By Mariana Echeverri Alvarez, Communications Coordinator

Functional core movements play a role in making your body move well as a whole. Training your core muscles is not just about working on your abs and getting a six-pack by doing sit-ups, crunches, or planks. It should also be about strengthening and stabilizing your entire trunk, which is the purpose of functional core exercises. These exercises isolate and move your body in different planes that are essential for daily activities such as lifting, standing, and walking.

 

Core Essentials: Why Strength Matters and How to Spot Weaknesses?
  • Low back pain can occur when core muscles are weak. This causes other muscles to overwork and increases the likelihood of injury, even with simple movements.
  • The risk of falling or having bad balance increases when the core muscles are weak. Our core muscles are working even when we are standing straight.
  • If you need to use a chair’s arms to sit and stand, it is most likely your core muscles are weak.
  • If you have trouble standing for a long period, it is a sign that you need to train your core muscles.

 

Core Focus: Key Muscles to Target for Effective Workouts
  • Rectus Abdominis: Assists in maintaining good posture and proper breathing.
  • Transverse Abdominis: Helps tighten your core and protects your spine when lifting heavy things.
  • External Obliques: Protect your lower back while performing twisted movements with your body.
  • Internal Obliques: Helps in flexing your trunk.

Working on all the core muscles helps to improve stability and increase core strength, allowing you to move better and prevent injuries.

 

Power Up with Functional Core Exercises

The best part of functional core exercises is that you can do both at home and at the gym.

Here is how to get started:

  • Start slow: If you are new to core exercises, start with a few reps of each movement and gradually increase as you get stronger.
  • Focus on form: Always keep your body in the right position. Good form helps you get the most out of each exercise and prevent injury.
  • Be consistent: Like any type of exercise, consistency is key. Try to work on your core a few times weekly to see progress and feel the benefits.

 

Dynamic Exercises for a Stronger Center

Below are a few functional core exercises you can try out or include in your program the next time you visit the gym:

  • Hanging Knee Tuck Hold (3*8 on each side)
    • Hold a pull-up bar and hang with your arms straight.
    • Lift your knees toward your chest and hold them there for a count of 1-2-3. 

 

  • TRX Glute Bridge (3*8)
    • Lie on your back with your feet in the TRX straps, keeping your knees bent at a 90-degree angle.
    • Place your arms flat on the floor by your sides for balance.
    • Squeeze your glutes and push your hips up toward the ceiling, forming a straight line from your knees to your shoulder.
    • Hold the top position for 3 seconds, focusing on squeezing your glutes.
    • Gently lower your hips back down to the floor and repeat.

 

  • Wide Side Crunch (3*8 on each side)
    • Stand with your feet wider than your shoulders and turn your toes slightly outward.
    • Lower yourself into a squat position. Make sure to hold that position throughout the exercise, keeping your core and legs strong.
    • Make sure your knees are bent throughout the exercise.
    • Raise your arms to your sides and flex them by placing your hands at the back of your head.
    • Holding that position, lean to your right side by bringing your elbow down towards your right knee.
    • Return to the starting position and repeat the same on the left side.

 

  •  Renegade Row: 3*8 on each side
    • Start in a plank position with a dumbbell in each hand.
    • Row one dumbbell up towards your ribcage while keeping your core stable, and then lower it down, returning to the plank position.
    • Now, repeat on the other side.

 

  • Single-leg Romanian Deadlift: 3*8 on each side
    • Stand on one leg while holding a dumbbell in the opposite hand.
    • Hinge at the hips, lowering the weight toward the ground while keeping your back flat.
    • Return to standing by squeezing your glutes and stabilizing the movement.

 

  • Kneeling Core Rotation Med Ball Throw: 3*8 on each side
    • Kneel sideways to a wall, holding a medicine ball.
    • Rotate your torso and throw the ball against the wall as hard as possible.
    • Catch it on the rebound and repeat. Stabilize your body so that unnecessary movements do not occur while performing this exercise.
    • Do the same on the other side. 

 

 

Conclusion

There is nothing wrong with sit-ups and crunches for training your core. However, functional core movements are key to having a well-rounded body. They target the different trunk muscles that are essential for daily activities and even perform other exercises with proper form.

 

References 

 

For information about strength and conditioning classes or questions about this article, email us at fitness@sportmanitoba.ca.