The number one goal of people that go to the gym is weight loss. And of this group I would guess that flat toned abs is the ultimate physical outcome of this goal.Now I realize I'm preaching to the choir when I say that a great mid-section is made in the kitchen and not in the gym. But even though many are aware of this they still want to know the newest, hardest and most specific core and abs exercises.Before I go any further it may help to watch a short video to see what I'm talking about.http://youtu.be/AFb9An66IxkAnd so you see all types of core exercises being done in the gym. One of the more popular ones is the roll-out. This can be performed with a variety of equipment including a stability ball or abs wheel but there are also versions using a barbell, a suspension trainer or even a slideboard.And while this is a commonly performed exercise it often performed incorrectly.I say that because the goal of the movement is to remain motionless through the mid-section in the presence of movement through the extremities.Let's assume you were performing a roll-out from the knees. You will pivot on your knees and the shoulder will flex as you roll the implement out and away from you. As you return to the starting position your shoulders will extend all while maintaining a neutral mid-section, specifically at the low back.Typically we see three things done incorrectly when performing the roll-out.Mistake #1 - Extended NeckAre you familiar with the term of a 'packed-neck'? If not don't worry about it. It resembles the chin closer to the chest rather than the head tilted up exposing the neck. When done correctly it may cause you to have a double chin.You have to admit that's kind of funny,...

Last month I attend a seminar in Vancouver with Mike Robertson presenting. Mike is a great strength and conditioning coach from Indiana who put on a 2 day seminar related to the knees and low back. One of the points Mike covered during the weeknend involved the use of a balloon to illustrate core theory.I really liked his analogy and the use of the balloon to make the point. But I thought the point could be taken further. And expanded to other areas of core theory. So I made a note in my conference notes to develop the point further once I got home. And this has since been developed into the 7 Keys of Balloon Core Theory.To read the article go check out Mike's blog, robertsontrainingsystems.com, or click on the following link to go directly to the article:http://robertsontrainingsystems.com/blog/7-keys-of-balloon-core-theory/After you have a read, make sure to leave a comment. Make sure to say:* What you liked about the article?* What other analogies there may be between a balloon and the core?* Anything new you learned from the article?All the best,Chris                                                                                                                                                                                                                     okanaganpeakperformance.com 'always moving forward'