Core synergistics is one of 12 workout DVDs that make up the P90X in-home fitness program. This workout doesn't focus on typical abdominal exercises, such as crunches. Rather, it focuses on strength and cardiovascular exercises that work your core in conjunction with other muscle groups. The core synergistics workout is a total body conditioning workout.
The Core
Your core is a group of muscles that help stabilize and support your pelvic area and spine. Although the rectus abdominis, the main ab muscle and the obliques are part of your core, several other muscles are part of this important group. The transverse abdominis is a core muscle that lies deep under the other other abdominal muscles. The erector spinae, the muscles of your lower back, and your psoas, or hip muscles, are also part of your core. The P90X core synergistics workout includes movements that target all of these different core muscles.
Cardiovascular Exercises
The cardiovascular exercises in the core synergistics workout increase your heart rate and challenge your core muscles. These exercises involve quick, explosive movements of the large muscles, mainly the legs. The towel hop is a simple jumping exercise and the half back simulates running through large "monster" tires. For the squat run, you hold a deep lunge position while rotating your torso to target your oblique muscles. The steam engine involves lifting one knee toward the opposite shoulder in a quick, alternating fashion.
Strength Exercises
Some of the exercises in the core synergistics workout are standard, strength exercises, often with a bit of a twist. The lunge kickback curl press exercise combines deep lunge, a tricep kickback, a bicep curl and an overhead press all into one seamless movement. The table leg dip is a standard bench dip done with one leg held in the air. The core synergistics workout includes a few pushup variations with different hand and feet placement.
Core Exercises
Since it is called core synergistics, this P90X DVD also includes several core exercises that don't involve crunching, such as planks. The plank to chaturanga run and plank to chaturanga iso combine a plank exercise with a mountain climber aerobic exercise. The side hp raise is a variation of the side plank. The core synergistics workout also includes back extension exercise for the low back. The superman banana incorporates the back extension exercise in with a side and front plank.
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