A strong core serves as the cornerstone of overall function and aesthetics. 

Who doesn’t want a bulletproof midsection? It enhances your physique and contributes to improved posture, stability, and performance. If your routine consists only of crunches and sit ups, I’m about to blow your mind. Your core training should improve your definition and stability. That way, you look better and feel better.

 

After you learn these 5 exercises, your core will never be the same. 

Core Exercise 1: Yoga Ball Roll Outs

The yoga ball roll out is a simple exercise that will have your core screaming for mercy. Plus, it’s one of the best movements to prevent low back pain. 

Here's the breakdown:

• Instructions for Yoga Ball Roll Outs:

  • Begin in a kneeling position with a yoga ball in front of you.

  • Straighten your legs, place your elbows on the ball, and extend your body forward, reaching a plank position.

  • Move your elbows forward 2-3 inches. 

  • Maintain core tightness to prevent sagging or arching.

  • Roll the ball back to your knees to complete one repetition.

• Core Muscles Targeted:

  • Rectus Abdominis: The front abdominal muscles responsible for flexing the spine.

  • Transverse Abdominis: The deep core muscles that provide stability to the spine and pelvis.

  • Obliques: Both internal and external obliques are engaged to support lateral movements.

  • Erector Spinae: Muscles along the spine that aid in maintaining an upright posture.

Start with 3 sets of 10. When that gets easy, progress to 3 sets of 15 and then to 3 sets of 20.

Core Exercise 2: Bird Dog Row

The bird dog row combines elements of balance, coordination, core stability, and scapular stability. Just like the yoga ball roll out, this one will keep your low back feeling healthy and strong. 

• Instructions for Bird Dog Row:

  • Get a dumbbell (start light) and a bench

  • Begin on all fours on a bench, ensuring your wrists are directly under your shoulders and knees under your hips.

  • Extend your left leg backward, creating a straight line from head to heel. 

  • Pick up the weight in your right hand and perform a dumbbell row. Keep your core engaged and low back neutral (don’t arch or shift side to side)

  • Return slowly back to the starting position, completing one repetition.

  
  

• Core Muscles Targeted:

  • Transverse Abdominis: Stabilizes the spine and pelvis during the extension and flexion phases.

  • Rectus Abdominis: Engages to facilitate the crunch movement.

  • Obliques: Activation during the rotational component of bringing elbow and knee together.

  • Erector Spinae: Supports the spine throughout the exercise.

  • Rhomboids and Lats: Upper back muscles engaged during the rowing motion.

Start with 3 sets of 10 slow, controlled reps on each side. When it gets easy,  increase the weight for the same 3 sets of 10. 

Core Exercise 3: High to Low Chops

The high to low chop not only hones your core strength but also enhances your ability to generate power through rotational movements. For you golfers, tennis players, and pickle-ballers, this one will improve the power of your swing. 

• Instructions for High to Low Chops:

  • Stand with your feet shoulder-width apart, holding a weight or resistance band with both hands.

  • Begin with the weight on one side of your body, arms extended.

  • Brace your core (take a big breath in, as if someone was about to punch you in the gut)

  • Rotate your torso and bring the weight diagonally across your body, finishing low on the opposite side.

  • Move your shoulders and hips together, to avoid rotating only through the low back. 

  • Control the movement back to the starting position, completing one repetition.

• Core Muscles Targeted:

  • Internal and External Obliques: Engaged during the rotational movement.

  • Transverse Abdominis: Stabilizes the core as you move the weight.

  • Rectus Abdominis: Provides support for the rotation.

  • Latissimus Dorsi: Activated during the chopping motion.

  • Quadratus Lumborum: Works to stabilize the spine during the rotation.

Start with 3 sets of 10 reps. When it gets easy,  increase the weight for the same 3 sets of 10. 

Core Exercise 4: Toes to Bar

Toes to bar is a challenging exercise that targets your abdominals through spinal flexion. It also challenges your hip flexibility, grip strength, and coordination. If you want your core to turn heads at the beach, this is the exercise for you. 

