Video Series: The Forgotten Core

When many people hear the phrase “core muscles,” they often picture their abdominal muscles. However, the core is a complex web of muscles, including the Lumbar Spine, Pelvic Floor, and Hip Complex, that plays a crucial role in overall strength and stability. Over the next few weeks, we will show you exercises that focus not just on the visible ab muscles, but also on the often-neglected deep core muscles. That’s why we’ve dubbed this collection the “Forgotten Core” exercises. By engaging and strengthening these less-recognized core muscles, you’re not only building a strong and stable foundation but also unlocking a secret to a healthier and more resilient body. So, let’s dive into these exercises to uncover the strength within your “Forgotten Core.”

In this series:

Banded Pull Through

The “Banded Pull Through” is a great exercise that helps your glutes, hamstrings, groin muscles, and deep core muscles.

To get started, you’ll need a band attached to a point at ankle height. Stand facing away from the anchor, and then bend forward at your hips so that your chest is close to the ground. Hold the band between your legs, and keep your knees slightly bent. Now, stand up straight by hinging at your hips, and pull the band toward your groin. Hold it there for two seconds, squeezing your groin muscles and your glutes. After that, gently bend forward again in a controlled way.

Remember to breathe out when you’re at the top and breathe in when you’re bending forward. If you want to make this exercise tougher, you can try doing it with just one hand. This exercise is like a great workout for your backside muscles, and when performed one-handed, even better for the deep core muscles.

Kettlebell Sumo Squat

The “Sumo Squat” is an exercise that can help your glutes, deep muscles, hamstrings, and groin muscles.

To begin, stand up with your legs apart, like a sumo wrestler, and hold a kettlebell in your hands. Now, slowly lower yourself down, squatting at a nice, controlled pace. Open your hips out wide and bend your knees while you do this, making sure your knees are right over your toes as you squat down. Then, rise back up from your squat, and at the very top, squeeze your groin and glute muscles tight for two seconds, and repeat. If you want to make it even tougher and work your deep core muscles, try doing the exercise with just one hand. The Sumo Squat is a great exercise because it helps lengthen and strengthen the groin muscles. Aim for 10 to 15 reps to make your muscles stronger and 20 to 25 reps to build up your muscle endurance. The “Sumo Squat” is like a specialworkout for your lower body muscles, helping them get stronger and healthier!

Banded Pallof Press with Overhead Press

The “Banded Pallof Press with Overhead Press” exercise is a great way to work on your deep core muscles, back, groin, and glutes.

To start, put a band on a point that’s level with your chest. You can do this exercise while standing or kneeling on one leg, with the knee you’re lifting toward the anchor point. Have the anchor point beside you and hold one side of the band with your hands against your chest.

Now, here’s what to do: fully stretch your arms out in front of you, making sure not to twist your body toward the anchor point. Once your arms are all the way out, raise your hands above your head and hold for two seconds. Make sure not to let your lower back excessively arch while raising your arms over your head. Then, gently lower your arms back out in front of your chest and finally back to your chest.

Remember to breathe out as you stretch your arms up and breathe in as your arms come back to where you started. Try doing this exercise 10 to 15 times, and then switch to the other side. It’s like a secret workout for your core and other important muscles, and it’s a great way to make them stronger!

Single Arm Banded March

The “Single Arm Banded March” is an exercise that is beneficial for stabilizing and strengthening your deep core muscles, including the pelvic floor, as well as, grip strength.

Put a thick rubber band around the horns of a kettlebell. Then, grab the band and stand up nice and tall with the kettlebell hanging on one side of your body. Make sure your core muscles are activated, and don’t let the weight make you lean to one side. Now, brace your core by taking a deep breath, as if you were preparing to take a punch to the gut, and then start walking forward for 30 steps, or you can just march in one spot for 30 steps.

Remember to breathe while marching. Holding your breath will prevent you from properly activating all the muscles in your core, especially the pelvic floor muscles. After that, switch sides and do it again. Start with a lighter weight and then safely work up towards 40% of your body weight as you advance.  The band allows the kettlebell to bounce up and down slightly, so that your core muscles must work hard to keep you stable. It’s a great exercise for your deep core muscles that help support your spine!

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