3 Most Fundamental Exercises

Buddy Planks

After I published an article titled “5 most important exercises” clients started asking me why we spend so much time doing exercises that aren’t as “important.” That’s because there are some exercises that are even more important than the “5 most important exercises”…believe it or not!

It’s true…there are 3 specific exercises that help correct many of our muscle imbalances and lay the foundation for almost every exercise we will ever do. These exercises might not be exciting, they might not be flashy, but they are the 3 exercises that will be the most fundamental to your long-term success. These exercises help us develop core strength and help us to “wake up” the muscles that need to be doing more work.

These 3 exercises are the plank, the bridge, and the cobra.

1) Plank

Lie on your stomach with your feet together and forearms placed on the ground. Clench your fists under your shoulders, draw-in your navel and contract your glutes. Lift your body off of the floor and raise up until your body forms a straight line from head to toe. Hold the top position for a few seconds.

2) Cobra

Lie on your stomach with your arms extended alongside your body, palms facing the floor. Draw-in your navel, contract your glutes and pinch your shoulder blades together. Next, lift your chest and hands off the floor at the same time, keeping your arms straight. Hold the top position for two seconds. Slowly lower yourself down to the starting position.

3) Bridge

Lie on back with knees bent, feet flat and shoulder-width apart. Draw-in belly button and squeeze butt muscles. Lift pelvis off floor until knees, hips and shoulders are in line, pushing through heels. Lower your pelvis to floor.

The plank is simple, but one of the best core exercises out there. The cobra gets those lower traps going and helps to improve your posture. The bridge activates the glutes, helping to significantly reduce the chances of knee or lower back pain. I recommend doing all 3 near the beginning of every workout!

Don’t Get a Mover, Get Functional Strength

Planks are great to do with a buddy!

This time of year everybody seems to be moving.  Anyone who’s ever moved knows that it’s a heck of a project.  You’ve got to put all of your stuff in boxes, get a truck, load everything you own into that truck, drive the truck to your new house or apartment, move all your stuff in, and finally arrange everything the way you want it.  It’s a daunting task, but what makes it more daunting is the fact that you’ll inevitably throw out your back or wind up with some other moving related injury. 

It’s true…anytime you lift or move anything there’s some risk of injury.  That being said, if you do these 6 exercises you’ll significantly reduce that risk.

1) Bridge – This basic exercise gets your glutes going.  More action from the glutes means less stress on the knees and back.

2) Squats – Getting the glutes going again, but with a more functional movement.  When you’re carrying things up and down the stairs, you need to be in the habit of using your glutes, or your knees and back will pay the price!

3) Dead lifts – We all know we’re supposed to squat down to lift things, but when you’re moving things out of the basement you tend to find yourself in all sorts of funky positions.  If you haven’t trained your body to use your glutes and hamstrings from the dead lift position you’re inevitably going to beat up your back.

4) Plank – Core strength also does a ton to reduce the risk of back injuries.  The simple plank is one of the best core exercises you can do.

5) Cobra – If you have your shoulders in alignment you’ll not only be better able to carry things, you’ll significantly reduce the risk of shoulder injuries.  The cobra gets those lower traps going, which is what you’ll need to do if you expect your shoulders to do their job.

6) Up and outs – Not only is the “up and out” one of the best shoulder exercises around, it also requires you to use your core to stabilize the rest of your body.  It’s an outstanding functional exercise.   

No need to call the moving company.  If you do these 6 exercises on a regular basis you’ll transform your body into a moving machine!

The Importance of Core Training

Ask anyone where they most want to reduce fat and/or increase muscle tone and you’ll find a majority focusing on their abdominal and/or gluteal regions. Although aesthetics is one of the most popular training objectives for these parts of the body, science has shown that the muscles in these regions, considered to be the core of the body’s structure, play critical roles in our ability to perform optimally in our everyday lives.

Whether placing groceries in the trunk of a car or swinging a golf club on the weekends, the core musculature, when functioning properly, allows us to perform these activities safely and effectively.

