Foundational Movement Exercises

It's the beginning of the year and you are setting your morning alarm, packing up gym clothes the night before, and getting yourself ready to jump into a "New You".  Before you decide to go from zero to hero, make sure your body is ready.  If you haven't seen the inside of the gym in a while or have to ask the person next to you how to operate the cardio equipment, please go over the moves below to keep yourself injury-free and set yourself up to accomplish your goals.

The exercises below build a foundation of movement.  They "prep" your body by activating important stabilizing muscles that help protect you against back pain, shoulder injury, knee pain, and more.  They also help improve rang of motion in your body so your are able to move through your squat, pull, or lunge with fluidity and grace.  Do this routine as a warm-up to get your body in a good space to work hard or as a full workout at home.

Remember, consistency beats intensity.  Exercise at a level you know you can maintain through the whole year, not a pace that makes you so sore you have a hard time sitting on the toilet the next day.

Cross Body Core Activation

Bridge with Overhead Reach

Alternate Arm and Leg Reach

Kneeling Thoracic Twist

Standing Hinge

Dipping Bird

Squat

Lunge

3 Exercises to Keep You Strong During Pregnancy

Koa Fit trainer, Missy Hughes is expecting this month and shared her top 3 exercises that have kept her feeling strong and pain-free through her pregnancy.

1) Alternate Arm and Leg Raise - For Core Strength and Back Support

Start on your hands and knees, with hands directly under your shoulders, and knees directly under your hips.  Keep your spine ling and your shoulders away from your ears.  Tighten your tummy by "grounding" or gently pushing into the floor with the left hand and right knee.  Without letting your torso move, raise the right arm and left leg out long as you stabilize with your core.  Return to your start position and repeat on the other side.





2) Weighted Lunge on Step - For Pelvic Stability, Glute Strength, and Balance

Start in a lunge position with your front foot on a step.  Lengthen your spine, tighten your tummy, and gently draw the shoulder blades down and together.  Lower down into the lunge creating a 90 degree bend in both knees.  Press through the front foot, making sure weight is even and not on the toes, squeeze from the butt and press yourself back to standing, keep your chest tall.  Repeat 8-12 times and then switch legs.

You can do this exercise with or without dumbbells depending on your fitness and energy level.  Using a step under the front foot, will help get a little more glute/butt activation.

3) Kneeling Twist - For Spinal Mobility, Oblique Strengthening, and Pelvic Floor Activation

Start in a split stance with 90 degree bends in both knees and a pad under the back knee for protection.  Make sure the front knee is directly over the front ankle.  Use an unweighted bar (or broom handle) to help keep your shoulders open.  Ground or press into the floor with your front foot and your back knee to feel you pelvis stabilize.  Keep your spine long and your hips square to the front as you slowly start to rotate towards the front knee.  Rotate as far as you can without letting your lower body shift.  Come back to center and start to rotate the opposite direction, making sure the front knee does not move towards the center.  Repeat 8-10 times and switch sides.

As always, check with your doctor about any exercise program before starting.