Focusing on essential exercises: As a fitness trainer, I'm currently enjoying these three core routines
In the pursuit of a stronger, more stable core, a personal trainer recommends the Marshall Movement program, which focuses on three dynamic core exercises from different planes of movement. While the exact exercises from the Marshall Movement program may not be readily available, we can look to related expert recommendations and common core training principles to understand the key exercises involved.
The first exercise, the V-Ups, engages the core in the sagittal plane by targeting the rectus abdominis and hip flexors. This dynamic movement involves simultaneously raising your legs and upper body to form a "V" shape.
In the frontal plane, the Side Plank with Leg Raises challenges the body's lateral stability, working the core muscles and hip abductors. Though not explicitly in the Marshall Movement program, this exercise aligns with dynamic lateral core work promoted in similar programs.
Lastly, the Cable Woodchops promote rotational strength and control in the transverse plane. This exercise emphasizes strength, stability, and control through twisting movements, making it a great choice for core rotational strength.
These exercises offer a balanced approach to core development, training the core's ability to produce and resist movement in multiple directions, a key philosophy behind the Marshall Movement approach to dynamic core training.
A personal trainer, with experience in marathon running, functional fitness, and weightlifting, is currently using a new program designed by Kelly Marshall, a musculoskeletal specialist, elite athlete, and founder of Marshall Movement. The new program features core moves that are new, challenging, and fun, including the Bear hold with shoulder tap, Grasshopper, and Rear foot elevated crossbody RDL.
The Bear hold with shoulder tap is the first favorite core move in the sagittal plane, involving 6-8 reps on each side. To perform this move, engage the core and lift one shoulder to tap the opposite hand, then return to the starting position.
In the frontal plane, the Grasshopper is the new core move, with 6-8 reps on each side. To execute this move, engage the core and drive one knee toward the same side elbow, then extend the leg out underneath the body to the opposite side, close to a 90° angle.
The Rear foot elevated crossbody RDL, a core move in the transverse plane, starts in a split squat position with the back leg on a step or box. To perform this move, lower the body and rotate the torso, reaching towards the outside of the front foot. To make this move more challenging, hold a weight in the opposite hand of the front foot. In this move, the author performs 10-12 reps on each side.
Core work is a non-negotiable part of the author's training for both performance and daily movement. The new program, with its dynamic core exercises from different planes, is proving to be an effective and enjoyable addition to the author's routine.
- Fitness-and-exercise enthusiasts can incorporate the V-Ups, a dynamic exercise that engages the core in the sagittal plane, into their workouts to strengthen the rectus abdominis and hip flexors.
- For lateral stability training in the frontal plane, the Side Plank with Leg Raises, while not part of the Marshall Movement program, aligns with dynamic lateral core work and is a great exercise to promote core and hip abductor strength.
- Incorporating Cable Woodchops into health-and-wellness routines helps improve rotational strength and control in the transverse plane, emphasizing strength, stability, and control through twisting movements.