Core Anatomy 101

The core region consists of the pelvis, hips, spine and rib cage. Approximately 29 muscles make up the core musculature. These muscles are divided into two categories, depending upon their primary function. The stabilization category includes the small muscles located relatively close to the spine. The transverses abdominis, the multifidus, and the diaphragm fall into this category. These muscles are responsible for stability of the spine and core region. The movement category includes the more superficial muscles in the core region. Some of the muscles in this category are the rectus abdominis, the erector spinae, and the external obliques. These muscles fall into this group because of their function in the movement of the spine and core region.

Why is the Core Important?

The core is critical to the integrity of the body’s structure. A properly functioning core allows us to generate forces, accept forces, and stabilize forces exerted against our structure in every activity we perform. In other words, if the core muscles are not working properly together, our ability to control our structure and stabilize our spine is hindered, thus increasing the risk of injury. It is important to note that:

-Low back pain effects nearly 80% of all adults.
-43% of work-related injuries are sprains and strains, over 60% of which involve the core.
-Men who spend over half their workday sitting in a car have a 300% increased risk of disc herniation.

Upon review of the above statistics it becomes evident that a sedentary lifestyle produces a structure that is less than prepared to handle the stresses placed upon it. As a result, core training becomes a critical factor in any health and fitness program.

Written by the HFPN Editorial team

Make Every Exercise a Core Exercise

Imagine if you there was an exercise routin

1-arm cable (band) row

e that allowed you to develop that lean-mean core while exercising your entire body at the same time. Well…there is! In my last article, I gave you 2 exercises that worked the 5 major core muscle groups that we talked about;

1) upper abs
2) lower abs
3) “side” abs
4) twisting muscles
5) stabilizing muscles

 If you can find a way to work these muscles with every exercise, you really can “make every exercise a core exercise.” That’s right, bicycle crunches and funky planks are great, but your core training doesn’t have to stop there! Here are some examples of how you can work your core while training other muscle groups:

1) 1-arm dumbbell press on a stability ball – Lie with your shoulders on the stability ball, like you’re on a bench. Use your core muscles to keep your shoulders, hips and knees in a straight line. When you’re doing your 1-arm bench press your core muscles will also have to work to keep your body from twisting off the ball. It’s an outstanding core exercise that also works your chest and triceps.

2) 1-arm cable row – Standing in front of the cable machine, you’ll start with your arm extended in front of you and pull the cable handle to your chest. You’ll probably notice that it’s easy to do this if you twist your trunk, but don’t! Keep your body completely straight. This is a great core exercise that also works your biceps and back.

3) Triceps push-down – Just do the classic triceps push-down using an overhead cable machine, except bend your trunk at 45 degrees and keep your abs engaged throughout the entire set.

Any exercise you can do with a cable, you can also do with an exercise band at home. So, no excuses! Also, a 1-arm band press is a great substitute for exercise #1 if you don’t have a stability ball. Just stand with your back to the cable machine, grab the handle with 1 hand, and press your fist forward in a “punching” motion. Just make sure you’re keeping your core straight by not twisting.

2 Exercises for a Lean-Mean Core

Remember, your #1 priority is to keep your head, shoulders, hips, knee, and ankle in a straight line.

Let’s face it; everybody wants a lean-mean core! Nobody wants to be walking around with a belly, especially in the summertime! Some people want that lean-mean core so badly that they’ll do hundreds of sit-ups everyday to achieve it. The problem is……it’s not all about sit-ups!

“Sit-ups,” or more common now-a-days, “crunches” only work 1 muscle group. You’re core is made up of many muscle groups, and unless you work all of them, you’ll never have that lean-mean core you’re looking for!

Rather than bombard you with all of the fancy, scientific names for all these muscle groups, I’m going to break them up into 5 easy to understand groups;

1) upper abs (six-pack)
2) lower abs (also wrap around your waist)
3) “side” abs
4) twisting muscles
5) stabilizing muscles

If you can exercise all of these muscles 3 days a week, you’re eating healthy, and you’re keeping up with your cardio and strength training, you’ll be ready for the beach in no-time!

There are literally hundreds of variations of exercises that will work your core. The “bicycle crunch” and the “funky plank” are 2 of my favorites!

