Yes, you can do them everyday, but we actually recommend doing them 3 times a week, just like the rest of the program. Why? We want your muscles to get adequate rest so they can regenerate and grow stronger without overworking themselves. That being said, if you feel the need to focus a little bit more on your core, working them 3-5 days a week is fine. As your core becomes stronger, you can bring it back down to 3 times a week.
Chapter 5 - Core Exercises 45
Core Exercises
Bridges - This is a very important exercise for activating and strengthening your gluteus (butt) muscles. Most people have very weak glutes and never learn how to strengthen them. The glutes are one of your biggest muscle groups and are the base of support for your pelvis and back as well as providing the power for most lower body movements. People tend to over-use their hamstrings, adductors and quads without the primary muscle group, the glutes. By activating and strengthening your glutes, you will significantly improve posture as well as correct serious muscle imbalances. This helps keep your back stable and aligned when you walk. is a dollar bill in between your butt cheeks and you
• Continue to squeeze your butt muscles at the top
and hold it there for 2 seconds.
• Then, slowly bring your buttocks back to the ground, still squeezing.
• When your butt is flat on the ground again, release and relax for 2-3 seconds.
Clams - This exercise works the Gluteus Medius. A tight gluteus medius is one of the
MAJOR contributing factors to knee and low back pain. A strong gluteus medius is also vitally important for proper lower body movement. This is a wonderful exercise for activating and strengthening the gluteus medius.
• Lie on your side with hips bent forward 45% and knees bent approximately 70%.
• Place your top arm on your side to make sure you do NOT move your lower back, or at your side for balance.
• Slowly rotate your top kneecap up toward the ceiling until knees are approximately one hand-width apart.
• Hold for 2 seconds.
• Then slowly lower your knee.
• Do not lean your hips back or lift up your top foot.
• Switch sides and repeat.
Chapter 5 - Core Exercises 47
Superman - This core exercise will improve the endurance strength of the lower back. We have found this exercise to be particularly beneficial. For this exercise, we will not be doing repetitions. It will be a timed hold, because endurance strength is what best strengthens this area. Your lower back is an area that should NOT have mobility. This is why we do NOT stretch the lower back. Instead, your lower back as well as the rest of your core should have stability strength. Your lower back needs to have the strength to keep you stable during movement patterns to protect from over-extension and injury.
We will show multiple variations for this exercise, because if your low back and core muscles are weak, you will need to progress through the variations of this exercise until you are able to do a full superman.
Progression #4:
• Lie on your stomach.
• Keep your right arm at your side and your left arm in front of you.
• Bring your right leg, your left arm and your chest off the ground.
• Keep your chin tucked.
• Bring your leg, arm and chest back to the ground
• Switch arms and legs and repeat.
Progression #5:
• Lie on your stomach.
• Keep your right arm at your side and your left arm in front of you.
• Bring both legs, your left arm and your chest off the ground.
• Keep your chin tucked.
• Bring your legs, left arm and chest back to the ground.
• Switch arms and repeat.
Superman:
• Lie on your stomach.
• Stretch your arms straight out ahead of you.
• Stretch your legs straight behind you and keep your feet together.
• Keep your chin tucked.
• Raise your arms, head, legs, and feet off the ground.
Chapter 5 - Core Exercises 49
Plank and Side Plank - Just as we want the low back to gain stability strength, we want the same thing from the abdominal muscles. So, again, we will be doing a static hold. This is a great exercise with many great ways to increase the difficulty as you progress. This is one of the best exercises anywhere for building endurance and strength in the abdominals.
Kneeling Plank:
• Start with your knees on soft ground or on a pillow.
• Place your elbows and forearms underneath your chest.
• Prop yourself up to form a bridge using your knees and forearms.
• Maintain a flat back and do not allow your hips to sag towards the ground.
Plank:
• Start by lying face down on the ground.
• Place your elbows and forearms underneath your chest.
• Prop yourself up to form a bridge using your toes and forearms.
• Maintain a flat back and do not allow your hips to sag towards the ground.
Side Plank Kneeling:
• Lie on your side with your left elbow on the ground.
• Lift yourself up as high as possible with your right arm on your side.
• Keep your feet together and make sure your side doesn’t sag toward the floor.
• Switch sides and repeat.
Side Plank:
• Lie on your side with your right elbow on the ground.
• Lift yourself up to form a plank with your right arm straight and your left arm on your side.
• Keep your feet together and make sure your side doesn’t sag toward the floor.
• Switch sides and repeat.
Chapter 5 - Core Exercises 51
Psoas Raises - The psoas is a muscle that most people have never heard of before. But, it is hard to underestimate the importance of this muscle. When you walk or run and raise your knee above 90 degrees, your psoas should be doing most of the work. Unfortunately, most people’s psoas muscles are almost totally inactive which means that other smaller muscles have to do the work of this important muscle. A weak or inactive psoas muscle can also be a major factor in low back pain. Do NOT skip over this exercise. It is very important.
