5 Functional Core Exercises for Stability and Rotation

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Күн бұрын

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Sixpack abs are useless if they don't help you move better. The exercises in this video might not look like the typical "core strengthening" exercises you're used to, but there's a good reason for that. They give atypical results. Don't skip these core exercises if you want a strong and athletic core.
Not ready for these core exercises yet. Start with the Hollow Hody Hold 👉 • Hollow Body Hold Progr...
0:00 - Are you ready for these?
0:28 - Gymnasts use this core exercise based on the hollow body hold
2:27 - How many reps do you need to do
2:50 - This twisting core movement will build rotational strength
4:49 - Stolen from our years in martial arts, this is our favorite core exercise for strength coordination
6:43 - This one's called the inchworm. Trust us. It's hard.
8:58 - This forearm leg thread is great for balance and will have your abs on fire
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.

Пікірлер: 86

@adnanbosnian5051 2 жыл бұрын

Just tried these and same as with primal movement conditioning stuff i saw here with bear crawling and crab walk... ,these make me feel good after, calmed and strong. Thank you.

@gmbfit 2 жыл бұрын

Right on! Glad they feel good for you :)

@alidaoud3849 2 жыл бұрын

Great content as usual, thank you.

@StevenBarra 2 жыл бұрын

One of the best videos that you've ever produced! Great job .... and ... Thank you!

@christopherrodrigues5941 2 жыл бұрын

I used to just hold dumbbells doing sit-ups. This is much more challenging but I can see the reward of being flexible and getting “strong” in my core area. Thank you for teaching us this -Chris

@gmbfit 2 жыл бұрын

Right on. There's loads of ways to add load (haha) to exercise and make it more challenging. This adds more movement and control as well :)

@movementaddict7732 2 жыл бұрын

Thank you for some core inspiration! I love this approach to training!

@kdb560 2 жыл бұрын

Lovin’ this routine!

@VelhaGuardaTricolor 5 ай бұрын

I am not so sure about he MEDAL BODIES part on the GMB thing, but this here is GOLD !🥰

@seba6765 2 жыл бұрын

Loved the exercises. They’re fun and challenging

@lov2playtn 2 жыл бұрын

Very good instructions and useful...!

@Yogaon5th Жыл бұрын

Thank you for what you do. I am a 78 years old yoga instructor. Yoga instructor trainer. I try all you do on floor. I am loving ❤️ it.

@sallywarner6023 2 жыл бұрын

Great stuff! Love the martial arts based movements. I'm going to steal this.

@gmbfit 2 жыл бұрын

Do it! We won't tell ;)

@jamessayers5903 2 жыл бұрын

Great exercises. I just followed along with you and even that was a good workout 😃

@gmbfit 2 жыл бұрын

right on - practice them as your programming allows, and you'll get a lot of of them

@lilc8335 2 жыл бұрын

Love it. I used to do some of these and had forgotten about them.

@gmbfit 2 жыл бұрын

Right no - glad you found it :)

@chiara.75 2 жыл бұрын

Dear Ryan your clear and gentle instructions are a treasure ✨😌 my core is on fire just only by watching you, I can't wait to perform those moves focusing on your explanations, mostly that side shrimp 🍤 thanks for letting me learn and improve along my journey 🙏😊

@gmbfit 2 жыл бұрын

The side shrimp is sooo much fun too :)

@radiasons 3 ай бұрын

😅😅@@gmbfit

@miskbay 2 жыл бұрын

everything you guys make is a gem, always helpful instructions. it is always very dissapointing to see so few views. i cannot understand the internet

@gmbfit 2 жыл бұрын

We're doing ok ;) Appreciate your support!

@cindycripps-prawak4641 2 жыл бұрын

Ok, current core capabilities allow me to effectively watch your video...lol.... What a fabulous set of exercises. I will be incorporating these into my exercise regime. Thank you.

@gmbfit 2 жыл бұрын

Everybody starts where they start! Just do what you can, do it often, and eventually, gradually do more.

@Eudaimonia88 2 жыл бұрын

Brilliant! This channel promises and delivers. Impressive content.

@gmbfit 2 жыл бұрын

Thanks :)

@christianlegros2501 2 жыл бұрын

It looks fun and easy, but it's quite hard and requires a lot of coordination! thanks for sharing this série. 👍

@gmbfit 2 жыл бұрын

Way harder than they look! That's another reasons I say you should focus on the basic, static hollow body to build the base capacity.

@cnctroubleshooting9052 2 жыл бұрын

First let me say I’ve been doing fitness “stuff” for 40ish years, mostly gym type stuff, weights, machines now and again, and even some of those different video programs. Along with all that, I’ve also accumulated various injuries, some related to working out due to technique and overuse, some related to things such as car crashes, falls off stuff, etc. your programs/videos are the first things in at least 10 years that I want to do, and that I run out of energy (and time) well before I run out of motivation. It feels like play, helps tremendously with all the injuries including a really painful back, progress is obvious, and for me at least, it combines different parts of life. For instance now, diet has a much clearer tie in than simply losing weight for vanity’s sake or a nebulous “healthier down the road”. NOW, it feels like “I could do better on the rings or in a handstand if I dropped 10lbs.” Workouts and diet with purpose other than looks… awesome, and I genuinely thank you. Second, and much more importantly, you mention your “squeaky mat” in this video. Would you mind sharing what type and how thick your mat is? It looks like interlocking blocks, but the stuff like that for sale around here would get crumbly and wouldn’t be helpful for rolling around on. Thanks!

