The Weekly EDGE : Monday, March 30, 2020 - Essential Core and Corrective Floor Exercises

Hello Edge Family,

I will be switching to the Weekly EDGE starting today. My goal is to complete at least 3 posts each week. I felt like I may have been bombarding all of you a bit. I know you are all getting overwhelmed by both emails and texts these days considering our new online life.

Well things have been week to week, looks like possibly all of April. Hope you all are staying safe out there.

Today I felt like I would focus on floor exercises, because so many of you have been doing a really good job of at least doing the foam roller and flexibility work. Since you are already down on the ground, I am going to review some of floor corrective and core exercises.

Stay Strong,

Derek

Here are the (4) most important activating core and corrective exercises for most of my clients. Definitely do your foam roller work first to get things ready to move better.

The Floor Glute Bidge (otherwise none as the butt lift). Just like the video shows, this is an essential exercise for targeting the glutes, core and lower back. It is also under an EDGE corrective exercise because it helps to realign the hips and pelvic/lumbar area. Our daily sitting causes us to be over flexed at the hips. This is a critical situation because it can lead to lower back, hip and knee dysfunction and pain. Perform the exercise for 2 sets, and at least 10 to 20 reps. You can add progressions by holding at the top, as well as holding at the top and lifting one foot for 2 seconds.

Lower Abdominal Draw in and Pelvic Bracing. This is a really good demonstration of abdominal bracing. Many of you have progressed to the heel taps. But make sure you have the ability to sustain an abdominal draw in first (belly button draw in) before lifting your foot. When ready, progress to drawing in and ilfting one foot for 2 seconds. Abdominal draw in and bracing is essential for a strong core and healthy lower back. Perform the exercise 10 to 15 times, or 8 foot lifts per leg. Repeat exercise 2x (pair with the Foor Glute Bridge).

4 Point Position with Hand and Opposite Knee Lift. This is a good exercise to progress on for the core and deep abdominals. If doing the knee and opposite hand is too challenging and too unstable, start with just the hand. Perform for 10 to 12 reps each side (rotating) and 2 sets per exercise.

Prone Floor Cobra. This is a variation on the traditional yoga Cobra. Start by squeezing your glutes and then slowly lifting your chest off the floor. While lifting your chest make sure to squeeze your scapula (shoulder blades together) while keeping your shoulders down. As you can most likely see, this is a great floor exercise to wake up slouching posture and activating the upper back postural muscles. Perform for 12 to 15 reps (holding at top for a moment), and 2 sets per exercise.

Yes it is ok to walk outside!!!. Better yet, add some fun and intensity to your walks. Here is my 70+ client staying active and having some fun with it… Edge Fitness’s Fred Astaire. Thanks for sharing the video F.R.!