With so many variations out there, it can be challenging to understand what functional core training really is. But the key is to redirect your focus away from a specific set of exercises and towards the underlying principles.
“At the heart of functional training is an exercise program that carries on effectively to daily activities,” says Phoenix-based physical therapist Tony Kottoor, DPT. “This notion that if an exercise doesn’t accurately mimic a real activity, then it’s not functional comes from a limited understanding of training. It’s much more about how an exercise mimics muscle activation.”
In other words, training that most prepares you for daily activities is not as simple as just doing plus of those activities. Do you want to be able to go hiking, play basketball or clean the backyard during the winter? You will need to focus on activating the muscles you will need to perform these activities safely.
related stories
“The core, which includes the abs, back, and hips, is a platform for effective movement,” he says. alan hsieha fitness and performance coach in quantum yield in Calabasas, Calif. “The core always gets a lot of attention and there is always a new training fad coming up; You may have heard a lot about ‘anti-resistance’ training in recent years, but core training doesn’t need to be all that isolated or isolated. ”
abdominal exercises like ABS, scissorsY palof presses it certainly has a place. But each of them misses an integral part of basic functional training: movement. Once you integrate movement into an exercise, you are now adding layers like coordination, proprioception, and balance that mimic real life.
One of the most effective ways to bring that type of functional movement into your main routine is to carry, that is, pick up something heavy and walk with it.
“Carries are incredibly simple yet effective exercises because they add a dynamic load during movement that mimics real-life activities,” Hsieh says. “Whether you’re a mom looking to get stronger, someone rehabbing from injury, or an elite athlete training for performance, carries can unlock core strength and functional gains like few other things.”
Research on carries This is backed up by science showing that they engage a multitude of core muscles. A study demonstrated how specific loading positions for certain exercises, namely split squats and walking lunges, can yield significant benefits.
How to safely incorporate carries into your training
If you’re eager to add carries to your training plan, it’s best to start small to avoid injury. In this four-part progression, start with the first exercise and add it to your training plan twice a week. Once you can complete it to its final progression with relative ease, then—and only then—Proceed to the next exercise for the following week.
Note: Start with dumbbells that are about 10 percent of your body weight and progress up to 45 percent as you get stronger and more comfortable with each exercise.
Exercise 1: Farmer’s Haul
- Find a path where you can walk straight and unimpeded for 30 seconds.
- Take two dumbbells of the same weight and place them one on each side of you.
- Set a timer for 30 seconds, grab each dumbbell off the floor, and walk in a straight line.
- Complete five total repetitions
Exercise 2: Carrying a suitcase
- Follow the same instructions as the farmer’s carry, but instead of two dumbbells, hold just one dumbbell in one hand as you walk for 30 seconds—the key here is to fight leaning to the side with weight by keeping your hips and shoulders level.
- Repeat five times on each side.
Exercise 3: One-Handed Walking Lunges, Ipsilateral
- Grab a dumbbell and keep it by your side.
- Complete 10 walking lunges with the leg on the same side you are holding the dumbbell (ipsilateral means it occurs on the same side). In the video below, it’s similar to the second step taken (weight in left hand, left leg forward).
- Once complete, place the weight in the other hand and repeat on that side.
Exercise 4: Walking lunge with one hand, contralateral
- Grab a dumbbell and keep it by your side. Complete 10 walking lunges with your leg in the opposite side you are holding the dumbbell on (contralateral means it occurs on the opposite side). In the video above, it is similar to the first step taken (weight in left hand, right leg forward).
- Once complete, place the weight in the other hand and repeat on that side.
