Core strength is the ability to maintain the body in ideal postures and can promote easy movement by unloading the joints. The core is a group of muscles that controls the pelvis and the spine. Functional movement may help your muscles work harmoniously and have better stability. Here are some functional exercises used to build core strength:
Planks
This functional movement exercise engages the entire core, strengthening your body from head to toe. You extend your body on an exercise mat or a comfortable surface in a whole-body length. Face down using your forearms and toes to lift yourself off your mat and engage your abdominal muscles while drawing the navel towards the spine; hold the position for up to 10 seconds, then release. The variations of planks are tabletop planks and inclined planks. They can build your stability and improve balance.
Deadlifts
Deadlift exercise involves lifting a weight from a resting position on the ground to an upright position. To perform, put the legs at shoulder width and lower your torso to the bar. Hold the bar using your hands and pull the weight up. Lower to the floor with a straight back, and repeat. This functional exercise uses the hamstrings, butt, and lower muscles. It may stabilize the core, abs, back, and shoulders and is used by bodybuilders for muscle mass.
Russian Twists
The Russian twist is a functional movement performed to target the oblique. It builds core and shoulder strength. To perform, sit on your mat with your knees bent feet flat, and lean back slightly with a straight back. Hold a weight, like a medicine ball, with both hands. Lift your feet while balancing using your hips, then return the focus to the center of your chest. Exchange sides and repeat the motion.
Bird Dogs
This core exercise uses the whole body as a target to strengthen the core and back muscles. It can increase the range of motion. To perform this core exercise, start in a tabletop position and slowly extend your right hand forward while keeping a flat back. Hold the place for a while and return your arm and leg to the starting point. Repeat the process for the opposite side.
Medicine Ball Rotational Throws
The medicine ball rotation is a functional exercise targeting the abdominals, hips, and upper back. This exercise engages the lower body, shoulders, and back muscles to generate power and rotation. Stand with your feet facing upward and shoulder-width apart, then rotate your shoulders and hips to one side. Throw the medicine ball from your body, aiming at a target while turning. Perform the desired number of repetitions.
Hollow Holds
This isometric movement can be used to improve body awareness and control. To perform, lie down face up with your arms extended. Lift your legs and shoulders from the ground and engage your core. Press your back firmly on the ground and hold the position for a set time.
Beer Crawls
This mobility exercise uses strength in the shoulders, quads, and abdominal muscles. They engage multiple muscle groups and improve strength, endurance, and coordination. Start in a push-up position with your core engaged. Move forward by simultaneously moving the right hand and the left leg in a crawling motion. Switch sides and repeat.
Wood Choppers
This is a functional exercise that can help to stabilize muscles of the abdomen and lower extremities. It involves using your core muscles and a cable machine or resistance band. It’s a functional movement that works your obliques, abdominals, and stabilizing muscles.
Enroll in Functional Movements Class Today
Functional exercise can help you gain strength in your core. Incorporate movements such as planks, deadlifts, and hollow holds to enhance your current workout. Start practicing functional exercises today with core workout classes to improve strength and stability.
