CORE SECRETS!

WHY YOUR CRUNCHES DON’T WORK!

You’d be hard pressed to find a regular gym goer that is not aiming to get a six pack or at least a flat stomach. After all, a great core is the centrepiece to the perfect physique. Unfortunately, so many of their efforts are done in vain due to some very common misconceptions.

Most people know that strengthening the abdominal muscles reduces back pain, increases functional strength and hardens the mid-section, but little known is the fact that   regular sit-ups are not the answer. We must be more specific when thinking about the abdominal muscles and their role in the overall look and functionality of the mid-section.

Starting with the outside is the Rectus Abdominus, more commonly referred to as the ‘Six pack’. This small row of muscles runs from the ribcage to the pubic bone and is responsible for bending the spine forward in a sit-up motion. Moving in we have the Internal and external obliques that rotate the torso so they are quite functional for many sports including tennis, golf, martial arts etc. They also play a small role in stabilising the spine and aid in a small amount to  overall core stabilisation and strength. These muscles flank the six pack and can often be seen going over the ribs and also around the waist. Moving on to the   deepest and most     important layer of the mid-section, the Transverse Abdominus wraps horizontally around the mid-section like a corset. The role of this muscle is to flatten the abdominal wall and stabilise the spine as it is the only stomach muscle to attach on to each of the lower vertebrae. While you cannot visually see the Transverse Abdominus from the outside it is vital in flattening and reducing waist circumference.

The secret to effective core training is training the Transverse Abdominus. Neglecting the Transverse Abdominus and focussing on the Rectus Abdominus i.e. six pack can cause the stomach area to protrude outwards EVEN if you have very little body fat and very strong abdominal muscles. Sit-ups and abdominal crunches are like strengthening the outer shell of the torso, leaving the Transverse Abdominus (the inner core) weak and the spine

Unsupported, thereby increasing your risk of injury. See, no matter how many sit ups you do, if you don’t train the Transverse Abdominus you will never have a flat stomach!

One of the few disciplines that targets the Transverse Abdominus specifically is Pilates. Pilates training bases all movements around the Transverse Abdominus and also the ‘powerhouse’ of  muscles that make up your midsection including Rectus Abdominus, Obliques, Glutes, back and thighs.  Participants are guided through a series of very specific exercises whilst drawing the navel to the spine and pressing the spine to the floor without allowing the stomach to raise or bulge. Exercises can be complex and require control of the breath, contraction of the abdominal wall, incorporating core stabilisation and balance.

Pilates has been practiced around the world for over one hundred years with unwavering popularity, for decades it has improved performance and reduced injury in elite  athletes such as footballers and dancers. Currently Pilates is being utilized by players from the Western Bulldogs Football Club including many senior squad members. Specialised programs have been developed for players to enhance their mobility, strength, and flexibility specific to their physical capabilities, and needs. Athletes use the Pilates method as a cross training tool and important element in injury prevention and rehabilitation. Dancers from the Victorian Arts Centre utilize the Pilates method as dancers have done for decades to improve strength, flexibility and to rehabilitate injuries.

So for great, sexy abs this summer, clean up your diet and apply the correct techniques. Throw away your band-aid solution crunches and start strengthening from the inside out!

-Bethany Massey

Bethany is a qualified Cert. III & IV Personal Trainer, Certified Pilates Instructor specializing in sports specific strength, conditioning and post-natal exercise. She currently teaches Pilates 7:15pm on both Tuesdays and Thursdays at Platinum Health Club. Pilates classes are free for members. Call 9749 5335 for more information.

Boxing

Fast, fun and effective boxing training to strengthen your legs, upper body and abs with exercises used by the pro’s to condition their athletes. Combines 1-on-1 and circuit training with a variation for all fitness levels.

Get back your motivation and get into a boxing class. Boxing class is always new and different incorporating fitness techniques used by professional boxers and trainers to increase fitness, muscle endurance and condition. Beginners start with the basics of safely completing the moves, while the more experienced boxers take their fitness to the next level with advanced variations. Whole body training will test every muscle group from legs to abs to upper body and everything in between. Take all your stress out on heavy punching bags and box one-on-one with a professional in the ring. Bring your gloves!

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***Terms and Conditions – $29 for 5 Group Fitness Classes***
- ONLY ONE OFFER PER PERSON
- Proof of purchase must be provided onsite to redeem offer (Please print PayPal confirmation email to redeem offer)
- Must be 18 years or older to redeem offer
- Photo Identification is required by all customers when redeeming offer. Photo identification information must be identical to information on purchase confirmation email

Pilates

 

The Pilates Method represents a unique approach to exercise that develops body awareness, improving and changing the body’s postural and alignment habits and increasing flexibility and ease of movement.

