Here are 5 core strengthening exercises that do MUCH more than simply strengthen the core! So you can accomplish a lot more in less time!
I recommend picking several of these and doing as part of your warm-up, or during the workout as filler/active rest exercises.
#1) Single leg ISO glute bridge + lateral leg lowering
This exercise also strengthens the glutes.
Coaching Tips:
- Lie on the floor. Your head, torso, and hips should be in a stacked/level position.
- Keep your upper arms on the floor, and point your forearms up towards the ceiling. Aim to use as little support from your upper body as possible.
- Get into a single leg glute bridge position. Bend one knee, and place your shin in a vertical position.
- Fully extend the other leg. If you can’t fully extend your leg, keep your knee bent at 90 degrees, and maintain this angle for the duration of the exercise.
- Extend/lift your hips by pressing through the back portion of your foot and using your glutes, NOT by arching your lower back. Your body should form a straight line from your knee to shoulders. Maintain this position for the duration of the exercise.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex/squeeze your glutes on the planted side.
- Now slowly lower your leg away from the midline of your body.
- Once you hit your end range (a range where you are able to maintain proper form), return your leg to the top/starting position.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position. Do not allow your torso, spine, or hips to rotate, or hips to drop.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and flex/squeeze your glutes (on the planted side).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 5-10 reps per side
#2) Lateral pike pulses with single arm overhead hold
This exercise also strengthens the hip flexors, and improves shoulder and scapular stability.
Coaching Tips:
- Start off using a lower object and only increase the height of the object as your hip flexors get stronger.
- Hold a weighted object in an overhead position using one arm. For the duration of the exercise, keep your arm in this position.
- Sit on the floor, fully extend both of your legs, and point your feet away from you (plantarflex). Your head, torso, and hips should be in a stacked/level position.
- Place an object to one side of your lower legs.
- For the duration of the exercise, keep your legs and feet completely together.
- Place one hand so it is on the outside of your thigh, and lightly rest your fingers on the floor.
- Take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.
- While keeping your legs fully extended and feet plantarflexed, lift your legs over the object in a lateral direction, and then back to the starting position.
- Do not allow your legs or feet to strike the object or the floor.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 5-10 reps per direction
#3) Plank Skull-Crushers
This “plank” also strengthens the triceps.
Coaching Tips:
- The more horizontal/parallel to the ground your body is, the more challenging this will be. Start out very conservatively as this exercise is WAY tougher than it looks.
- Place your hands on the back of a couch, wall (a counter would also work), or playground bars. You can also use a Smith machine, or barbell that has been VERY securely anchored in a rack.
- Position your hands so they are close together, and so your thumbs and second fingers are touching (and form a triangle). Or you may position your hands so they are slightly farther apart. Choose a position that works and feels best for you.
- Set your body so it is in a straight line from your head to heels, tuck your chin, and keep your neck in a neutral position.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex/squeeze your glutes.
- Now while keeping your forearms parallel, bend your elbows and lower your body to a range where you are able to maintain proper form. Gain control, then contract your triceps, and press up to the top/starting position.
- In the bottom position, do not allow your elbows to excessively point out.
- For the duration of the exercise, your body should remain in a straight(ish) line from your head to heels.
- For the duration of the exercise, keep your core muscles braced (360 degree brace) and flex your glutes.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 10-15 reps
Build full body strength, mobility, and athleticism with mostly dumbbells and some bands. For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!
#4) Weight slides from bear crawl
This exercise also awesome for improving shoulder and scapular stability.
Coaching Tips:
- Get into a bear crawl position. Your head, torso, and hips should be in a stacked/level position. Your thighs should be vertical, knees bent, and several inches above the floor.
- Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.
- On the planted side, your hand should be roughly underneath your shoulder. Spread your fingers, and pretend you are suctioning or screwing your hand and fingers to the floor.
- On the other side of your body, place a weighted object.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex/squeeze your glutes.
- Now slide or lift/transfer the weight to the opposite side of your body. The farther away the weight travels from the midline of your body, the more challenging the exercise will be.
- Pay attention to your supporting side. Push away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, do not allow your shoulder blades or shoulders to elevate towards your ears.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.
- For the duration of the exercise, keep your core muscles braced (360 degree brace) and flex your glutes.
- For the duration of the exercise, aside from your moving arm, the rest of your body should remain still.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 5-10 reps per side
#5) Contralateral single arm rows from bird dog
This exercise also strengthens the mid and upper back, glutes, and improves shoulder and scapular stability/controlled mobility.
Coaching Tips:
- Get on all fours on a bench. Your head, torso, and hips should be in a stacked/level position, and thighs in a fairly vertical position.
- On the planted side, your hand should be roughly underneath your shoulder. Spread your fingers, and pretend you are suctioning or screwing your hand and fingers to the bench. Hold a weight in the other hand.
- Now lead with your heel and extend one leg backwards so it is parallel to the floor. Your body should form a straight line from your head to heel. Maintain this position for the duration of the exercise.
- Before each rep (of the rows), take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex/squeeze your glutes and quads.
- While keeping your body as still as possible (WAY easier said than done), perform a single arm row.
- In the top position of the row, do not allow your elbow to excessively out.
- With control, perform the reverse movement and lower the weight to the starting position. Fully extend your elbow, and do not keep your shoulder blade pinned.
- If you cheat and try to use momentum you’ll be humbled very quickly ;).
- On the planted side, for the duration of the exercise, press your body away from the bench/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out on your shoulder!
- For the duration of the exercise, your body should remain in a straight line from your head to heel.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and flex/squeeze your glutes, and quads (on the extended side).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 6-12 reps per side
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