line (don’t raise butt in the air or let sag, keep eyes to the ground to keep spine neutral)

EXERCISE PRESCRIPTION:

Start with the ELBOW BRIDGE once you can accomplish 3 sets of 45 seconds(45s in rest between sets) move on to the next exercise. 3 sets of 30s-45s if both feet are on the ground.
3 sets of 20s-45s if one foot is in the ground.

Once you master one exercise progress to the next.

EASY TO HARD PROGRESSION:
1. ELBOW BRIDGE
2. 3 LIMB ELBOW BRIDGE
3. STABILITY BALL ELBOW BRIDGE
4. STABILITY BALL ELBOW 3 LIMB BRIDGE(STRAIGHT LEG)
5. STABILITY BALL ELBOW 3 LIMB BRIDGE(BENT LEG)
6. FEET ON BALL ELBOW BRIDGE
7. FEET ON BALL 3 LIMB ELBOW BRIDGE(LEG STRAIGHT)
8. ELBOW BRIDGE SHOULDER TOUCH
9. ELBOW BRIDGE ALT SUPERMAN


CLICK HERE FOR ELBOW BRIDGE PROGRESSION VIDEO

PUSH UP BRIDGE PROGRESSION

              
COACHING CUES (All exercises below)


EXERCISE PRESCRIPTION:

Once you perform your ELBOW BRIDGE PROGRESSION PROFICIENTLY then you move to PUSH UP BRIDGE PROGRESSION.

Start with the PUSH UP BRIDGE once you can accomplish 3 sets of 45 seconds(45 rest between sets) move on to the next exercise.

3 sets of 30s-45s if both feet are on the ground.

3 sets of 20s-45s if one foot is in the ground.

Once you master one exercise progress to the next.


PUSH UP BRIDGE VARIATIONS AND PROGRESSIONS

Squeeze glutes as tight as you can for every exercise
Draw in belly button and tighten stomach like someone is punching your core.
Body should be in line (don’t raise butt in the air or let sag, keep eyes to the ground to keep spine neutral)
Keep arms locked out

EXERCISE PRESCRIPTION:
Start with the PUSH UP BRIDGE once you can accomplish 3 sets of 45 seconds(45 rest between sets) move on to the next exercise.

3 sets of 30s-45s if both feet are on the ground.

3 sets of 20s-45s if one foot is in the ground.

Once you master one exercise progress to the next.

EASY TO HARD PROGRESSION:

  1. PUSH UP BRIDGE
  2. 3 LIMB PUSH UP BRIDGE
  3. STABILITY BALL PUSH UP BRIDGE
  4. STABILITY BALL 3 LIMB PUSH UP BRIDGE(STRAIGHT LEG)
  5. STABILITY BALL 3 LIMB PUSH UP BRIDGE(BENT LEG)
  6. FEET ON BALL PUSH UP BRIDGE
  7. FEET ON BALL 3 LIMB PUSH UP BRIDGE(LEG STRAIGHT)
  8. PUSH UP BRIDGE SHOULDER TOUCH
  9. PUSH UP BRIDGE ALT SUPERMAN
CLICK HERE FOR PUSH UP PROGRESSION VIDEO

SIDE ELBOW/ SIDE BRIDGE PROGRESSION

SIDE ELBOW AND SIDE BRIDGE VARIATIONS AND PROGRESSIONS
Side bridges are very beneficial when trying to develop you side oblique. Teaching your body to not rotate also protects your spine when your limbs are moving.  

COACHING CUES (All exercises below)
1. Start on your side on an elbow or hand and stack your feet one on top of the other and draw your toes in toward your shin.
2. Keep head in shoulders in line with spine
3. In the up position squeeze your glutes and keep stomach tight.

EXERCISE PRESCRIPTION:

Start with the Side Elbow Bridge or Side Bridge once you can perform 2 sets of 30s each way proficient then you can move on to next exercise in the progression.

