5 Functional Core Exercises for Stability and Rotation

[@Adi_Bossanac]

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]

Right on! Glad they feel good for you :)

[@Yogaon5th]

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.

[@cnctroubleshooting9052]

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]

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]

@@gmbfit 👍 🤙

[@StevenBarra]

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

[@lov2playtn]

Very good instructions and useful...!

[@sallywarner6023]

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

[@gmbfit]

Do it! We won't tell ;)

[@JDBoelter]

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

[@miskbay]

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]

We're doing ok ;) Appreciate your support!

[@christopherrodrigues5941]

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]

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 :)

[@kdb560]

Lovin’ this routine!

[@alidaoud3849]

Great content as usual, thank you.

[@lilc8335]

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

[@gmbfit]

Right no - glad you found it :)

[@chiara.75]

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]

The side shrimp is sooo much fun too :)

[@radiasons]

😅😅​@@gmbfit

[@VelhaGuardaTricolor]

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

[@jamessayers5903]

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

[@gmbfit]

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

[@cindycripps-prawak4641]

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]

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

[@Alexander1005]

Good stuff

[@gmbfit]

Thanks!

[@seba6765]

Loved the exercises. They’re fun and challenging

[@jaimeezquerra2219]

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

[@gmbfit]

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

[@christianlegros2501]

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

[@gmbfit]

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.

[@krozjacob9029]

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

[@gmbfit]

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

[@krozjacob9029]

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

[@nitarobinson9511]

I have a new challenge..loved this

[@gmbfit]

Right on - have fun with it :)

[@movementaddict7732]

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

[@Eudaimonia88]

Brilliant! This channel promises and delivers. Impressive content.

[@gmbfit]

Thanks :)

[@Greg_Chock]

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

[@gmbfit]

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

[@aslitegmen2305]

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

[@gmbfit]

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

[@ayaanhussain8416]

so so good..thanks

[@gmbfit]

Glad you like it :)

[@onesian]

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]

Reps happen when you increase capacity and improve efficiency.

[@isaactrevino7821]

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]

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.

[@friskedmooo9369]

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

[@gmbfit]

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

[@alihasanalihasan3809]

Good

[@gmbfit]

yes

[@deolindamaria6287]

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

[@traaaaan]

The thumbnail is missing something...

[@utubeboy18]

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]

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]

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

[@gmbfit]

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

[@QAMSAFE]

🚀🚀🚀🙌🏽🙌🏽🙌🏽😁😁 These are magic!

[@gmbfit]

Well, close enough to magic ;)

[@kdb560]

is this routine available on the GMB website?

[@gmbfit]

What routine are you asking about?

[@kdb560]

@@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]

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.

[@desoschmogg7782]

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

[@gmbfit]

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

[@TrueSpeak-TS]

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

[@gmbfit]

Think a bit harder then ;)

[@netneutrality2024]

don't skip basics, my friends

[@gmbfit]

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

[@netneutrality2024]

@@gmbfit thanks for answer.

[@Greg_Chock]

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

[@gmbfit]

😂

[@analiavera7975]

Ohhh jojo!!! You naughty boy!! You know this is going to be so much harder than it looks!! 😆🤢

[@gmbfit]

hahahaha, yeah

[@MapleMario67]

“How to breakdance”

[@gmbfit]

Step 1: have rhythm ^^^ that's where I fail every time

[@Ktok74]

Because I'm shirtless and shaved my chest 🤣

[@gmbfit]

That's the true mark of a fitness expert ;)

[@fitness60plus52]

sixpack is useless, period. unless you want to impress some girl on the beach.

[@gmbfit]

It's just an indicator of ow body fat

[@AquaLady153]

You're* Sorry, I had to lol