Pilates is a series of movements and stretches seeking to develop controlled movement from a strong core. Working with floor mats, exercise balls and the weight of your own body as resistance. Pilates builds a strong, lean and flexible physique around a strong core or centre- the abdomen, lower back, hips and thighs. All movement flows from the core, is balanced and controls breath with each movement. This class is the perfect foundation to all fitness training whether you are an athlete, weight lifter or even a mum picking up children. Do this every week to prevent and reverse postural imbalances, back pain, increase circulation and prevent injury. Perfect for beginners to advanced.

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***Terms and Conditions – $29 for 5 Group Fitness Classes***
- ONLY ONE OFFER PER PERSON
- Proof of purchase must be provided onsite to redeem offer (Please print PayPal confirmation email to redeem offer)
- Must be 18 years or older to redeem offer
- Photo Identification is required by all customers when redeeming offer. Photo identification information must be identical to information on purchase confirmation email

Kickboxing

 

Kickboxing training incorporating circuit training and 1-on-1 combat with a live professional. Improve muscle endurance, cardio-vascular fitness and burn fat all in the comfort of our dedicated boxing gym.

Kickboxing training is powerful and addictive. Let it all out on the heavy bags and jump in the ring with a professional boxing trainer perfecting your technique (and your body!) The whole body cardio and strength training involves every muscle group for maximum calorie expenditure. Those who are new to exercise can still join in, as there is always an option for beginners. More advanced individuals; be prepared for new challenges! Bring your gloves.

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***Terms and Conditions – $29 for 5 Group Fitness Classes***
- ONLY ONE OFFER PER PERSON
- Proof of purchase must be provided onsite to redeem offer (Please print PayPal confirmation email to redeem offer)
- Must be 18 years or older to redeem offer
- Photo Identification is required by all customers when redeeming offer. Photo identification information must be identical to information on purchase confirmation email

All Fitness Classes, Kickboxing

PowerBar

A perfectly balanced workout for every muscle group. Speed up your metabolism & turn your body into a rock hard fat burning machine.

Power bar is a workout that is designed to strengthen and tone each muscle group evenly. An experienced professional will guide you each step of the way as they complete the workout with you, demonstrating correct technique and posture. This is the best way to speed up your metabolic rate, thereby assisting powerfully in long term weight management. Equipment used includes barbell weights, rebook steps, floor mats and weight plates. Those new to exercise can complete the workout with an empty bar (no weight) and gradually increase weight as they get fitter. This is definitely a class that everyone can attend. Please notify your instructor of any concerns or injuries you may have so they can tailor your workout to suit.

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***Terms and Conditions – $29 for 5 Group Fitness Classes***
- ONLY ONE OFFER PER PERSON
- Proof of purchase must be provided onsite to redeem offer (Please print PayPal confirmation email to redeem offer)
- Must be 18 years or older to redeem offer
- Photo Identification is required by all customers when redeeming offer. Photo identification information must be identical to information on purchase confirmation email

Fat Burner

Harness the power of circuit, cardio and interval training. Combining high and low intensity cardio and resistance training for maximum calorie expenditure. Sweat it all out in this fun-for-all mash-up.

Fat burner is designed to do exactly that!  Circuit training keeps your body guessing as you move quickly through a series of challenges designed for both long and short term weight loss. Intervals allow your body a period of low intensity fat burning recovery to keep you in the fat burning zone and energized for the next challenge. Cardio training will increase your fitness and initiate super fast weight loss that you will maintain through strength training. This complete program is all incorporated into this genius workout, designed by personal trainers specializing in weight loss and body shaping. It’s all the benefits of your own personal trainer without the price tag!

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***Terms and Conditions – $29 for 5 Group Fitness Classes***
- ONLY ONE OFFER PER PERSON
- Proof of purchase must be provided onsite to redeem offer (Please print PayPal confirmation email to redeem offer)
- Must be 18 years or older to redeem offer
- Photo Identification is required by all customers when redeeming offer. Photo identification information must be identical to information on purchase confirmation email

Zumba

Loaded with red-hot dance steps, pulsating Latin rhythms and easy to follow routines, this invigorating dance-fitness “party” will have you movin’, groovin’ and shakin’ the weight off to the exotic rhythms of salsa, merengue and more! Work your body from head to toe with Zumba’s exhilarating workouts that teach you all the basics and hit your favourite targets, like your core, thighs and abs.  This is the workout that will leave you sweating, smiling and wanting more!

***Terms and Conditions – $29 for 5 Group Fitness Classes***
- ONLY ONE OFFER PER PERSON
- Proof of purchase must be provided onsite to redeem offer (Please print PayPal confirmation email to redeem offer)
- Must be 18 years or older to redeem offer
- Photo Identification is required by all customers when redeeming offer. Photo identification information must be identical to information on purchase confirmation email