By Coach KB

(If you are new to the POINT Gym and Kitchen blog and want to learn what the Movement Minute Challenge is all about, check out the introductory post here.) 

Over my 13 years as a trainer/coach the number one complaint or concern I have heard is back pain or injury but the number one request I have heard is more abdominal exercises. Hmmm...

We all know that back in the days of Jazzercise and Gold’s Gym everyone “did abs” so their bellies looked sexy. Then some smart people got the mic and switched the language from “abs” to the “core” because they realized that it should be more than just the abs and that strength was more important than six-packs.

Consequently, I now I hear more requests for “core work” than I do for “abs” but really I know you treat the two synonymously and deep down y’all just want to “do abs” and look sexy naked.

Let me give it to you straight: 

This brings me to our next Movement Minute, brought to us by Eric Goodman, chiropractor and creator of Foundation Training. Forget abs and core… Dr. Goodman focuses on the “posterior chain” and would say that our “core” is actually our pelvis. Everything we do in our daily lives brings us forward, which means the front part of our bodies are actually way out of balance with the back part of our bodies and we need to strengthen our hamstrings, glutes, and backs to bring everything together in harmony. Using these principles he transformed his philosophy around training and brought himself from a state of severe back injury and pain to being pain-free and having a thriving movement practice. 

This week my challenge to you is to spend AT LEAST one minute per day completing what Foundation Training calls “The Founder.” You may recognize the position from the “arc-pause-slide” we do in our warm-up on PDXFit days. Of course, there are tons of ways to do it wrong so watch this to learn how to correct common mistakes. (If you don’t want to watch the video you can check out the image below.)

Since I know many of you will not actually do that one, another good movement challenge to start developing more “actual” core strength is to practice balancing. Not just standing on one foot, but completing complex movements on one foot. So whenever you are at POINT Gym this week, do all your movements on one foot or on one of our balancing discs or Bosu balls. If you have access to a slackline, practice that for at least a minute each day this week.

I highly recommend listening to the interview with Eric Goodman on Episode 4 of the Liberated Body podcast. So much more is discussed in this episode than back pain and I truly believe listening to it will revolutionize the way you think about your health.