The Bicycle Crunch – Lying on your back with both hands behind your head, bring your right elbow and left knee up at the same time, “crunching” your abdominals together. Then repeat by bringing your left elbow and right knee together. Do these slowly, keep your abdominals engaged throughout the entire set and be careful not to put any pressure on your neck.

The Funky Plank – The plank position is very similar to a push-up position, except you are just supporting yourself with your forearms and toes. Keep your arms parallel to your body, and most importantly, keep your head, shoulders, hips, knees, and ankles all in a straight line. If you can hold a strong plank position for more than 30 seconds, you’re ready for the “funky plank.” Extend your left arm out straight and lift your right foot off the ground, so you’re only supporting yourself with your right forearm and your left toes. Your body will feel like it wants to fall over. Don’t let it, hold the plank position!  Then extend your right arm and lift your left leg, supporting yourself with your left forearm.

No Pain, No Shame Workout

One of my clients is a 58 year old woman with a chronic back problems, no cartilage in her knees and really bad arthritis. She eats right, walks almost everyday, and has a positive attitude. That beings said, until yesterday, she was very discouraged about strength training. She understood the importance of strength training, but “everything (she) tried to do was so painful.” Simply attempting a modified pushup would have her throbbing with pain.

She had every right to be discouraged…who wouldn’t be? Walking up and down the stairs seems to be all she can stand and hear I am asking her to strength train?!?

To her credit, she was willing to give a 1 or 2 exercises a try. When those were a success, she was willing to try a few more. And by the end of our time together we’d designed a full-body, strength training program that she can do pain free, and boy is she excited! This workout is also designed to help her develop the balance and core strength to reduce her overall pain and risk of injury.

So here it is:

1) Plank – lying face-down on the ground, support your weight with your toes and forearms. The goal is to keep your head, shoulders, hips, knees and ankles in a straight line, making a “plank” with your body. Try to hold this for 30 seconds and do it 3 times.

2) Cobra – still lying face-down on the ground, lift your chest off the ground about 2 inches, making a “W” with your arms, while pinching your shoulder blades together (your legs hips and stomach will remain on the ground). Do this 3 times for 30 seconds each.

3) Bridge – Lie with your back on the ground and bend your knees as if you’re about to do a sit-up. Now lift your hips off the ground making a straight line from your shoulders to your hips to your knees. You should feel this exercise primarily in your glutes. Do this 3 times for 30 seconds each.

4) YTA’s – Stand on 1 foot, lifting your arms in the air to make a Y with your body. Concentrate on pinching your shoulder blades together while rotating your hands so your thumbs are pointing behind you. Then repeat the exercise making a T with your body, and then an A…hold each position for 20 seconds and then do the same on your opposite foot.

5) 1-arm band pulls – attach your exercises band to a door knob, a door frame or a pole. Keeping your body completely straight (to work you core), pull the band to your chest. Hold the band at your chest for 2 seconds, then slowly extend your arm for 4 seconds. Do 2 sets of 10 with either arm.

6) 1-arm band press – standing with your back to the door (or pole) press your arm forward (in a punching motion), keeping your body completely straight, hold the extended position for 2 seconds then slowly bring the band back to your chest for 4 seconds. Do 2 sets of 10 with either arm.

7) Straight arm band rotations – with your right shoulder facing the door, grab the band with both hands and swing the band to your left side (like you’re swinging a baseball bat), while keeping your arms straight and not twisting your core. Keep the band fully extended for 2 seconds then slowly swing back for 4 seconds. Do 2 sets of 10 on either side.

If you want to strength train and you’re suffering from any of the same problems as my client, give this “No Pain, No Shame Workout” at try…you won’t regret it!

This isn't the client I'm talking about, but she sure does a great plank!

