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Aug
28

Total Gym Core Strengthening Program

5 Total Gym Exercises That Will Build A Strong Core

Being in the fitness industry, we all understand the importance of having a strong core.  Fitness professionals also know how to get the core strong and keep it strong.  However, the average person doesn’t think about having a strong core, or if they are, it’s mostly for vanity purposes and say, looking good at the beach.  But in reality, the real goal should be to strengthen the core for FUNCTIONAL  purposes.  Strong core muscles make it easier to do many physical activities and help minimize injury.

Like most personal trainers and fitness professionals, we have all heard our fair share of clients complaining about their bad backs. We see them grimacing and we see the discomfort on their faces.  We don’t like to see our clients in pain.  However, the good news is, that with all these bodily aches and pains, an opportunity is created for us to teach, educate and motivate our clients.  We can get them to start stretching and strengthening their midsection every day, so that they move better and feel better.   Of course, if they come out looking amazing too, with a firmer tummy and/or 6 pack abs, that is a extra bonus!

Use your Total Gym GTS to let your clients know all the benefits of having a strong core and get them to buy into what you are teaching and trying to get them to do.  Have fun with it and keep inspiring them to do more.

Chest Press

Grasp handles to bring the glideboard halfway up the rails.  Facing away from the tower, straddle the rails and sit toward the top of the glideboard.  Position handles next to the rib cage and with cables on the inside of the forearm.   With tension in the cables position the legs on the glideboard with knees slightly bent.  Bring the handles and elbows up to chest height with palms facing down.      Repeat this sequence to complete the first rep, then repeat the movement.    (3 Sets, 15 Reps)

Upright Row

Grasp handles and pull the glideboard halfway up the rails.  Straddle the rails and sit toward the top edge of the glideboard, facing the tower.  With tension in the cables, extend arms directly toward the pulleys and lift feet off the floor. Palms face in.    Now repeat that motion to complete the 1st set. Remember to pull in towards your body fast but to go out slowly to control the movements and maximize the muscle contractions. Repeat this sequence to complete the first rep. (3 Sets, 15 Reps)

Kneeling Lateral Torso Rotation

Grasp both handles to bring the glideboard up the rails.  Stand facing the rails and anchor handles down near the top edge of the glidgeboard (hand closest to the tower is holding handle).  Kneel on the top portion of the glideboard facing sideways.  Separate the knees to create a wide base of support between them.   With tension in the cable slowly lift both handles from the glideboard and extend the arms diagonally across the body and upwards.  Repeat this sequence to complete the first rep, then repeat the movement.  (3 Sets, 10 Reps in Each Direction)

SCRUNCH

Attach the SCRUNCH Accessory to the top of the rails.  Facing the tower, keel toward the top of the glideboard.  Grasp the SCRUNCH Accessory cross bar on the outside with palm facing in and rest the elbows on the padded surface.  Maintaining a neutral spine, position the shoulders directly over the elbows.  Press elbows into the scrunch padding to maintain a neutral shoulder position.. Repeat this sequence to complete the first rep, then repeat the movement.
(3 Sets, 15 Reps)

Plank

Disconnect the pulley from the glideboard and stow the handles.  Remove the standing platform.  With the glideboard at the bottom of the rails, face the tower and kneel on the lower part of the glideboard.  Place forearms towards the top of the glideboard, palms facing in.  Raise the knees off the glideboard and align the neck, shoulders, hips and legs into a level plank position.  Press into the forearms to keeps the shoulders in a neutral position. Shift the glideboard up and down into the closed and open positions. Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set. (3 Sets, 15 Reps)

So there you have it, a simple but VERY effective core strengthening program that your clients can perform on your Total Gym machine to help them to get stronger and become more flexible so that they can protect their back for the long haul and minimize the risk for lower back pain.

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

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