Functional Core Strength Program

Written by: Taylor Post, CAT
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Our core and abs need to resist movements all day long, which means training the core properly is an important part of any functional strength program. When it functions correctly, the core muscles provide stability to the whole musculoskeletal system. This equates to better posture, prevention of injuries and falls, improved motor control and more confidence with daily movements (walking, lifting, reaching, standing up etc.) For athletes, a strong core means a stable base, which also translates to improved performance in sports and greater overall strength training game!

As we discussed last week, when developing core strength we need to take into account that the main function of our core is to stabilize and protect our spine from unwanted movement. Core strength also provides stability between the upper and lower body. So instead of focusing on how the abdominal muscles create movement (think crunches, sit-ups, side bends, Russian twists etc.), we must concentrate on exercises which aim to prevent or control movement. As we know from last week, these exercises are otherwise known as “Anti-Core” training.

Todays post involves two awesome Anti-Lateral or Side Flexion moves to try out. When performing these exercises, the goal is to resist flexing from the side to maintain a neutral spine. These variations are great for training lateral stability and developing our capacity for resisting lateral flexion, or side-bending. We can see how they transfer over into daily life, in actives like carrying awkward loads (like a heavy grocery bag, luggage or even a child!). Take a look at the pictures and descriptions below for key points to each exercise.

Single Arm Farmers Carry

• Start by holding a weight in one hand. You could use a dumbbell, kettle bell or even a heavy duffle bag!
  
• Keep your shoulders back and stomach braced (ready for a punch!)
  
• Start walking while keeping your posture upright (neutral spine) and looking straight ahead. Try not to let weight touch your leg or side.
  
• You should feel your side muscles (obliques) on the opposite side of weight, working hard to keep you from leaning.
  
• Start with 2-3 sets of 10-20 meters (or whatever distance is available/ accessible for you).

Side Plank

• Begin by lying on your side, with your elbow directly under your shoulder, and your feet stacked.
• Engage your abs (brace like someone is going to punch you in the gut) and lift your hips up off the floor, keeping them squared and high.
• Do your best to maintain a straight line from head to heels, keeping your hips tucked under and glutes squeezed. Don’t forget to breathe!​

• Too hard? Try bending your legs and planking from your knees. Alternatively you can widen your base of support by placing the top foot in front of the other on the floor.​
• Too easy? Try raising an arm or your top leg!
• Start with 2-3 sets of 10-30 second holds/side. If you feel your hips dropping or that you cannot maintain proper form, stop and rest. Prioritize quality over the length of each hold!

If you have questions about any of the exercises or need help to modify them to match your skill level, feel free to reach out. Keep following because next week we will take a look at Anti extension and Anti Flexion exercises to complete our Anti-Core training series!

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You might also like:
Build Your Core Strength - Part 1 in this three part series