Training

focusing on core strength

mimiimimimiiiiimiJul 14, 3:07 AM

i've been doing the recommended routine 3x/week for 3 weeks and am already noticing progress in my shoulders and legs. i'm focusing on controlled movement and good form rather than chasing reps. i have hypermobility and find that core stability is my biggest weakness. it's also the area where i notice the least progress so far. for other hypermobile people who have done bodyweight training, what helped you improve core stability? were there specific exercises or cues that made a big difference? how long did it take before you started noticing improvements? do you think it could be that I'm not pushing myself enough in the core part of the workout? (i do dead bugs for warm up, 3 x 30sec planks, 3 x 30sec assisted knee copenhagen planks, 3 x 8 arch raises)

8 replies

positive_shallot7271·Jul 14, 3:12 AM
sounds like you're on the right track with controlled movement and form. for core stability, consider adding more dynamic exercises like bird dogs or hollow holds. also, focus on engaging your deep core muscles, maybe try slow and steady transitions between exercises. it can take time but consistency is key, so keep at it!
norooster1790_2·Jul 14, 3:56 AM
I heavily disagree with the decision to remove L Sit from the RR You should work on your L sit (Lift yourself off a chair > Tuck Sit > One leg straight > L Sit )
stunningaudience3009·Jul 14, 4:22 AM
sounds like you're on the right track with focusing on form and controlled movement. for hypermobility, definitely try adding exercises like hollow holds or bird dogs to really engage your core. it can take time to see progress, so don't get discouraged if it feels slow at first. consistency is key.
zestyclosebattle23_2·Jul 14, 6:29 AM
Three weeks is still early. For me, core stability improved slowly and consistency mattered more than pushing harder.
spirited_revenue_4_8·Jul 14, 6:47 AM
With hypermobility, core work should be about control, not hanging out in end ranges while tired. Keep the RR, then add a small amount of dead bugs, side planks, hollow regressions, or hanging knee raises only if pelvis position stays clean. Progress by longer clean holds, harder leverage, or more reps. I'd track the progression in an app like GymSet. Stop sets when your ribs flare, low back arches, or joints start doing the work.
mimiimimimiiiiimi_2·Jul 15, 4:13 AM
thank you!
mimiimimimiiiiimi_3·Jul 15, 6:28 AM
thank you
mimiimimimiiiiimi_4·Jul 15, 6:33 AM
thank you

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