Instructions for Toes to Bar:

• Hang from a pull-up bar with your arms fully extended.

• Engage your core and lift your legs, bringing your toes all the way up to touch the bar.

• Control the descent as you lower your legs back down, completing one repetition.

• Core Muscles Targeted:

  • Rectus Abdominis: Major engagement during the leg lift.

  • Hip Flexors: Activated to lift the legs toward the bar.

  • Transverse Abdominis: Stabilizes the core throughout the movement.

  • Lower Back Muscles: Engaged to control the descent.

  • Obliques: Provide additional support during the leg lift.

Start with 3 sets of 6 reps and progress to 3 sets of 8. Then, 3 sets of 10. (Don’t forget to control your legs on the way down!)

Core Exercise 5: Side Plank with Leg Raise

The side plank with leg raise trains lateral stability and targets the often-neglected obliques and hip abductors. This exercise will help you develop a “V” shape in your core while also hammering your hip stabilizers. 

• Instructions for Side Plank with Leg Raise:

  • Begin in a side plank position with your elbow directly beneath your shoulder.

  • Lift your top leg upward, maintaining a straight line from head to toe.

  • Squeeze your obliques on the bottom side and squeeze your glute on the top leg. 

  • Lower the leg back down with control, completing one repetition.

  • Repeat on the other side.

• Core Muscles Targeted:

  • Obliques: Work dynamically to stabilize the lateral plank position.

  • Transverse Abdominis: Maintains stability throughout the exercise.

  • Hip Abductors: Engaged during the leg raise.

  • Erector Spinae: Supports the spine in the side plank position.

  • Rectus Abdominis: Provides additional support during the movement.

Start with 3 sets of 6 reps and progress to 3 sets of 8 when it gets easy. Then, 3 sets of 10. 

The Importance of Core Stability

Many focus on achieving a chiseled six-pack through core flexion exercises. You know the guy that does 100 hundred sit ups and calls it a day? That’s what I’m talking about. 

Crunches alone do not address the complexities of core strength. Plus, an overemphasis on flexion exercises can lead to muscle imbalances and potential injuries.

The real secret to a functional and defined core lies in stability. 

Three types of stability - anti-rotation, anti-extension, and anti-lateral flexion - stand head and shoulders above the rest. 

Here’s a breakdown of each:

• Anti-Rotation Stability:

  • Prevents excessive twisting of the spine during movements.

  • Engages muscles like the obliques and transverse abdominis to resist rotational forces.

  • Enhances overall spine integrity and reduces the risk of lower back injuries.

• Anti-Extension Stability:

  • Counters the tendency of the spine to arch excessively.

  • Involves activation of muscles such as the rectus abdominis and transverse abdominis.

  • Provides a solid foundation for movements that require a neutral spine.

• Anti-Lateral Flexion Stability:

  • Resists lateral bending of the spine, promoting a stable core during side movements.

  • Engages muscles like the quadratus lumborum and obliques.

  • Improves posture and reduces the risk of strain on the spine.

While crunches and sit-ups have their place, a holistic approach to core training involves incorporating exercises that challenge stability in multiple planes. This training style not only enhances athletic performance but also guards against injury.

 

Wrap Up - For best results with your core training, incorporate flexion and stability movements. 

The five essential exercises that address spinal flexion and all aspects of core stability:

1. Yoga Ball Roll Outs: Targeting multiple core muscles, this exercise is simple yet highly effective.

2. Bird Dog Row: Integrating balance, coordination, and upper body engagement for a well-rounded anti-extension and anti-rotation core exercise.

3. High to Low Chops: Adding a dynamic twist with rotational movements, focusing on core strength and functional flexibility.

4. Toes to Bar: Elevating your core routine with a vertical challenge, demanding spinal flexion strength, coordination, and hip flexibility.

5. Side Plank with Leg Raise: Powering up lateral stability and targeting the often-neglected obliques for a resilient core.

Now, try these yourself! Roll, lift, chop, raise, and plank your way to a core that looks good and performs even better. 

Best,

John

P.S. Me getting after some toes to bar as a young lad in the summer of 2017

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