• Sit on a low chair or table.
• Your knees should be above 90 degrees at rest.
• Lean forward slightly so your back is straight.
• Bring your right leg up as high as possible.
• Hold for 5 seconds.
• You can intensify the exercise by pushing down on the right leg.
• Bring the right leg down.
• Repeat 6 times on each side.
Ankle Squeezes - Activates and strengthens the glutes and deep muscles under the buttocks.
This exercise will improve hip
alignment and helps the lower back.
• Lay on your stomach with your hands on the floor and your forehead resting on your hands.
• Put a foam roller or pillow between your ankles.
• Bend your knees to 90 degrees, continuing to hold onto the foam roller or pillow between your ankles.
• From this position, gently squeeze and release the foam roller or pillow with your inner ankle bones and the inside borders of your feet.
• Make sure you maintain the 90 degree position.
Note: If you cannot feel the contraction in your buttocks, just spread your knees apart slightly and you will begin feeling it in this area. Also, if you feel pain in your lower back with your knees bent, you can do this exercise by placing your legs straight on the floor instead of bending them.
Adductor Squeezes - Activates the inner thigh muscles, which helps stabilize your pelvis and hips. Strengthening the adductor muscles helps increase inward rotation of the hips which is important for proper movement and posture.
• Lay on your back with your knees bent.
• Your feet should point straight ahead, and your feet, knees and hips should be in a straight line.
• Your arms can rest on your chest or lay out to the side on the floor with the palms facing up.
• Place a foam roller or pillow between your knees.
• Gently, squeeze and release the pillow with your knees.
• You should feel this in your inner thighs.
Chapter 5 - Core Exercises 53
Abductor Squeezes - Activates the outer thigh muscles, which helps stabilize your pelvis and hips. Strengthening the abductor muscles helps increase outward rotation of the hips which is important for proper movement and posture.
• Lay on your back with your knees bent.
• Your feet should point straight ahead, and your feet, knees, and hips should be in a straight line.
• Place a belt or resistance band around your thighs, just above the knees.
• Gently press out and release against the strap, trying to separate your knees.
• You should feel this in your outer thighs and buttocks.
Reverse Bench Press - Activates the muscles between the shoulder blades and the
muscles of the middle and upper back. This exercise will help activate the muscles that can level the shoulders as well as help reverse rounding in the shoulders.
• Lay on your back with your knees bent.
• Your feet should point straight ahead.
• Place your arms on the floor, at shoulder level.
• Bend the elbows to 90 degrees so that the wrists are directly over the elbows.
• Your hands can be open with the palms of the hands facing forward or in a fist.
• From this position, gently push your elbows into the floor.
• This should cause your shoulder blades to come together.
• Make sure your shoulders do not hike up or shrug.
Frog Pull Over - Increases the extension in the lower and the upper back areas while also improving the position of the shoulder joints in relation to the upper back. You should feel a stretch in the inner thigh muscles and an increase in the arch throughout your back as your hands draw closer to the floor. You may also feel some muscular effort around the shoulder joints.
• Lay with your back on the floor.
• Bring the soles of your feet together, and as you do this, allow your knees to fall out to the sides.
• Pull your feet toward your groin, making sure that your feet are centered in the middle of your body.
• Allow gravity to pull your knees toward the floor. Don’t try to push your knees down.
• The lower back does not have to be flat on the floor, and you should not feel pain in the back.
• Now, reach your arms straight out above your chest.
• Clasp your hands together and keep the elbows straight.
• From this position, bring your clasped hands overhead toward the floor behind you.
• Go only as far back as you can while keeping your elbows straight. If your elbows bend, stop at that point and return to the start.
• Repeat the overhead movement, using a slow, controlled motion.
• Repeat for the recommended sets and repetitions.
Chapter 5 - Core Exercises 55
Cat and Dog - Improves the mobility of the spine. This great warm up exercise also provides a gentle stretch of the spinal flexors and extensors which are important for good posture.
• Start on your hands and knees a box. Your weight should be evenly distributed between all four points of contact.
• Relax your feet so that the tops of the feet rest on the floor.
• From this position, smoothly round your upper back, draw your belly button toward your spine.
• Drop your head and bring your chin toward your chest.
• From here, reverse directions by allowing your stomach to drop
elbows straight as you perform the movement and to avoid rocking forward and backward at the hips and the shoulders.
Exercises
Every exercise in this chapter includes instructions and specific form notes as well as illustrations, so you can learn the correct way to do each exercise. Please, make sure you go through the instructions carefully to familiarize yourself with all the different exercises and progressions. Afterward, when we do the actual workout programs, you will use this chapter as a reference point if you need a refresher on any particular exercise.
What makes our system so unique and powerful is that we are extremely specific about form.
