Core comes up in just about every Intro Meeting I have with people.
We discuss goals. One of those goals is always core strength, and for good reason.
Core strength, although it can create a nice looking midsection, is not just for the look of your abs. It has a lot more carryover than that. It also plays a role in the protection of the spine, the integrity of your gait, and the strength/connection of your upper to lower body.
With so many people knowing the importance of a strong core, I wanted to go over my top 5 favorite exercises for It.
Let’s get into It!
#1: Planks
One of the most hated exercises but one of the most effective. For the sake of not putting every single type of plank in this category, we are talking Front Planks.
There are definitely a few variations of that exercise that can ramp up the intensity:
Elbow planks
Tall planks
Ring planks
Single leg planks
RKC planks
Feet elevated planks
Weighted planks
Stability ball planks
Slide disk planks
The idea behind the plank is resisting motion and holding a strong position. If you are doing a basic elbow plank, you are resisting your spine from dipping down to the floor (extension) by creating tension in the core muscles.\
The main reasons planks are on my top 5 list are not just because they build strong muscles in the abdomen. But they also help teach us how to brace that area (which we can use during all other exercises).
They have also been shown to help improve the mobility in the hips which most of us can really use.
Planks take time, especially when you get good at them. Don’t rush them, lock in the position, and hold strong.
#2: Side Planks
Side planks are can one of the harder core exercises because we are now locking into a plank but on one side at a time. We are taking an exercise that is already hard, and doubling the intensity.
But the muscles on the lateral side of our abdomen as well as our hips need that strength. Here are a few variations of the side plank to make them a bit easier at the beginning as well as increase the difficulty over time:
Bent knee side plank
Straight leg modified side plank
KB side plank
Side plank knee drive
Side plank powell raise
Side plank band row
#3: Deadbugs
This has been a personal favorite of mine since I started training back in middle school.
Now, in this exercise we are involving more than just the core muscles. We are now incorporating some hip flexor movement into the mix.
This is the only core exercise on this list that has us in a supine position, and we want to use that to our advantage.
In most cases, we want to push pressure into the floor with our low back. To keep that pressure we have to move slow, control our body, and maintain stability.
Here are a few variations we use often:
Plate hold deadbug
DB/KB Deadbug
Mini band deadbug
Stability ball deadbug
Banded deadbug
#4: Cable Rotations
Our core is made to resist movement but It is also there to generate power during movement.
Think of a baseball or golf swing. Our body has the ability to rotate and generate force. Reasons why I love cable rotations.
It helps us train that type of movement and gets us out of the general up and down exercises. We need to move side to side occasionally!
People also love these type exercises to work on the side of the abdomen (obliques). Although this won’t “directly” slim down the waist, It can help gain some muscle in that area.
I find these to be much more effective than a standing side crunch.
#5: Loaded Carries
Now loaded carries are not JUST a core exercise, which is why they are on the top 5 list. Once again, big bang for your buck!
We can use them to target our core but also for added grip and posture strength.
This is one of the main movements I use with people when trying to teach bracing and core tension. Grab some weights, tighten up your midsection, and walk.
And the possibilities with these are endless. Whether it’s where you hold the weight, what you hold, how far you go, or even where in your workout they are placed.
They can be used as a part of a conditioning workout, or at the end of a strength session. There really is no right or wrong way of doing these.
But remember, if you are going to utilize them, make sure you are bracing and breathing every step.
The variations and styles of all these exercises go on and on. Pick one or two and tag them into your workouts each week. Practice them, get good at them, and progress in every way you can.
In good health,
Jeff
