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Article by Infofit

Functional Strengthening of the Core

Learn how to turn on your anatomical girdle for safe lifting.

The below video will demonstrate functional strengthening of your core, while you are performing everyday activities, or while you are lifting heavier weights in the gym.

Offset Gravitation Effects on the Spine

Core Activation

1) Begin by activating your Anatomical Girdle Grip (Core) in a standing position.

2) Bend forward slightly at the hips keeping your arms at your sides and your elbows at 90*.  Hold a dowel along the back ensuring the three connection points, the head, the shoulders and the hips are all in contact with the dowel as you bend forward.

3) Extend arms forward and hold for 5 seconds. Continue the movement for 5 reps and repeat every 45 minutes.

4) With the use of a stick and/or a mirror for postural accountability, maintain a neutral spine throughout the movement.

Exercise Progression

Progress the exercise by holding a light dumbbell in one hand and extending it forward for 5 seconds each rep.  Hold the opposite arm laterally with elbow at 90*.

Happy training. And please email us with any questions that you may have.

André Noël Potvin, MSc, CES, CSCS, TFL, is a Clinical Exercise Specialist and Owner of Infofit, North America’s Premier School for Fitness Professionals