Functional Core Exercise — The Spinal Rock Butterfly

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A strong and functional core goes much deeper than a set of 6 pack abs. Training the core involves learning to properly recruit all the muscles that support and stabilize the trunk, and even the upper back. In fact, we like to think of the core as extending from mid-thigh all the way to the thoracic spine (upper back).

If you can’t use your core effectively, you don’t have a stable base to transfer force from upper to lower body or from one side of the body to the other. But beyond the crucial role of stabilization, the core is also one of our main sources of strength and power.

Everything from carrying your toddler to jumping high enough to dunk a basketball to throwing an opponent in wrestling depends on your ability to recruit your glutes and snap your hips. Unfortunately, since we spend so much time sitting for work, commutes and even leisure time, we often “lose” that essential hip snap skill.

There are many ways to reprogram your hip snap. But once you have the glutes firing again, one of our favourite exercises for reintegrating the movement with other important core functions is the Spinal Rock butterfly. It incorporates proper breathing and activation of the abdominal muscles with the all important hip snap.

Let’s take a look…

There you have it, the Spinal Rock Butterfly.

Here are the key technical cues:

• Start from seated, spine stretched long
• Feet together, knees bent and splayed to the side
• Inhale and expand the chest
• Exhale and round the back using the abs
• Roll along the spine like a rocking chair
• Only go as high as the shoulder blades
• From the shoulder blades, snap the hips
• Drive the hips up and over your head
• Drive your feet in the opposite direction

Give it a try and let us know what you think in the comments section. And if you have any questions, fire away…