Vivian Grisogono - Trunk exercises
Trunk exercises
DEEP ABDOMINAL TONER
Sometimes called "core exercise", or "abdominal crunch".
Benefits: Creates good tone and strength in the deep abdominal muscles (transversus abdominis and the external and internal obliques).
BREATH CONTROL
Benefits: This exercie ensures a complete exchange of air throughout your lungs, so that the maximum amount of fresh oxygenated air is allowed in to replace the used de-oxygenated air. It prevents shallow, inefficient breathing. It helps you to recover function after a chest infection. It is an important antidote to tension. It also helps you to concentrate.
LOWER ABDOMINAL TONER
Benefits: Strengthens the lower end of the abdominal muscles and the hip flexors in concentric-eccentric action .
PRONE TRUNK STRETCH
Similar to the “Cobra” exercise in Yoga, a stretch for the abdominal muscles with extension of the spine.
PRONE-LYING TRUNK EXTENSION
Benefits: This exercise works the back extensor muscles against gravity, without added loading, in a concentric-eccentric pattern.
UPPER ABDOMINAL TONER
Benefits: Tones and strengthens the upper part of the abdominal muscles with concentric-eccentric action .
BENT-KNEE HIP RAISE
More technically, crook-lying (or hook-lying) hip extension.
Benefits: Strengthens your hamstrings, gluteals and back extensor muscles through lifting the weight of your trunk against gravity in a concentric-eccentric pattern.
BENT-KNEE SIT-UP
More technically called crook-lying (or hook-lying) sit-up or abdominal strengthener.
Benefits: This is a co-ordination exercise for your abdominal muscles in a concentric-eccentric pattern against gravity.
CROOK-LYING HIP AND KNEE EXTENSION
Benefits: This exercise works your back and hip extensor muscles against gravity(especially the gluteals and hamstrings), also the knee extensors (especially the quadriceps group) and it also involves the calf and foot.
PRONE-KNEELING TWO-POINT BALANCE
Benefits: Strengthens the muscles on the back of the shoulder, arm, hip and leg, using a combination of muscle work against gravity and a static hold pattern for stability, with minimal strain on the spinal joints.
FOUR-POINT HIP BEND AND EXTEND
Also called prone-kneeling hip flexion and extension.
Benefits: Mobilizes the hips, knees, lower back and neck. Helps to strengthen the deep abdominal, trunk, neck, hip and knee muscles against gravity.
FOUR-POINT SIDE-CURVE
Also called prone-kneeling side-curve, and 'cat's tail'.
Benefits: Mobilizes the side of the trunk, especially the lower back, and the muscles around the sacroiliac joint, side of the pelvis, hip and outer thigh.
FOUR-POINT BACK ARCH
Also called prone-kneeling back arch.
Benefits: Strengthens and tones the abdominal muscles and to a certain extent the deep back extensors in a concentric-eccentric pattern.
Benefits: Strengthens and tones the abdominal muscles and to a certain extent the deep back extensors in a concentric-eccentric pattern.
SIDE-RAISE
Also known as the side-plank.
Benefits: This is a strong exercise against gravity which strengthens and co-ordinates each side of the body, from the shoulder to the side of the foot.