EASY TO HARD PROGRESSION:

1. SIDE ELBOW BRIDGE
2. SIDE ELBOW HIP LIFT(10ea way)
3. SIDE ELBOW BRIDGE WITH ABDUCTION LEG STRAIGHT
4. SIDE ELBOW BRIDGE WITH ABDUCTION LEG BENT
5. SIDE BRIDGE
6. SIDE HIP LIFT(10ea way)
7. SIDE BRIDGE WITH ABDUCTION LEG STRAIGHT
8. SIDE BRIDGE WITH ABDUCTION LEG BENT

CLICK HERE FOR SIDE ELBOW BRIDGE PROGRESSION VIDEO

HIP BRIDGE PROGRESSION


GLUTE BRIDGE VARIATIONS AND PROGRESSIONS
Glute Bridges are great core exercises to do on your lower body days.  This exercise gets your glutes and hamstrings activated before you back squats, front squat or deadlift.

COACHING CUES (All exercises below)
1. Start on your back
2. Get your hips tall or fully extended.
3. In the up position squeeze your glutes and keep your stomach tight.
4. Keep knees in line, don’t let them go in or out keep them in line.

EXERCISE PRESCRIPTION:

Start with the Glute Bridge and when you can proficiently perform 2 sets of 45s then progress to the next exercise. On the single leg variation once you can perform 2 sets of 20s each leg then progress to the next exercise.

EASY TO HARD PROGRESSION:

1. GLUTE BRIDGE
2. SINGLE LEG GLUTE BRIDGE
3. FEET ON BENCH GLUTE BRIDGE
4. FEET ON BENCH SINGLE LEG GLUTE BRIDGE
5. SHOULDERS ON BENCH GLUTE BRIDGE
6. SHOULDERS ON BENCH SINGLE LEG GLUTE BRIDGE
7. SHOULDERS ON BALL GLUTE BRIDGE
8. SHOULDERS ON BALL SINGLE LEG GLUTE BRIDGE
FEET ON BALL GLUTE BRIDGE
FEET ON BALL SINGLE LEG GLUTE BRIDGE

CLICK HERE FOR GLUTE BRIDGE PROGRESSION VIDEO
​


ABOUT THE AUTHOR
Coach Sharp spent 10 years in the field of collegiate strength and conditioning.  He is a Certified Strength and Conditioning Specialist. He was the Head Football Strength and Conditioning Coach of Kent State University located in Kent, Ohio from 2012-2015.  Prior to Kent State, Coach Sharp spent the previous five seasons at the University of Arkansas as the Coordinator for Strength and Conditioning for football. While at Arkansas, Sharp helped the Razorback Football Team advance to the Liberty Bowl, the Sugar Bowl, and the Cotton Bowl.  In 2011, after defeating Kansas State in the Cotton Bowl, the Razorbacks finished No. 5 in the final AP poll, the school’s highest ranking since 1977.
Prior to Arkansas, Sharp was a graduate assistant at the University of Louisville where he was hired as a full time assistant from 2007-08. Sharp helped the Cardinals advance to their first BCS game as they became Orange Bowl champions.  Sharp received his B.S. in sports administration from the University of Louisville in 2005. He is a certified strength and conditioning specialist through the National Strength and Conditioning Association (NSCA). He also holds Sports Performance Coach Certification through U.S.A. Weight Lifting (USAW).  Sharp played wide receiver with the University of Florida Gators(2001-03) before transferring to Louisville where he played defensive back from 2003-05. He was a member of teams advancing the Orange Bowl, Outback Bowl, Liberty Bowl and Gator Bowl. Sharp is a Jacksonville, Fla. native where he graduated from The Bolles School in 2001.  Coach Sharp has relocated his family back to Florida and is now dedicating his life to helping people achieve healthy lifestyles.

