The core of the body consists of the abdomen, the pelvis and lower or lumbar spine.
The muscles that originate in the core provide stability and motion for the limbs and trunk.
Regular performance of Four for the Core provides a foundation of good stability for all physical readiness exercises.
Returning to the position of attention between exercises provides a moment to reset posture and check the improvement these exercises provide for moving to and from the ground.
The Four for the Core exercises are:
- Bent-Leg Raise
- Side Bridge
- Back Bridge
- Quadraplex
1. BENT-LEG RAISE
Figure 4-12. 4C.1. Bent-Leg Raise
The Bent-Leg Raise is the first exercise in Four for the Core.
This exercise improves awareness of spinal control while moving the legs.
The hand position under the back and not the pelvis, places heavy emphasis on the strength of the core muscles of the abdomen, not the hip flexor muscles.
Figure 4-12 shows the exercise as performed in a formation at a slow cadence.
Below is a breakdown of the movement which is performed for a count of 60 secs.
Cadence
Slow cadence
Starting Position
The starting position for the Bent-Leg Raise is the supine position with knees bent to 90 degrees, feet flat on the ground.
Hands are placed under the SMALL OF THE BACK, not the pelvis, with palms on the ground.
Head is 2-4 inches off the ground.
Commands
● On the command of “ready, EXERCISE,” raise both feet from the ground until both knees and hips flex to 90 degrees.
While concentrating on the amount of pressure placed on the hands from the spine, slowly straighten the legs.
Maintain this pressure for up to 60 secs.
● If the pressure on the hands reduces or the Soldier needs to rest, bring the knees back to the chest for 3-5 secs until resuming the effort.
● On the command of “starting position, MOVE,” return to the starting position.
2. SIDE BRIDGE
Figure 4-13. 4C.2. Side Bridge
The Side Bridge is the second exercise in Four for the Core.
This exercise isolates one side of the trunk at a time.
It strengthens all the muscles on the side nearest the ground – from the spine to the side of the trunk and pelvis.
It is a safe way to contract the obliques and the hip abductors without compressing or loading the spine.
Figure 4-13 the exercise as performed in a formation.
Below is a breakdown of the movement which is performed for a count of 60 secs.
Starting Position
The starting position for the Side Bridge is laying on the left side with upper body off the ground, supported by the left shoulder.
The left elbow is on the ground directly beneath the shoulder.
The legs are straight with the left foot resting ON TOP of the right foot.
The right arm rests on the trunk, elbow flexed to allow the right hand to rest on the abdomen.
Commands
● On the command of “ready, EXERCISE,” raise the trunk off the ground until the trunk, pelvis and legs form a straight line when viewed from the front and top.
Head stays aligned with the spine.
● Hold this position for 60 secs.
● To rest, return to the starting position for 3-5 secs until resuming the effort.
● On the command of “starting position, MOVE,” return to the starting position.
● On the command of “change position, ready, EXERCISE,” swing the legs and body through the sitting position to lay on the right side.
Repeat the exercise on the right.
3. BACK BRIDGE
Figure 4-14. 4C.3. Back Bridge
The Back Bridge is the third exercise in Four for the Core.
This exercise strengthens the muscles on the spine, buttocks, and hamstrings – the posterior chain.
Figure 4-14 the exercise as performed in a formation at a slow cadence.
Below is a breakdown of the movement which is performed for a count of 60 secs.
Cadence
Slow cadence
Starting Position
The starting position for the Back Bridge is the Supine position with arms out to the side at 45 degrees and knees bent to 90 degrees.
Feet are flat on the ground.
Commands
● On the command of “ready, EXERCISE,” raise the buttocks off the ground while straightening the left knee until the trunk, pelvis and left leg forms a straight line when viewed from the side.
Head remains on the ground.
● Hold this position for 5 secs.
On the command of “change position,” switch legs.
● Repeat the switch every 5 secs for a total of 6 repetitions.
● On the command of “starting position, MOVE,” return to the starting position.
4. QUADRAPLEX
Figure 4-15. 4C.4. Quadraplex
The Quadraplex is the final exercise in Four for the Core.
This exercise improves balance, coordination and strength of core muscles in the posterior chain.
Figure 4-15 shows the exercise as performed in a formation at a slow cadence.
Below is a breakdown of the movement which is performed for a count of 60 secs.
Cadence
Slow cadence
Starting Position
The starting position for the Quadraplex is six-point position with the knees on the ground beneath the hips.
Commands
● On the command of “ready, EXERCISE,” raise the left leg and right hand until they are both straight and parallel to the ground.
● Head stays aligned with the spine.
DO not let the low back, shoulder and trunk sag.
Stay tall on the supporting shoulder.
● Hold this position for 60 secs.
● To rest, return to the starting position for 3-5 secs until resuming the effort.
● On the command of “starting position, MOVE,” return to the starting position.
● On the command of “change position, ready, EXERCISE,” repeat the exercise on the right.