What do "functional core exercises" mean? They support daily activities, not just traditional sit-ups and crunches.
Consistent exercise improves your quality of life and assists with daily activities, such as lifting groceries, picking up pets or children, and bending down to retrieve items.
These exercises target the stomach, pelvis, lower back, and hips to enhance strength, stability, mobility, and prevent injury.
THE EXERCISES
SQUAT WITH ROTATION
Direction:
Stand tall with your feet shoulder-width apart and gently engage your core. Remember to feel your feet firmly planted on the ground, and keep that core engaged throughout time
Relax your hands behind your head, stretching your elbows wide. For an added challenge, hold a dumbbell under your chin during the exercise.
Slowly bend your knees as you push your hips back to lower toward the floor. Focus on lowering your body as if you were going to sit on a chair.
Lower down as far as comfortable or until your thighs parallel the floor.
Pause for a moment at the bottom of your squat.
Reverse the motion by pressing through your heels to return to standing.
Lift your right knee to your chest and, keeping your chest and elbows open, rotate your torso so your left elbow meets your right knee.
Return to the starting position.
Squat down again, then repeat on the opposite side.
DEAD BUG CRUNCH
Direction:
Lie flat on your back with both hands over your head.
Lift your feet off the ground so your legs are straight (as shown) or bent at a 90-degree angle. At all times, lift your shoulder blades off the floor without resting them on the floor.
Keep your lower back in contact with the floor throughout the entire duration of the exercise.
Bring your right arm and right leg toward each other slowly and switch with the left arm and left leg with control.
Lower your limbs as far as possible while keeping your lower back on the ground. Tighten your abs and press your belly button to anchor your lower back to the floor, fighting the impulse to arch your back.
HALF-KNEELING WINDMILL
Direction:
Start in a half-kneeling position with your left knee on the ground and your right foot on the floor, with your right leg bent at 90 degrees.
Make sure your right knee is stacked on top of your right ankle.
Hold a weight in your left hand and press it overhead, locking your arm straight and stacking it on top of your right shoulder.
Keep your eyes on the weight and reach your right hand to the floor.
Return your left arm to the starting position Once your right palm is flat on the floor.
Repeat on the opposite side.
WOOD CHOPS
Direction:
Stand tall with your feet wider than shoulder-width apart and toes slightly turned out. Hold a dumbbell with both hands on the outside of your right thigh.
Lift the dumbbell diagonally up across your body, slowly twisting your torso to the left side and finishing with the dumbbell to the left side overhead. Your right heel might lift slightly as you pivot to twist your torso.
Hold the dumbbell in this position for one count, then bring the weight down diagonally to the right side.
Repeat on the opposite side.
SIDE PLANK REACH UNDERS
Direction:
Start lying on your left side and propped up on your left elbow or hand. Your left elbow should always be directly under your left shoulder to avoid putting too much pressure on your shoulder. Your legs should be straight with your feet stacked one on the other.
Raise your right arm straight up toward the sky.
Pop your hips up off the ground. Make sure that your hips are pushed forward. The goal is to be as straight as possible.
Drop your right hand down and weave your arm underneath the left side of your body like you’re threading a needle.
Keeping your hips stacked and your body balanced, reach underneath yourself, drop your right shoulder down, and rotate it toward the floor.
Return to your starting position.
Repeat on the opposite side.
CROSS BODY MOUNTAIN CLIMBERS
Direction:
Press up into a high plank position like you're about to do a push-up, with hands beneath the shoulders and your body straight from head to heels.
The feet should be shoulder-width apart and anchored to the floor on the balls of your feet.
Keep your hips level, and don't let your lower back sag.
Bring your left knee toward your right elbow, engaging your abs simultaneously.
Return your left knee to the starting position.
Bring your right knee toward your left elbow, then shoot it back, switching legs at your desired pace.
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