Make Every Exercises a Core Exercise

Imagine if you there was an exercise routine that allowed you to develop that lean-mean core while exercising your entire body at the same time. Well…there is! In my last article, I gave you 2 exercises that worked the 5 major core muscle groups that we talked about;

1) upper abs
2) lower abs
3) “side” abs
4) twisting muscles
5) stabilizing muscles

If you can find a way to work these muscles with every exercise, you really can “make every exercise a core exercise.” That’s right, bicycle crunches and funky planks are great, but your core training doesn’t have to stop there! Here are some examples of how you can work your core while training other muscle groups:

1) 1-arm dumbbell press on a stability ball – Lie with your shoulders on the stability ball, like you’re on a bench. Use your core muscles to keep your shoulders, hips and knees in a straight line. When you’re doing your 1-arm bench press your core muscles will also have to work to keep your body from twisting off the ball. It’s an outstanding core exercise that also works your chest and triceps.

2) 1-arm cable row – Standing in front of the cable machine, you’ll start with your arm extended in front of you and pull the cable handle to your chest. You’ll probably notice that it’s easy to do this if you twist your trunk, but don’t! Keep your body completely straight. This is a great core exercise that also works your biceps and back.

3) Triceps push-down – Just do the classic triceps push-down using an overhead cable machine, except bend your trunk at 45 degrees and keep your abs engaged throughout the entire set.

Any exercise you can do with a cable, you can also do with an exercise band at home. So, no excuses! Also, a 1-arm band press is a great substitute for exercise #1 if you don’t have a stability ball. Just stand with your back to the cable machine, grab the handle with 1 hand, and press your fist forward in a “punching” motion. Just make sure you’re keeping your core straight by not twisting.

2 Exercises for a Lean-Mean Core

Let’s face it; everybody wants a lean-mean core! Nobody wants to be walking around with a belly, especially in the summertime! Some people want that lean-mean core so badly that they’ll do hundreds of sit-ups everyday to achieve it. The problem is……it’s not all about sit-ups!

“Sit-ups,” or more common now-a-days, “crunches” only work 1 muscle group. You’re core is made up of many muscle groups, and unless you work all of them, you’ll never have that lean-mean core you’re looking for!
Rather than bombard you with all of the fancy, scientific names for all these muscle groups, I’m going to break them up into 5 easy to understand groups;

1) upper abs
2) lower abs
3) “side” abs
4) twisting muscles
5) stabilizing muscles

If you can exercise all of these muscles 3 days a week, you’re eating healthy, and you’re keeping up with your cardio and strength training, you’ll be ready for the beach in no-time!

There are literally hundreds of variations of exercises that will work your core. The “bicycle crunch” and the “funky plank” are 2 of my favorites!

The Bicycle Crunch – Lying on your back with both hands behind your head, bring your right elbow and left knee up at the same time, “crunching” your abdominals together. Then repeat by bringing your left elbow and right knee together. Do these slowly, keep your abdominals engaged throughout the entire set and be careful not to put any pressure on your neck.

The Funky Plank – The plank position is very similar to a push-up position, except you are just supporting yourself with your forearms and toes. Keep your arms parallel to your body, and most importantly, keep your head, shoulders, hips, knees, and ankles all in a straight line. If you can hold a strong plank position for more than 30 seconds, you’re ready for the “funky plank.” Extend your left arm out to the side so you’re only supporting yourself with your right forearm and your toes. Your body will feel like it wants to fall over. Don’t let it, hold the plank position! Then extend your right arm, supporting yourself with your left forearm.

Strength Training for Weight Loss – Improving Core Strength

When most people hear “core strength” they think of those 6-pack abs they’re hoping to get. That’s not what we’re talking about. Our first goal is to strengthen our “inner core” or our “seat belt” muscles. These are the muscles that stabilize our spine and hold our bodies together. Believe it or not, everything we do uses our core. If our core isn’t strong, and we try to strength train or lift something heavy, our chances of injury go through the roof!

So how can you strengthen your core?

Easier than you think. When I design a “phase 1″ program for a client, almost every exercises is a core exercise…even though we don’t do a single sit-up! It’s true, here are some examples of exercises that will increase core strength:

1) Instead of doing a bench press lying down, do a cable press standing up. Concentrate on keeping your head, shoulders and hips in line with each other by tightening your core muscles.

2) Instead of doing a seated rowing exercises, do a standing cable row, using the same “core stabilization” technique you used with the cable press.

These are just 2 examples, there are plenty more! If you want more exercises, just ask!