Learn how to assess your core stability and function, choose the best exercises and progressions, and avoid common mistakes and injuries for functional training.

When engaging in functional core training, common mistakes often revolve around improper form during full body exercises. For instance, arching the back excessively or allowing the hips to sag during a plank can strain the lower back. Similarly, performing squats or deadlifts with incorrect posture, such as rounding the back or using too much weight too soon, can stress the spine and lead to injuries. To avoid these issues, it's crucial to focus on learning and maintaining proper form. Also, one should gradually progress by increasing weight or intensity in increments small enough where proper form can still be maintained. Finally, adequate rest between sessions is essential to reduce overtraining and the likelihood of injuries.

How can you design a core training program for functional training that is tailored to women or men?

Functional training is a popular and effective way to improve your strength, mobility, balance, and performance in everyday activities. But how do you design a core training program that is tailored to your specific needs and goals, whether you are a woman or a man? In this article, you will learn how to assess your core stability and function, how to choose the best exercises and progressions for your level and objectives, and how to avoid common mistakes and injuries.

1 Assess your core stability and function

Before beginning any core training program, it's necessary to know where you stand in terms of core stability and function. Your core is composed of a complex system of muscles that support your spine, pelvis, and rib cage. A strong and functional core allows for efficient movement, injury prevention, and improved performance in any activity. To assess your core stability and function, some simple tests can be used, such as the plank test, side plank test, bird dog test, and dead bug test. These tests will give you an idea of your core strength, endurance, and coordination so that you can set realistic goals and choose the appropriate exercises and progressions for your core training program.

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Adrian Oggenfuss

Getting healthy starts with your mindset | Personal Fitness, Health & Mindset Coach for entrepreneurs and high performers 👉 onmind.ch
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An additional test that could be used is the "trunk stability push up" which is one of the seven tests of the functional movement screen (FMS).

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2 Choose the best exercises and progressions for your level and objectives

Once you have assessed your core stability and function, you can choose the best exercises and progressions for your level and objectives. Planks and bridges are two of the most effective core exercises, as they challenge your whole core to stabilize your body in a static position. You can vary the difficulty by changing the base of support, the angle, the duration, or adding movement. Rotational and anti-rotational exercises are also essential for your core function, as they train your ability to twist and turn or resist twisting and turning your torso. You can use a medicine ball, a cable machine, a resistance band, or even a partner to perform these exercises. The key to choosing the best exercises is to follow the principle of specificity. This means that you should select the exercises that match your functional needs and goals, such as those related to sports or daily tasks. For instance, if you play tennis, focus more on rotational and anti-rotational exercises, while if you are a runner, prioritize planks and bridges to strengthen your core stability and endurance.

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Noelle McKenzie

We help busy professionals & expecting mamas cater to their health w/ 1-1 personal training, nutrition coaching, massage/stretch therapy| Correctional Exercise Specialist| Speaker | Co-founder| 197 five stars on Google!
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Some great rotational core exercises include: any windmill variation, thread the needle from plank. Some great anti-rotational exercises for core strength include: single arm plank holds, renegade row and Pallof press

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3 Avoid common mistakes and injuries

Finally, to design a core training program that is tailored to your specific needs and goals, you need to be aware of the common mistakes and injuries that can compromise your results and health. For instance, it is important to not overtrain your core muscles, as this can lead to fatigue, inflammation, and reduced performance. To avoid overtraining, limit core training sessions to 2-3 times per week, and vary the intensity, volume, and exercises. Neglecting your core mobility is another mistake to avoid; this is your ability to move your spine, pelvis, and rib cage in different directions and ranges of motion. To improve your core mobility, include dynamic stretches such as cat-cow, spinal twists, and pelvic tilts before and after core training sessions. Additionally, it is essential to perform the exercises correctly in order to prevent poor posture, muscle imbalances, and injuries. To do so, pay attention to alignment, breathing, and activation while maintaining a neutral spine and pelvis. Breathe deeply and rhythmically while engaging the core muscles by drawing the navel in towards the spine and bracing the abdominal wall. By following these tips for functional training tailored to your level and objectives you can improve your core stability and function, enhance performance and health, as well as prevent injuries and pain.

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Emily Hu
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When engaging in functional core training, common mistakes often revolve around improper form during full body exercises. For instance, arching the back excessively or allowing the hips to sag during a plank can strain the lower back. Similarly, performing squats or deadlifts with incorrect posture, such as rounding the back or using too much weight too soon, can stress the spine and lead to injuries. To avoid these issues, it's crucial to focus on learning and maintaining proper form. Also, one should gradually progress by increasing weight or intensity in increments small enough where proper form can still be maintained. Finally, adequate rest between sessions is essential to reduce overtraining and the likelihood of injuries.

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Dr. SANJAY PANDE

Vedant/Bhagwad Gita teacher for a successful, purposeful and blissful Modern Life
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Designing a core training program for functional training is crucial for overall fitness and performance. However, certain common mistakes can hinder progress and effectiveness. Here are some pitfalls to avoid: Neglecting Progressive Overload: Ignoring Individual Needs: Overemphasizing Isolation Exercises: Forgetting Stability Training: Ignoring imbalances or weaknesses in different areas of the core. Overlooking Variety: Repeating the same exercises without introducing variety. Poor Form and Technique: Sacrificing form for quantity, leading to potential injuries. Neglecting Flexibility and Mobility: Failure to Reassess and Adjust:

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4 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How can you design a core training program for functional training that is tailored to women or men?

1

2

3

4

1 Assess your core stability and function

2 Choose the best exercises and progressions for your level and objectives

3 Avoid common mistakes and injuries

4 Here’s what else to consider

Functional Training

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How can you design a core training program for functional training that is tailored to women or men?

1

2

3

4

1 Assess your core stability and function

2 Choose the best exercises and progressions for your level and objectives

3 Avoid common mistakes and injuries

4 Here’s what else to consider

Functional Training

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