The Core Part 3- Movement System

The more I learn about the core, the more I realize when I’m using it. Or maybe it’s just that the trainer in my current workout program is big on working the core this week? Seems to me that God likes to put all of these pieces together for us slowly so that instead of being overwhelmed, we get to grow into knowing more and having a solid foundation for success. Look below for a video with one of the moves I just learned for strengthening those weak hip flexors of mine, hardcore, yet so simple.

Movement System

We’ve already learned about the Local and Global Stabilization Systems. Now that we’ve strengthened the inner it’s time to focus on how we are moving our body with the core. I’m sure you’ve heard of all the muscles in this group, the Latissimus dorsi(lats), Hip flexors, Hamstring complex and the Quadriceps(quads.) Think armpits to knees, all these muscles help you sit, stand, and twist and turn. Working together, all the groups we have been learning about really keep us stable and functioning.

Time To Muscle Up!

Enough blabbering, show you the moves right?!? I chose a minimum of one exercise for each of the muscle groups listed above. Plus a bonus workout that will hit multiple groups with one exercise, I’m all about multitasking, or killing two birds with one stone. Life is busy and being able to shorten up that workout means it’s more likely to happen.

However you decide to mix and match your core routines, I would try to incorporate at least one of these moves daily. Don’t skip an area because if you become weak in one zone it can affect the rest of them. We are looking for total body/core balance here.

Disclaimer {{If you have any unique or special medical conditions, such as if you’re pregnant, or if you have a history of knee, ankle, shoulder or spinal (back or neck) problems, you must consult with a competent and reliable physician to understand all risks, contraindications and complications of starting this exercise list, and receive authorization from them before beginning. Failure to do so could result in significant injury to you and others (including, if applicable, your unborn child). By using this program, you assume all dangers, hazards and risks of injury in the use of this program.}}

Latissimus Dorsi

This is one area I know I’m weak in too…

Reverse Snow Angels

• Lay face down on the ground with arms at your sides and palms facing down.
• Lift your shoulders and hands a few inches off the ground by pinching your scapula together and engaging your lats and rhomboids in your mid-back.
• Keeping your head facing down, in a slow motion, raise your arms up past your shoulders and up to your ears until your hands meet above your head.(Shown is the modified version, move the arms only halfway so that they are even with your shoulders and then return to starting position.)
• Make sure to keep the arms straight and elbows locked through the entire movement to engage your lats and shoulders.
• Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.

Hip Flexors

Mountain Climbers

I’ve been doing a lot of these on Insanity.  Only it is more of a running in plank movement. Here we are using a sliding on the floor motion. You will need some towels, slides, or something similar that will slide smoothly on your floor. Paper plates even work well in a pinch.

• Put your feet on the sliders and move into a push-up position.
• To perform the movement, simply pull one knee at a time up toward your chest, going as high as you can while keeping your foot on the slider. You can alternate legs with each rep or do sets of one leg at a time. Not only will you be working your hips but your shoulders will get in on the action too.

This is the killer move I was telling you about, try it if you dare!!

Hamstring Complex

It’s a little more difficult to get a good hamstring workout without using weights or equipment but if you get creative, you can make it work.

Glute-ham Walks

This exercise will work both the hamstrings and the glutes.

• With knees bent lie on your back. Lift your toes up so that only your heels are touching the ground.
• Now lift your hips up until they are inline with your shoulders and knees. Squeeze your bottom and engage your abs. Now start slowly walking one foot at a time away from your body with small steps until you get to the point where your legs are fully extended.
• Your hips are always extended, never let them fall. Walk your feet back into position. Do that for 5-10 reps or as many as you can get done in a few minutes.

Flutter Kicks

Be sure to tighten your ab muscles during this workout, it will help you to avoid arching your back. A great workout for your hamstrings. I was already feeling the burn just taking the pictures for this move!

• Start by laying flat on your stomach.
• Lift one leg a few inches off of the ground.
• Slowly lower that leg while you start to raise the other.
• Repeat for 15 reps at three sets.

Quadriceps

Lunges

• Stand with your feet hip-width apart and your toes pointing forward. Place your hands on your hips for added balance and engage your core by drawing your navel in toward your spine.
• Step your right foot off the floor and lunge forward, landing with with your heel first, then your toes. Drive your hips towards the floor to create a 90-degree bend at both knees.
• Push off your right leg to return to the starting position. Repeat with your left leg. If you want to you can alternate legs for a total of 30 lunges each set, or until you are burning good enough that you don’t think you can do one more! Want to make it harder? Try jumping from lunge to lunge, yowza!

A Little Bit of Everything

Burpees

I wouldn’t be Spartan if I didn’t share this move with you. Don’t worry, there are many ways to modify this move to take the intensity down a notch and also many ways to increase the intensity. This is the best whole body workout move I’ve every found, maybe there are others but this gets a little bit of everything.

• Start in a standing position, feet shoulder width apart.
• Drop into a squat position and place your hands on the ground.
• Jump or step your feet back into a plank position, while keeping your arms extended.
• Add in the Push-up if you are ready, from your feet or your knees if needed.
• Return your feet to the squat position.
• Stand up or jump up from the squat position.

Next?

Now that we’ve mastered the core, I asked for suggestions on what to focus on next. Interval training is the winner! Keep an eye out for an update on my Insanity progress next week and then before the end of the month we will discuss the importance of Interval Training in your workout routine.

If you have any questions about the movements here, shoot me an email at DarcisFitKick@gmail.com

Happy sweating!