Again, we cannot believe all the different kinds of mistakes we see the majority of people making when they exercise. Remember, it is all about teaching your body the right way to move. In other words, the way it naturally moved before all the compensations and muscle imbalances started inhibiting you. That is why proper form is so important. It re-teaches your body how to move correctly and use the right muscles to get the job done.
But, if you let your ego get in the way, then you will probably rush through this chapter and miss the WHOLE point of our system. The worst thing you can do is skim this chapter, then do the exercises incorrectly and reinforce bad habits. All this will do is continue to make the strong muscles stronger and the weak muscles weaker. This will reinforce bad posture and muscle imbalances that can lead to injury and chronic pain. And, you will never get that postural transformation that looks so amazing. You will never get all the benefits of utilizing the right muscle groups to get the maximum calorie burn. In short, you will be cheating yourself from ALL the real benefits of our system. So, please take the time to learn how to do the exercises correctly and then you will find that results and benefits are limitless.
Another important thing to remember is that, in the beginning, do not worry about weights or progressing through the exercises. Instead, make sure you have perfect form and are feeling the exercise in the correct muscles. So please, take your time and really read the instructions for each exercise. And when you begin doing the exercises, go SLOWLY and make sure you are feeling the exercise in the correct areas. This will get you to your goal MUCH faster.
In Level I, we will focus primarily on weight loss, correcting posture/muscle imbalances and teaching your body how to move correctly again. That will take a little time, so do not be impatient. Warm up properly before doing these exercises, do them all correctly and before you know it, you will begin moving naturally and correctly without even thinking about it. And that is the whole point- to move safely, effectively and powerfully no matter what life situation presents itself to you. Then, everything else will open up to you and the results will truly be transformational.
Chapter 6 - Exercises 57
Squat - Squats are often called the “KING” of all exercises. There are many myths
surrounding this exercise, but we can assure you, done correctly, this exercise is one of the most important exercises that you will ever do. Most experts agree that there is no other exercise that even comes close in terms of effectiveness, variety or metabolism-boosting ability. But, don’t worry, we will NOT be doing back squats. Instead, we will be doing a very safe and protected version of squats that will incorporate a huge assortment of muscles. We have worked with many people of all ages and injuries and there is almost always a way to incorporate squats in one form or another to help get you the benefits of this wonderful exercise.
If performed properly and safely the squat can be a very rewarding exercise for every
person. There are so many benefits to the body from this one exercise; increased lower body strength (particularly in the glutes – helps create a beautiful, round butt), stamina, stability and balance, increased bone density in the legs and hips to help prevent osteoporosis, possible broken bones and fractures, increased strength in the low back, obliques, and abdominals.
Also, strengthening the muscles that move the knee joint improves its stability, and there’s some evidence that even the portion of the bone into which the tendons insert becomes stronger, further improving the joint’s integrity.
We see a lot of people using leg curl and extension machines in the gym, but there is almost NO good reason for these isolation exercises. They have almost NO carryover into real life.
It is significantly more advantageous to mimic a real life movement pattern with protected and good form. This will not only burn far more calories, but in addition, it will require the recruitment of many more muscles. It re-teaches the body how to move correctly, instead of using the wrong muscles in a dangerous way. In other words, it is functional and will yield far more benefit than a seated isolation exercise.
Form Note: We want you to be using your glutes as the primary force when doing a squat.
Remember the bridges? You were lying on your back and pretending you had a dollar bill that you were squeezing in between your buttocks. This is the muscle that is the prime mover in this exercise. The quads, hamstrings, and core are all helpers, but they are secondary. Make sure you squeeze your butt while doing this exercise.
Ball Squat - The beauty of this exercise is that the Swiss ball protects your lower back and will teach you perfect form without forcing you into muscle
compensation. Your knees should NOT move forward.
Instead, you move your butt slowly down and under the ball.
And keep your back straight as you squat down.
• Place the Swiss ball against a wall.
• Rest the ball against the small of your lower back.
• Have your feet a little wider than shoulder’s width apart and pointed slightly outward.
• Slowly bring your buttocks down and sit back, under the ball.
• The pressure of the weight should be placed on your heels while descending as well as ascending.
• If you have knee pain or limited range of motion, go as far as you can comfortably.
• Squeeze your glutes and slowly stand up.
• When you get to standing, bring your buttocks forward slightly and squeeze your glutes again.
Chapter 6 - Exercises 59
Ball Squat - Curl to Press:
• Place the Swiss ball against a wall.
• Rest the ball against the small of your lower back.
• Have your feet a little wider than shoulder’s width apart and pointed slightly outward.
• Take a dumbbell in each hand (women start with 3 lbs., men start with 5 lbs., keeping your elbows close to your body.
• Slowly bring your buttocks down and sit back, under the ball.
• The pressure of the weight should be placed on your heels while descending as well as ascending.
• If you have knee pain or limited range of motion, go as far as you can comfortably.
• Squeeze your glutes and slowly stand up.
• Squeeze your glutes and slowly stand up.