Functional abdominal exercises are exercises that focus on core/spinal stabilization, flexion, extension, moving the pelvis towards the chest, rotation, and bending. Most people tend to only focus on flexion (e.g. crunches, sit-ups). Abdominal flexion has a role in adding definition to the core, but it is only a small piece of the puzzle. When core flexion is the sole focus of a core training program the client will not develop and strengthen any of the other muscles that make up the core, and they will end up increasing the size of their waist.
Core/spinal stabilization exercises should make up the majority of your core-training program. These are exercises that focus on stabilizing the core and spine. These exercises will strengthen and develop the muscles of the core more than others while at the same time strengthening the muscles that hold your spine in alignment helping to prevent lower back injuries. This type of exercise will also challenge the core more by forcing the core to hold everything stable for the duration of the exercise. Examples of these exercises are planks and their variations.
Live Fit,
Josh
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