Many people are familiar with the Turkish Get Up. This GET UP movement is very similar and can be performed with or without weights.

The two-part movement is a combination of a ‘get up’ with a ‘standing knee tuck’. These movements are good for building your upper abs, lower abs, and some of the back and side muscles while helping to improve your balance. I’ve listed a few of the benefits of doing this exercise below:

  • Improves your flexibility
  • Perfects your posture
  • Prevents cartilage and joint breakdown
  • Protects your spine.
  • Improves your balance
  • Builds muscle strength

Do enough of these and your core will be stronger. It is important to do the reps with proper form to get the benefits and to reduce the possibility of getting injured by executing them improperly.

Stronger core muscles should help alleviate or even avoid back pain. If done properly it should decrease your back’s chance of injury.

The goal is to complete 100 reps or 50 for each side.  You can do them all at once or you can split it into 5 sets of 20 reps with 60 second breaks in between.

If you get strong enough to do these without weights then consider adding a sandbag, dumbbells or a weighted stability ball to your routine or consider giving the Turkish Get Up a go.



About The Author

Kelly is passionate about sharing her knowledge and experience of nutrition and fitness. She has been teaching for over 26 years. Running track & field in high school increased her interest in how the body functions. At the age of 18 she chose to work at a health food store. She has been a committed practitioner of nutrition and fitness ever since. She has taught hundreds of students over the years. She currently teaches Les Mills RPM, Les Mills CXWORX, Pilates, Barre, Yoga, Hiit and more. She is also a certified Personal Trainer and Nutritionist.

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