1 – Plank
The plank is probably the best movement for someone lacking mobility. It is the simplest movement imaginable. All you do is suspend your body in a straight line, with just your forearms and toes on the ground. Work up to a 2 minute plank before attempting tougher abdominal exercises.
2 – Stability Ball
The stability ball is a great tool to help improve your core strength and increase mobility. My favorite is the simple stability ball leg curl. Lay down with your back to the floor, and your heel on the edge of the ball. Now pull the ball in close to you, feeling the tension in your lower body.
3 – Bodyweight squat
The bodyweight squat has great carry over to all aspects of life. If you can not perform a full squat, then you can perform the chair squat version. Even if you are doing weighted squats in your actual workout, it doesn’t hurt to including bodyweight squats as part of your finisher.
The following is a great sample finisher workout you can do which also works on your mobility:
3 rounds of:
- Plank – Max hold
- Stability Ball Leg Curl x 15 reps
- Bodyweigt Squat x 15 reps
Simple, but works. If you’re looking for some great, hardcore finishers to perform at the end of the workout, then I recommend starting with one of the 40 Workout Finishers presented in Mike Whitfield’s Workout Finishers. Click here to learn more!