Core Mastery Course
4.0 (1 rating)
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Core Mastery Course

Learn how to exercise, strengthen and firm your abdominal muscles in a safe, practical and effective way.
4.0 (1 rating)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
11 students enrolled
Last updated 11/2015
English
Current price: $10 Original price: $20 Discount: 50% off
5 hours left at this price!
30-Day Money-Back Guarantee
Includes:
  • 36 mins on-demand video
  • 2 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Understand what your core is and how to effectively train it
  • Strengthen and firm your core in new ways
  • Learn how to stabilize your back and do exercises without injuring yourself
View Curriculum
Requirements
  • You will want comfortable athletic clothing
  • Some of the variations and advanced exercises will require bands and light dumbbells but they are not essential for the basics
  • You will want a printer to follow along with some of the programs
  • You will want a printer so you can put your program in an easy to see spot so you are more likely to follow along with some of the programs
Description

Learn how to strengthen your abdominal muscles in a functional way without hurting your back and neck.

Build a strong foundation of core strength and understand the role your abdominal muscles play in your body.

  • Core function
  • Progressive Exercises
  • Effective Exercise Programs
  • Real-life Movement Skills

Become Better at Everyday Activities

It's never too late to build the foundation for a stronger core but the earlier you start the easier it is to maintain for the rest of your life and the more effective all your exercises become. This means you can exercise less, maintain your strength and be better at all the activities you love to do like playing sports, gardening and moving boxes. (Well maybe you don't love the last one but having a strong core sure makes it a lot easier)

Course Content

This course is perfect for the beginner exerciser or someone that wants a stronger and more functional core. If you're at risk for osteoporosis, want to be stronger playing sports or hurt your back and neck while doing abdominal exercises this course is a good fit for you. we teach this course through instructional video and supplemental downloadable files. It will take about 2 hours to go through, but we encourage you to do the programs or some variation of them for the rest of your life. If you want to struggle less doing everyday activities and have less back and neck pain while you exercise, we encourage you to take this course and learn what it actually means to have a stronger and more functional core.

Who is the target audience?
  • This course is for people that want to strengthen their core without doing dangerous sit-ups and hurting their back
  • This course is for people that want a firmer core but have struggled sticking to a training program in the past
  • You will learn safe progressions of core exercises
  • This course is not for someone that wants to lose belly fat, most core courses will tell you they shape and tone your abs, spot reduction is a myth
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Curriculum For This Course
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Your Journey to a Stronger Core Starts Here!
5 Lectures 08:35

We talk about how you should you approach this course and what will you be able to do by the end.

Preview 00:47

To train the core we must first understand the anatomy and function of the core. The muscle of the core start at the diaphragm, the muscles of the abdominal wall and the pelvic floor. The abdominal wall is composed of the the rectus abdominus the internal and external obliques and the deep layer of the transverse abdominus. Not overlooking the Quadratus lumborum and mulitifus muscles that act closer to the spine

Preview 01:48

We take a close look at the spine and we explain how your vertebrae interact with each other to cause pain and how having strong abdominal muscles help support the spine and the mechanism of injury when they can't

Preview 03:16

We will look at the proper spinal alignment at all levels. At the neck (cervical), trunk (thoracic) and low back (lumbar) we will overview the proper curvature and alignment. We will also look at the pelvic angle and how that relates to neutral spine

Preview 01:29

We describe what the hip hinge is and demonstrate all the positions we can apply it to.

Preview 01:15
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The Basic Exercises You Will Need to Know How to Do
13 Lectures 15:27

We go over how you know and exercise is too challenging and when you know it's time to increase the difficulty.

Preview 01:19

This is a demonstration of the exercise you do to strengthen your diaphragm.

Diaphragm Exercise
00:56

Learning the proper form and technique for the plank

The Plank – Spinal stability resisting spinal collapse
01:40

When a straight front plank is too hard you can do this modification to make it easier.

Kneeling Plank
00:51

When you hit 90 seconds of Plank, you need a new challenge. Here we look at some ways to make this exercise more difficult.

How to Make The Plank Harder
00:36

Once the Plank has become too easy we recommend doing this exercise as an advanced version.

Advanced Plank Training
01:21

Learning to stabilize rotation from an all fours position

Bird dog – Spinal stability in rotation
01:07

How to Make the Bird dog Harder
00:40

Once the Quadruped or Bird Dog has become too easy we recommend doing this exercise as an advanced version.

Advanced Quadruped Training
00:48

Develop lateral core strength and endurance with a proper side plank

The side plank - Resisting lateral flexion
01:54

How to Make the Side Plank Harder
00:31

Once the Side Plank has become too easy we recommend doing this exercise as an advanced version.

Advanced Side Plank Training
00:42

Clear deep core stabilization exercises, set in a progressive series so you can train your core to the level you need to train your at.

Bonus: Dead Bug Progressions
03:02
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Common Exercises You Will See People Do and Why You Should Avoid Them
3 Lectures 02:29

especially with a twist? Forget it

Preview 00:57

Lateral bend combined with compression, ouch

Why You Shouldn't Do a Side Lean
00:42

or v-sit or russian twists

Why You Shouldn't Do a V-Sit Twist
00:50
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What You Can do to Stay Motivated
2 Lectures 06:44

We cover some of the basic motivational strategies you can use to stay motivated

Your Motivational Tool Kit and Worksheet
03:18

How to set a goal and the differences between the different types

Your Goal Setting Worksheet
03:26
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Core exercise routines
2 Lectures 00:00

How you should approach your exercise program and finding your starting point

Progressing to the Advanced Routine
1 page

Your exercise program and tracking sheet, to track your progress and so you know what exercises to do.

Beginner Core Routine
1 page
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Practical Applications
2 Lectures 02:17

We demonstrate how to take something out of the trunk of your car so you don't injure yourself

How to Take Something Out of the Trunk of Your Car
01:22

We show you how to shovel your driveway so you don't hurt yourself.

How to Shovel Your Driveway
00:55
About the Instructor
Jonathan Chant
4.5 Average rating
147 Reviews
7,493 Students
5 Courses
Certified Strength and Conditioning Specialist

Jonathan is a Certified Strength and Conditioning Specialist that predominantly works with people that are learning to exercise. He specializes in teaching progressive courses and focuses as much on the motivational and educational aspects of fitness as the exercises themselves. His passion is making sure you succeed at reaching your goals.

Richard Tardif
4.0 Average rating
1 Review
11 Students
1 Course

Richard is a Certified Personal Trainer and the Director of Personal Trainer Development with Fitness For Freedom. He predominantly works with people that are recovering from injury. He is passionate about seeing you successfully reach your goals in a functional and pain free way.