Core Function Exercises - part 3

By Jack Walton | Functional Trainer

The previous two ‘Core Exercises’ articles have highlighted some of the importance of a strong and functional inner unit. Followed correctly, the instructions enable the core to function appropriately increasing stability and preventing issues such as lower back pain. Performed incorrectly or skipping a step will inevitably lead to dysfunction and injury.

Tweaking the exercise
Today we will look at tweaking the exercise to make sure we are getting the most out of it. Refer to ‘Core Exercises 1 and 2’ for a description of the exercise.

• Pelvic position: Remember that the lumbar spine and pelvis should be held stable in neutral. Avoid performing the exercise with a rocking pelvis, otherwise it will not be effective and will certainly feel too easy.
• Breathing check: Ensure that you can maintain a normal breathing pattern during the exercise. If we cannot it is a sign that we are recruiting other muscles to do the job. This is the body’s way of ‘getting the job done’, but not in an ideal way.
• Diaphragmatic breathing: Pay attention to your breathing pattern and use the diaphragm. An amazing muscle that acts in the breathing mechanism and also as an abdominal muscle.
• Tongue position: If you swallow, your tongue will go naturally to a position at the roof of your mouth behind the top teeth. Held lightly in this position, the neck musculature are helping to stabilise the neck and shoulder girdle. Ensure that you practice this when performing almost any strength training movement.
• Progressing the load: Only when you are strict on your technique points can you begin to extend the leg at the knee to increase the load/difficulty.
• Remember that we are typically re-educating the abdominals to work appropriately. Very important in our society focused on sedentary jobs. It is how many of us earn our keep, so what can we do to counteract it?
• Stumbling blocks: Be sure to contact myself at ‘Functional Trainer’ or a suitably trained exercise specialist if you have any questions on the above.

For truly strong lower abdominals aim to build up to 3 sets of 10 reps, single leg held straight all the way through the movement (other foot in contact with the floor), with PERFECT technique. In the next article we’ll progress the strength even further.

Exercise Coaching to identify imbalances in core and back function
This article was first published in The Journal. For more details and information on a Holistic approach to health and performance give us a call on 0191 398 0000 or email This e-mail address is being protected from spambots. You need JavaScript enabled to view it .