Core Stage III- Dynamic Movement

During day to day activity we use dynamic movements, e.g. lifting groceries or running after children. So now that we have mastered the simple core exercises, we can progress to achieving stability during more functional movements.
The Lunge

    * Stand with feet hip width apart in front of a mirror
    * Ensure your lumbar spine is in neutral and your back is tall with your shoulders back and head up
    * Lunge forward and bend your knee about halfway down
    * Ensure that your front knee is in line with your toes; your hips are level, your back is upright with your lumbar spine in the neutral position.
    * Push back up to the starting position by first pushing down into the floor with your front foot. Use only the leg muscles. Ensure you back remains totally still and hips level throughout the return.

Avoid:

    * Lunging too far forward so that you knee is further forward than your ankle. Maximum 90 degrees between lower leg and thigh.
    * Initiating the up movement by pulling your head and shoulders back first. rform the movement up and down.

3 Sets; 10 Repetitions per set on each leg.
The Press Up

    * Start from your knees, place your hands slightly wider than your shoulders, with your chin in front of your hands and head looking slightly down.
    * Lift your hips to form a straight line with your entire body from your knees to your head. Ensure your lumbar spine is in neutral
    * Bending your arms, slowly lower your body down all the way to the floor. Keep your head still throughout.
    * Push up, by pressing down into the floor with your hands. Your back should remain still, straight and your lumbar spine in neutral throughout.

3 Sets; 10 Repetitions per set.

These core stablility exercises should remain a part of any workout routine. During weight training, use core stability to ensure that muscle groups are working together and the back is supported.

I notice even during walking, that by using the abdominal hollowing, it tilts the spine into a better position, moving the walking movement emphasis back to the legs, away from the pelvis and spine.