Men’s Core Training

Increase Core Strength and Cardiovascular Endurance

        • Push-ups, planks and crunches on mats, bosus or balls
        • Strengthen your core and define your abdominal muscles
        • Stabilize your low back and improve your posture

The abdominal area is often the most difficult area for men to strengthen and tone. Though weight training is effective for men, it is often ineffective at developing the midsection. Since the primary funcion of the abdominal muscles is to stabilize the spine, the way to increase abdominal strength is to put the body in unstable positions. This makes the abdominal muscles engage to stabilize the spine. For example, when you are doing a push-up with the hands on a ball, the challenge to the abdominal area is more intense than it would be if if you were doing a push-up on the floor. Since the ball has the potential to move around, it requires that the abdominal mujscles stabilize the body. The challenge is not to see how much you can lift. The challenge is to see how well you can stabilize the body in an unstable environment.

Core training is useful for beginners as well as experienced athletes. There is a full spectrum of core training exercises ranging from simple to extremely difficult. At Studio Maya, core training exercises are adapted to each person’s skill level and progress as one becomes stronger. This ensures that a person improves steadily, avoids plateaus, and does so safely. In addition to transforming the midsection, core training can give you something similar to the “runner’s high.” At Studio Maya, people have described it as “feeling very centered” and others have said that it makes them “feel invincible.” Though people articulate it differently, there is a general consensus that after a core workout one’s mental state feels improved.

      What to wear and what to bring: No sneakers. You can wear socks or go barefoot. We supply the mats, towels and equipment.

      Upper Body Intensive focuses on shoulder stabilization, strengthening exercises for the pectoral and back muscles as well as the abdominal/core muscles. This functional training class uses body weight, the bosu, balls and cables. The exercises alternate between push-ups, cable exercises, planks and crunches to challenge and fatigue the upper body and core muscles. This class is NOT appropriate for someone with neck/back pain, shoulder dislocations or forearm pain.

      Intensive Core focuses on the core muscles: the transverse abdominis, obliques, rectus abdominis, erector spinae and the pelvic floor muscles. Core training has revolutionized the abdominal workout by working the deeper abdominal muscles, especially the transverse abdominis. Core training differs from sit-ups and crunches even though both are working the abdomen. Although useful, sit-ups and crunches primarily work the superficial muscles while core training forces the deeper abdominal muscles to engage. This presents a greater challenge to the abdominal area producing more significant results. This class is NOT appropriate for someone with low back pain/injury.

      Bosu Body is the most cardiovascular challenging class. Every exercise is done on the bosu. A bosu looks like a ball cut in half. You can stand, jump, sit and kneel on it. This class consists of lunges, squats, jumps, planks and other full-body exercises. This is a very challenging class and is NOT appropriate for someone who has chronic pain or an injury. This class is not appropriate for someone with knee pain.

      *Outdoor Workout at Mount Prospect Park takes place at Mount Prospect Park. Enter at the staircase on Eastern Parkway between Brooklyn Library and Brooklyn Museum. Walk up the narrow set of stairs and go to the opposite side of the loop. Class will meet at the set of benches next to the wide set of stairs.
      The Outdoor Workout builds lower body strength and increases cardiovascular endurance. It starts with exercises to activate the leg and glute (butt) muscles. Then there are sets of slow lunges up the stairs and sprints (you’re welcome to walk) around the loop of the park. The class also consists of planks (optional push-ups) for core strength. You can go at whatever pace works for you and you can rest at any point. This class is NOT appropriate for those with low back pain. If you have minor knee pain, you can try this class but please inform the teacher at the beginning of class.
      What to wear/bring: Wear sneakers. We encourage you to bring bottled water and a small towel.

      *Ageless Body Technique (Abs/Core/Glutes) is the foundation of the Maya Method. This class alternates between abdominal strengthening exercises and butt/leg toning exercises. In this mat class the abdominal exercises combine breathing techniques with slow-motion crunches to awaken and fully engage your abdominal muscles. The butt/leg exercises involve standing exercises in which we use steps, bosus, balls, elastic bands and hand/ankle weights (5-10 pounds). Throughout the class we lay back on the bosu (the blue half-ball pictured above) to safely stretch the spine and relieve neck tension. This class is gentle but intense. The more you take the class, the more you minimize compensation. Therefore, the targeted muscles have to work more and the exercises become more difficult. This creates a very efficient workout and can thoroughly transform, reshape and rewire your body. This class is appropriate for those with back pain and knee pain. Please inform the teacher before the class begins and let the teacher know if you feel any pain during class.

      *Low Back Class is a rehabilitative class specially designed for those with low back pain. Every exercise has been created to alleviate compression to the low back while reprogramming the muscle patterns of the body. Most people with low back pain have under-active abdominal/core muscles and over-active back and neck muscles. This class focuses on strengthening the abdominal/core muscles and training the back and neck muscles to be more passive. This class is the most appropriate class for someone with low back pain.