by Cori Lefkowith | Sep 11, 2015 | Blog, Core, Exercises, Functional Fitness
A good workout program should make you move in every direction – forward, backward, sideways and even rotationally.
We need to be strong in every plane of motion to help us prevent injury when moving in everyday life.
But sometimes strengthening ourselves so we can move better in everyday life and prevent injury means performing Anti-Rotational Exercises.
Anti-Rotational Exercises are exercises that build stability and strength to prevent rotation. “Preventing rotation” means that your body is able to resist forces acting upon it that may try to rotate or move it in a way and direction that it can’t move safely.
If you are shoved, trip, slide on ice or are simply carrying something that is an uneven weight and awkward, Anti-Rotational Exercise can make your body strong so that your core can handle the torque without leading to pain and injury.
Below are some great Anti-Rotational Moves to help you build your core strength and stability to prevent injury so you can move better in everyday life.
These Anti-Rotational Movements are either unilateral moves, moves unilaterally loaded or movements with an outside force trying to rotate and twist you while you resist.
Start light with these moves and make sure that you maintain proper form throughout as improper form could cause you to twist and compensate, leading to the exact thing you are trying to prevent!
(more…)
by Cori Lefkowith | Mar 30, 2015 | Blog, Bodyweight, Core, Exercises
Isometric Exercises are moves where you hold in a position under tension. And often when we think of “core” isometric moves, we think of Planks. And while Planks are great isometric core moves, they aren’t the only great Isometric Core Exercises.
These 10 Isometric Core Exercises are a great way to build your core stability and strength so that your core works properly during heavy lifts. All of these moves also work your entire core – they work everything from your shoulders to your knees not just your abs.
Because these moves improve your core stability, they can help you not only get a stronger, more toned middle, but they can also help you prevent and alleviate injury.
All of these moves are great for everyone from the beginner to the advanced lifter just pick the variation right for you. Also, to get the most out of these moves, you have to make sure to hold with proper form.
Isometric Core Moves are the perfect chance to build your mind-body connection and focus on the correct muscles engaging and working. By building your mind-body connection, you will teach your body to recruit the correct muscles quickly when you do other lifts, helping you to not only lift more but also lift properly to prevent injury.
Because you are holding in an uncomfortable position, these moves will also help you build mental toughness and learn to become comfortable being uncomfortable, which is essential for achieving results.
If your form breaks down, rest and reset. Do not simply hold these moves to hold for longer. Make sure the correct muscles are engaging when you hold even if it means you can’t hold as long.
Check out these 10 Isometric Core Exercises to work and strengthen your entire core.
(more…)
by Cori Lefkowith | Mar 9, 2015 | Blog, Bodyweight, Core, Exercises
Planks are a must-do core move. And while you should always include the Basic Planks in your workouts, it can be fun to add some variety in every once in awhile.
All of these Plank Variations will continue to build your core strength and stability and help you prevent and alleviate low back and hip pain.
Unlike the Basic Planks, though, most of these aren’t isometric holds. Many of these Plank Variations involve movements that emphasis one area of your core, such as your shoulders, glutes, abs, obliques or quads.
Check out these 15 Plank Variations to include in your Core Training Program.
(more…)
by Cori Lefkowith | Mar 6, 2015 | Blog, Bodyweight, Core, Exercises
If you want to develop a stronger core, you don’t need any fancy equipment or even any weight other than your own bodyweight.
You also shouldn’t waste your time doing a million crunches every day. While crunches can be useful occasionally and do have a time and a place, they aren’t the best or the most efficient exercises to help you strengthen and tone your core.
Below are 10 Bodyweight Crunchless Core Exercises you should include in your workouts if you want to truly strengthen your core. These moves will work everything from your shoulders to your knees, down your frontside and your backside.
(more…)
by Cori Lefkowith | Feb 13, 2015 | Blog, Bodyweight, Core, Exercises, featured, Foam Rolling, Pain Relief
Low back and hip pain are common problems especially for anyone with a desk job. However, some foam rolling (or a back massage) and stretching of your low back won’t be enough to really relieve your pain.
Because sometimes where you feel the pain, isn’t the place causing the problem, especially when it comes to low back pain.
Often to relieve your low back and hip pain, you need to focus on foam rolling, stretching, activating and strengthening your entire core.
Because overly tight muscles in your core (such as your hips and lats) and underactive muscles in your core (such as your glutes and deep intrinsic core stabilizers) can all be contributing to your hip and back pain.
Follow our 4 Step Program below to Relieve Your Low Back and Hip Pain.
(more…)
by Cori Lefkowith | Feb 11, 2015 | Blog, Bodyweight, Core, Exercises
Crawling – it seems like such an easy movement, but not only does it take more coordination than we realize but it is also a great full-body workout.
Crawling exercises are important to include in your workout routine because they are functional bodyweight exercises that can improve your core strength, coordination, and even your mobility.
Plus crawling is an amazing cardio workout that you can do anywhere.
Here are 21 Crawling Exercises to strengthen your entire body while getting your heart rate up. These crawling exercises are great for everyone from the beginner to the advanced exerciser and can be regressed and progressed as necessary. Using a combination of these moves in your workouts, will help you get in a great cardio workout while working your body in every plane of motion.
Even though babies can do it, crawling is far from easy and is sure to challenge your entire core!
(more…)
