Core training is always a hot button topic. Some say crunches are bad for your back. Some say if you do the big basic strength exercises (squats, deadlifts, presses etc) then you don’t need to do any additional core training. Some advocate stability exercises like planks and chops. Who is right? Well, any option can work depending on the goal and the individual.
With that said, I’ll give you my 3 favorite dedicated core exercises. Whether or not you need to be doing extra core work is another story, but if you work an office type 9-5 job or play sports, I’d bet you could use some extra core strength and stability.
1-Plank (and it’s more advanced variations)
The basic plank is a good place to start with core training. They look fairly simple, but when done correctly they are far from easy. Assume the plank position and try to maintain a neutral spine. Think about ‘bracing’ your stomach as if you were about to take a punch. Also try to squeeze your glutes. Shoot for 30 seconds while holding that position.
With that said, I’ll give you my 3 favorite dedicated core exercises. Whether or not you need to be doing extra core work is another story, but if you work an office type 9-5 job or play sports, I’d bet you could use some extra core strength and stability.
1-Plank (and it’s more advanced variations)
The basic plank is a good place to start with core training. They look fairly simple, but when done correctly they are far from easy. Assume the plank position and try to maintain a neutral spine. Think about ‘bracing’ your stomach as if you were about to take a punch. Also try to squeeze your glutes. Shoot for 30 seconds while holding that position.
Here are a few more advanced variations you can try once you are strong enough to hold a regular plank for 30-60 seconds.
2-Pallof Press
This is a great core exercise that trains the core for what it’s actually designed for, basically resisting different types of motion. The pallof press can be used by all fitness levels and has many variations and ways to program. You can use a band or a cable here, just make sure you are resisting and not letting it pull you. You want to hold each rep for 1-2 seconds at least. Here is what it looks like:
This is a great core exercise that trains the core for what it’s actually designed for, basically resisting different types of motion. The pallof press can be used by all fitness levels and has many variations and ways to program. You can use a band or a cable here, just make sure you are resisting and not letting it pull you. You want to hold each rep for 1-2 seconds at least. Here is what it looks like:
3-Ab Rollouts
Ab rollouts, either done with an ab wheel, a stability ball or a TRX are a bit more advanced than the previous two. Make sure you master the plank before trying a rollout. Start off with TRX or stability ball rollouts before using the ab wheel too. Rollouts work the core muscles by preventing lumbar extension. So, it’s basically just another more difficult plank variation. And, beware, you’ll be pretty sore the day after doing a few sets of these.
Ab rollouts, either done with an ab wheel, a stability ball or a TRX are a bit more advanced than the previous two. Make sure you master the plank before trying a rollout. Start off with TRX or stability ball rollouts before using the ab wheel too. Rollouts work the core muscles by preventing lumbar extension. So, it’s basically just another more difficult plank variation. And, beware, you’ll be pretty sore the day after doing a few sets of these.
So, these are my 3 favorite core exercises. It’s not an exhaustive list, there are some others that I like as well. I feel these are the basics so to speak. Give them a try and let me know how it works out!