FIND OUT MORE ABOUT COACH SHARP HERE 
START WINNING TODAY!  Call Coach Sharp (904) 234-0558
Instagram:  @Coachasharp5



​

0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

       Complete To Be Added to My Email List  :)

    Subscribe to Newsletter
    HUM Nutrition - Look & Feel Great
    • Skinny Bird Appetite Suppressant
    • Price: $40.00
    • Ripped Rooster
    • Price: $40.00
    Picture
    Picture
    HUM Nutrition - A New Approach To Beauty
    Click to set custom HTML
    Picture

    Click Each Category for Information  

    All
    Acupuncture
    Adaptogens
    Alzheimer's
    Anti Aging
    Anti-aging
    Arthritis
    Beauty
    Botanical
    Cancer
    Carpal Tunnel
    CBD
    Children
    Chinese Medicine
    Cordyceps
    Core-stability
    Cryotherapy
    Cupping
    Dance
    Dancer
    Dental
    Detox
    Diabetes
    Energy
    Environment
    Evidence-based-medicine
    Evidence-based-medicine
    Exercise
    Fertility
    Fitness
    Foam Roller
    Food
    Food Delivery
    Foot Health
    Foot Pain
    Green Drinks
    Hand
    Healing
    Health
    Health Food
    Healthy Food
    Heart Disease
    Herbs
    Holiday
    Holistic
    Immune System
    Immunity
    Injuries
    Injury Prevention
    Iron Deficiency
    Libido
    Longevity
    Medication
    Medicinal Mushrooms
    Meditate
    Meditation
    Mental Health
    Mindset
    Mood
    Muscle Recovery
    Nutrition
    Obesity
    Organic
    Pain
    Pain Management
    Paraben
    Performance Enhancing
    Pilates
    Plant Based
    Podcast
    Pregnancy
    Regenerative Medicine
    Relax
    Self Care
    Shoulder
    Skin
    Skincare
    Sleep
    Smoothie Delivery
    Sports
    Sports Medicine
    Stem Cell
    Stress Relief
    Success
    Supplement
    Surgeon
    Surgery
    Tone
    Toxin
    Virus
    Vitamin
    Weigh Loss
    Weightloss
    Wellness
    Wellness Products
    Whole Body Cryotherapy
    Workout
    Wrist

      Sign Up to Be Added to Our E-mail List For Exclusive Updates and Information

    Submit
    Author
    Dr. Suzanne Fuchs has a passion for nutrition, health and fitness.  She aims to connect the dots between our overall health and the substances that go into our bodies on a daily basis by using only evidence based medicine, science and expert advice.    
    Dr. Suzanne Fuchs currently practices concierge foot and ankle medicine and surgery in Palm Beach and Palm Beach Gardens, Florida at LuxePodiatry™ 
    Disclaimer: 
    If you have health concerns you should contact your physician for professional advice.

    Dr. Suz Heals.com has provided sources for information that is not directly provided by our own sources.

    Dr. Suz Heals.com  is intended to be used for educational and information purposes only. Dr. Suz Heals.com and its Editors do not advocate nutritional supplementation over proper medical advice or treatment and this sentiment will never be expressed through pages hosted under Dr. Suz Heals .com.  If using any pharmaceuticals or drugs given to you by a doctor or received with a prescription, you must consult with the doctor in question or an equally qualified Health Care Professional prior to using any nutritional supplementation. If undergoing medical therapies, then consult with your respective Therapist or Health Care Professional about possible interactions between your Treatment, any Pharmaceuticals or Drugs being given, and possible nutritional supplements or practices hosted on Dr. Suz Heals.com.  Dr. Suz Heals.com does not assume liability for any actions undertaken after visiting these pages, and does not assume liability if one misuses supplements. Dr. Suz Heals.com  and its Editors do not ensure that unforeseen side effects will not occur even at the proper dosages, and thereby does not assume liability for any side effects from supplements or practices hosted under the domain of Dr. Suz Heals.com.



    ​


















    View my profile on LinkedIn

    RSS Feed

    Archives

    February 2020
    January 2020
    November 2019
    June 2019
    May 2019
    February 2019
    December 2018
    October 2018
    September 2018
    August 2018
    June 2018
    May 2018
    April 2018
    December 2017
    November 2017
    October 2017
    August 2017
    July 2017
    May 2017
    March 2017
    January 2017
    December 2016
    November 2016
    October 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014

    Picture
    Picture