Solid Moves for a Solid Foundation

So often times in workouts- we crave variety and doing all these cool moves. I get it- repetition gets boring. We want to have the most impact and get to our goals quickly- I hear ya.

I want to stress the importance of building a solid foundation, one that is built on good form and control. This takes practice and patience- not the sexiest part of getting into a workout routine and crushing your goals, but it’s a very important part. Having a solid foundation will help reduce injuries and you will get to progress and advance, which it’s awesome to see where we start and where we progress to.

These are some moves that can be incorporated into various movements but work great to establish a foundation.

As always- if something is causing pain- don’t push it, especially if you have a previous injury.

For all these exercises- keep your core engaged. What do I mean by that- instead of relaxed you want your belly button drawn in and even feels like up with abs flexed/engaged. Almost like bracing if you were laying on the ground and your kid or dog is about to jump right on you, except we are intentionally doing it and holding it as much as possible. It isn’t always easy at first but will become second nature.

For the deadlift- it’s like a hinge. Stick your booty back, you can have a slight bend in your knees, and keeping your back in alignment slowly reach your hands as close to your legs as possible and go as far as you can keeping good form- at first this may be to the knees and that’s ok! If you can get to your shins go for it. You should be feeling this in your glutes and backs of legs. Move back up quickly- don’t thrust your hips all the way forward but you can give the glutes a squeeze.

Reverse lunge- get your feet about hip width apart. Step directly back- not too wide or narrow. Your spine should be in alignment- don’t lean forward or arch your back. Lower as slow as you feel comfortable keeping your core tight. Some people like a knee tap (tap not slam!) to the ground while others prefer stopping about an inch from the ground if you can make it that far. Go as low as you can keeping good form. If you can’t do it yet- that’s where practice comes in! Raise back up, with your weight being on the front foot but again no lean or arch. You can alternate sides or keep to one side then switch to the other.

Push-ups- I’m showing modifications instead of full on push up. Most often starting it’s hard to go straight into a full push-up. If you can start with that go ahead with your bad @ss self! So a way a lot of people start is either with the top half elevated or knees on the ground. If you have something like a step closer to the ground you can do arms elevated and on knees until you build more strength. A good way to know hand placement is to lay face down. Put your hands by your chest with elbows at about a 45 degree angle. This is the standard push-up. Once you push up you’re in a good starting position for push up with knees on the ground.

Bent over row- have knees slightly bent and hinge forward keeping spine straight and core engaged. Your arms will be hanging straight down. Pull your shoulder blades back and towards center of spine. Hold for a slight pause here and wrists should have come back to mid rib cage. Lower arms back to starting position.

Plank- done well this is a very active move even though it may not look like it. You’re using your core to stay in alignment and up, your shoulders and the legs to name a few. You want to position yourself with your hands below your shoulders, your spine aligned- no booty in the air and no arch in the back. Use a mirror if you can, it’s sometimes surprising what you think you’re doing and actually doing. I’ve made minor tweaks just seeing myself in the mirror. Squeeze the glutes and hold for at least 20 seconds before lowering. You can do this several times after 10 seconds of rest. If you can’t maintain the full plank. Drop your knees to the ground- and be in a modified push up position.

Bird dog- start with wrists aligning directly below shoulders and knees directly Delos knees and in line. Raise opposite arm and leg, keeping again spine aligned and core engaged. Arm should be by ear and with foot flexed in a straight line with body. You may be shacky and off balance at first- it will get better and smoother. Return arm and leg to starting position. Switch to the other arm and leg.

Dead bug- lay with your back on the ground. Make sure your back is in contact with the ground and keeping core engaged helps with this. You don’t want arch in your back. Put arms straight above shoulders and bend knees to 90 degree angle and hips in line with knees. Pretty much the bird dog on your back. Lower opposite arm and leg- if you can get your arm to your ear and leg with foot flexed about one inch off the ground with back still in contact with ground the whole time- great! If not and you feel your back arching stop and return to starting position. Switch the the other arm and leg.

You can make this a work out by performing each move for a certain amount of times (reps) before moving onto next exercise. Or taking a rest between the next set of the same exercise.

Ex:

Deadlift 12-20 reps for 3 sets

Reverse lunge 10-12 each side 3 sets

Push-ups 5-10 reps, 3 sets

Bent over row 12-20 3 sets

Plank hold for 20-30 seconds for 3 sets

Bird dog 10-12 each side for 3 sets

Dead bug 10-12 each side for 3 sets

You can rest in between sets, after each set is complete, or go through each exercise and rest before starting back at the beginning. Options here!

Hope you enjoy and learned something new to #sparkleupbuttercup