I love simple routines that give you great results and with ab routines this one is a great example of that.

This is a geat simple 2 minute routine to follow. Enjoy!

Functional Training is a group of exercises designed to help compliment the actual activities that you perform on a daily basis. Functional Training originated in the field of rehabilitation as physical therapists designed actual exercises that were similar to your day to day movements that you do while at work or at home. Originally these exercises were performed as part of post surgery therapy, but more recently they have been implemented in to all kinds of programs for people at different physical fitness levels and seeking different results. Since these exercises have been proven to be very beneficial for anyone, there is an ever increasing number of health & fitness professionals using these exercises in the programs being designed for there clients.

The National Academy of Sports Medicine had really launched Functional Training in to the every day workout programs of every day people. This was the foundation program for all of the personal trainers that worked nationally under me so I can attest that NASM really set the bar for Functional Training. NASM actually re wrote there whole personal training certification program around the Functional Training model.   

Most of the equipment that you find in gyms and health clubs are actually weight training exercises that are designed for targeting specific muscle groups. Muscle groups which most of us don’t even use in the activities of daily lives.  The key to Functional Training is to actually adopt movements and exercises that will compliment the movements that you make in your daily life and will actually help prevent many injuries by doing so.

Body weight exercises are my personal favorite of Functional Training exercises. Over the past 12 years in the Health & Fitness industry I have seen a significant decrease in the amount of body weight exercises that people are doing. Many personal trainers have gone away from these and some have never used them. Body builders really frown upon body weight exercises.  Having been a competitive body builder myself and understanding the benefits of these exercises, I would say that they are VERY beneficial to everyone as they can provide great improvements in endurance, flexibility and even increase in strength. Body weight exercises are great because they can be done anywhere.   

Although there are tremendous benefits from Functional Training, it alone is not a sufficient program for optimal fitness. Functional training should be combined with strength training, core training, stretching and a cardiovascular program for maximum benefit.

So, I hope that I’ve answered the “what” and YES, I certainly would recommend making it part of your workout routine.   

Question:

I am trying to train my core. I alternate different sections of my core at every workout: abs at 1 workout, lower back another, and obliques during another. I workout 5 - 6 times a week. What are some of your favorite core exercises?

Answer:

James, my personal favorite is the squat and different variations of it. I know…..most people think that it’s a powerlifting or bodybuilding exercise, but it’s VERY beneficial for everyone and think that it’s one exercise that NOBODY can afford to skip!

Different Variations include: Wall squats, ball squats, front squats and overhead squats.

Squats benefit your whole body and especially your core!

Next, I would suggest Pilates! Yep Pilates…….and most people think this is for girls, well let me tell you……people who do pilates exercises on the regular are in better overall condition than those who don’t. I love pilates and you don’t have to take a class to do them either. Below are some of my personal favorites that are listed on mayoclinic website and instructions on how to do them.

The Good Ol’ Bridge

To work various core muscles in combination, try a bridge:
Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
Raise your hips off the floor until your hips are aligned with your knees and shoulders (B). Hold for three deep breaths.
Return to the start position and repeat.

Quadruped

This core exercise is called the quadruped:
Start on your hands and knees. Place your hands directly below your shoulders, and align your head and neck with your back

(A). Tighten your abdominal muscles. Raise your right arm off the floor and reach ahead

(B). Hold for three deep breaths. Lower your right arm and repeat with your left arm. Raise your right leg off the floor

(C). Tighten your trunk muscles for balance. Hold for three deep breaths. Lower your right leg and repeat with your left leg. For added challenge, raise your left arm and your right leg at the same time

(D). Repeat with your right arm and left leg.

Superman

This core exercise, called the superman, can help you strengthen your lower back:
Lie on your stomach with a rolled towel or a small pillow under your hips to support your back. You might also use a folded towel to support your head. Tighten your abdominal muscles.
Raise your right arm off the floor

(A). Hold for three deep breaths. Lower your right arm and repeat with your left arm.
Raise your right leg off the floor

(B). Hold for three deep breaths. Lower your right leg and repeat with your left leg.

Modified plank variations

Try these variations on the modified plank:

Lie on your stomach. Raise yourself up so that you’re resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows.

Tighten your abdominal muscles.

Raise your right arm off the floor

(A). Hold for three deep breaths. Repeat with your left arm.
Raise your right leg off the floor

(B). Hold for three deep breaths. Repeat with your left leg.
For added challenge, raise your left arm and your right leg at the same time. Repeat with your right arm and left leg.

Hope this helps!!

As always, feel free to leave any comments!

Best of health,

Pat