Anti-flexion focused workouts help with spinal stabilization by strengthening core and back muscles. This helps to prevent injury and enhance performance, specifically in power-focused sports. (Can you say grande allegro? How about jump and turns?)
This is the first of two anti-flexion focused workouts we’ll be posting this month as we think this type of core training is *a bit* overlooked.
Why?
Because we’ve been taught to prioritize building a 6-pack over building a strong core.
Yes, there is more to your core than sexy abs. Although sexy abs *might* be a side effect of adding anti-flexion exercises into your core training!
So, are you ready to get started?
The Anti-Flexion Workout
You can use this workout in a few different ways:
- Run through this circuit once as a warm-up for workouts or classes where you need a solid trunk supporting you.
- Go through the circuit 3 times with a 90-second rest between each round for a complete anti-flexion focused workout
- Pair this with another ab workout, maybe the Trunk Flexion Workout, to create a mash-up workout of core work!
PLANK WALKOUT:
Kicking off our anti-flexin workout is a plank walkout! If you need a refresher on plank form, give this blog a quick read, as there are a lot of planks in this workout!
Now that we’re all on the same page, let’s rock!
From a standing position, roll down by articulating through your spine until your hands reach the ground (it’s ok to bend your knees!).
Keeping your hips stable, walk your hands forward until you are in a high plank position. (Don’t let that lower back arch!)
Reverse the movement to get back to your starting position.
*Perform 10 reps, then immediately move on to the plank saw.*
PLANK SAW:
This movement can be done in either a high plank or an elbow plank position.
Once in your plank of choice, shift your weight forward about an inch. Then, come back to neutral, and rock backward about an inch. Then, return to neutral again. This is one rep.
As you get more comfortable with the movement, you can increase the range of motion for each forward and backward rock.
*Perform 12 total reps, then immediately move on to plank leg lifts.*
PLANK LEG LIFTS:
Once again, this anti-flexion movement can be done in either a high plank or an elbow plank. Once in your plank of choice, lift one leg about 2-3 inches, then gently place it back down.
As you do this, make sure to maintain spine alignment. Try your best to keep your hips from rocking side to side and don’t allow your pelvis to tip forward.
Repeat on the other side.
*Perform 8 reps per side (16 reps total) then immediately move on to stir the pot planks.*
STIR THE POT PLANKS:
You are officially halfway through our anti-flexion workout! You’ve got this!
In an elbow plank, make sure your lats are fully engaged and your feet are slightly wider than your hips.
Slowly start shifting your weight in a circle around your fixed elbows. Complete each side separately. (6 circles to the right, then 6 circles to the left.) Rest for 30 seconds between sides.
*Perform 6 reps per side with rest in between, then immediately move on to the RKC Plank*
RKC PLANK:
This may look like your classic elbow plank, but trust me, you will feel the difference. If you’d like a deep dive into this form, read, How to RKC Plank.
Get into an elbow plank position.
On an exhale, feel like you are drawing your elbows back towards your hips as you imagine pulling your feet up toward your hips.
You won’t actually be moving anywhere, but it will essentially feel like you are doing a crunch while planking! Be careful to keep your shoulders down by engaging your lats.
Hold for the entire exhale.
On the inhale, release back to the neutral position and repeat.
*Perform 8 breath reps total, then immediately move on to standing trunk rotations.*
STANDING TRUNK ROTATIONS:
Stand with your feet hip-width apart and face forward.
Hold a medicine ball/weight (or whatever prop you choose) up by your chest. Press it between your two palms with your elbows pointing out to each side.
Tighten your core muscles to stiffen your torso as you pull your shoulders down and backward. As you exhale, slowly rotate your upper body to the left, keeping the ball raised and in the center of your body. Keep your head, chest, and torso in one vertical line as you move.
Once you’ve moved as far left as you can safely go, hold the rotation for a moment.
Then, slowly rotate to the right, passing through the center to rotate to the right side.
Return to the left by rotating back again in one continuous movement.
*Perform a set of 10 (5 to each side), then immediately move on to seated trunk rotations.*
SEATED TRUNK ROTATIONS:
You did it! The final exercise in the anti-flexion workout! Don’t slack off now, you’ve got this.
Sit down on the floor or a mat. Keep your feet together, bend your knees, and press your heels into the floor.
Hold a medicine ball/weight close to your body and keep your spine straight and your torso perpendicular to the floor.
Brace yourself by keeping your core muscles tight (think belly button to spine).
Exhale and slowly rotate your torso to the left, careful to not lean backward.
Keep the ball/weight close to your body and near the middle of your torso, not drooping towards your lap.
Pause to inhale at the end of your rotation and then begin moving back, all the way to the right.
If you want to increase the challenge, you can modify your starting position by leaning back halfway to the floor and lifting your legs off the floor.
Keep your knees bent and feet together during the exercise.
*Perform a set of 10 (5 to each side).*
Now, depending on which option you chose, you’ve either completed an absolutely fire warm-up for a jumps and turns class or you’re one round into some tough core work.
Either way, I’m proud of you!
Want more workouts like these? Try: Workout Wednesday: The Lower Body Workout, The Full-body Stability Workout, Kickline: A Workout For Legs