@gmbfit 2 жыл бұрын

Woo! So happy to hear that. I'll be sure to pass this on to the rest of the team. Re: the mats, if you search google for "puzzle mats", you'll find em' :)

@cnctroubleshooting9052 2 жыл бұрын

@@gmbfit 👍 🤙

@Alexander1005 Жыл бұрын

Good stuff

@gmbfit Жыл бұрын

Thanks!

@JDBoelter Жыл бұрын

GMB continues to impress with their matter-of-fact presentations.

@jaimeezquerra2219 2 жыл бұрын

Great moves!! As a Judo athelete since I was a kid I have practiced this moves! Great channel.Thanks!

@gmbfit 2 жыл бұрын

Awesome, yeah judo and grapplers tend to do a lot of these :) Thanks for the comment and kind words.

@ayaanhussain8416 2 жыл бұрын

so so good..thanks

@gmbfit 2 жыл бұрын

Glad you like it :)

@onesian 2 жыл бұрын

forearm leg thread or rather the zuu variant of this for kicksits is what i'll definitely aspire to get better. form over reps! ❤

@gmbfit 2 жыл бұрын

Reps happen when you increase capacity and improve efficiency.

@Greg_Chock 2 жыл бұрын

Thanks for providing such quality instruction for free. Would this be the kind of training we would see in the Vitamin program?

@gmbfit 2 жыл бұрын

Not really. These are specific core strengthening movements. Vitamin is about building agility and motor control.

@nitarobinson9511 2 жыл бұрын

I have a new challenge..loved this

@gmbfit 2 жыл бұрын

Right on - have fun with it :)

@isaactrevino7821 2 жыл бұрын

I like how he uses allot of movements in the Transverse plane. Most people even with strong cores are very poor in that plane of motion

@gmbfit 2 жыл бұрын

Once you're strong in basic stabilization, it's important to work all the different directions, including rotation. You're right that most people leave out a lot of the possibilities.

@krozjacob9029 2 жыл бұрын

This is all so good for Jiu Jitsu trainings! Gold, thanks dude !

@gmbfit 2 жыл бұрын

For sure! Some of these are classics for judo and other grappling arts.

@krozjacob9029 2 жыл бұрын

@@gmbfit Thanks for the knowledge and dedication, your videos are really helping me to make it through the day to day trainings!✌🙏

@traaaaan 2 жыл бұрын

The thumbnail is missing something...

@QAMSAFE 2 жыл бұрын

🚀🚀🚀🙌🏽🙌🏽🙌🏽😁😁 These are magic!

@gmbfit 2 жыл бұрын

Well, close enough to magic ;)

@alihasanalihasan3809 2 жыл бұрын

Good

@gmbfit 2 жыл бұрын

yes

@deolindamaria6287 Жыл бұрын

Muito bons exercícios 💪 .mas , por favor podia falar em espanhol, ou português 😁 obrigada 🇵🇹

@aslitegmen2305 Жыл бұрын

For the twisting cobra position should we have anterior pelvic tilt or posterior pelvic tilt?

@gmbfit Жыл бұрын

If anything I'd say neutral but more than likely will end up more posterior.

@friskedmooo9369 2 жыл бұрын

Any Chance for some acrobatics tutorials? Bkick or arieal or something like that

@gmbfit 2 жыл бұрын

Maybe, but there's probably a bunch of people who do more acrobatics than us and are already teaching it really well.

@gpgp 2 жыл бұрын

I don't think we're really missing these.

@gmbfit 2 жыл бұрын

Think a bit harder then ;)

@utubeboy18 2 жыл бұрын

Arent some of these hard on discs by putting load on flexed spine ? I know it likely isnt, as i see similar moves fr core strengthening, but wanted to know why ot wont harm

@gmbfit 2 жыл бұрын

If you have a reason to believe your discs can't handle an exercise, don't do it. If you are generally healthy, there's no reason you can't gradually build the strength do do almost anything. As I say in the video, these are more advanced than the hollow body, and they're based on the assumption that you've done the work to develop a pretty solid hollow body hold.

@DesAcetek 2 жыл бұрын

I'm going to give this ago. It's all new to me but it will go well with my strength training

@gmbfit 2 жыл бұрын

If you've done the hollow body work, this should all be a natural next step.

@desoschmogg7782 2 жыл бұрын

How do i progressively overload these exercises? I can easily do these for 1-2 minutes

@gmbfit 2 жыл бұрын

Increase range of motion, increase speed or acceleration, decrease speed and increase smoothness/precision, (last resort) add load.

@Greg_Chock 2 жыл бұрын

Are you're windows mirrored? Otherwise I think you could start a gaijin exercise entertainment show. 😀

@gmbfit 2 жыл бұрын

😂

@netneutrality2024 2 жыл бұрын

don't skip basics, my friends

@gmbfit 2 жыл бұрын

always, always, always start with the basics. In this case, spent time on the hollow body hold before worrying about these moves.

@netneutrality2024 2 жыл бұрын

@@gmbfit thanks for answer.

@kdb560 2 жыл бұрын

is this routine available on the GMB website?

@gmbfit 2 жыл бұрын

What routine are you asking about?

@kdb560 2 жыл бұрын

@@gmbfit The Five Functional Core Exercises. Although it’s available on youtube, i cant find it as a program on the GMB website (I am a member).

@gmbfit 2 жыл бұрын

Right. No, it's not a program. Programs cover weeks/months of training and offer progressive instruction as you adapt. This is just a demonstration of five different exercises. You can incorporate whichever of them makes sense into any program you're doing, but I wouldn't actually even recommend trying to make a program with all of them.