To strengthen your core — the parts of your body connected to above or below your pelvis — you should incorporate Foundation Training or yoga into your workout. For the beginner fitness level, I advise doing Foundation Training exercises or yoga once a week.
Yoga is a technique that can make you become more physically flexible, but your mind and approach to life may gain some needed flexibility as well. Your body and your health will indeed change as you start implementing the correct lifestyle changes, and yoga has received increased attention lately.
The primary exercise in Foundation Training that you need to learn is The Founder — everyone who does Foundation Training has to learn this integrated movement. According to Dr. Eric Goodman, creator of Foundation Training, The Founder “takes your entire posterior chain of muscles and pulls them together.”
The Founder helps reinforce proper movement while strengthening the entire back of your body by dispersing your weight through the posterior chains. This causes your weight to shift back toward your heels and "untuck" your pelvis. By doing so, you lengthen your hip flexors, gaining length at the front of your body.
Goodman says that the more frequently you do The Founder, the easier it will be for you to get into the progressive positions that follow.
Remember, your athletic ability, flexibility, balance, and strength are all dependent on powerful hips. With these Advanced Foundation Training exercises, all the muscles you need to keep your hips in optimal condition will be kept strong and flexible.1 To learn more about the benefits of Foundation Training, I highly recommend watching my interview with Dr. Eric Goodman.
I recommend purchasing Goodman’s Foundation Training — From Pain to Performance: 2–disc DVD set.
Purchase the Foundation Training – From Pain to Performance: 2-Disc DVDs