Here are 5 effective core exercises for improving lumbo-pelvic stability (think core if you are unfamiliar with this term). You do not need to do crunches or sit-ups if you do not enjoy doing them! A lot of people do not know any better and do crunches and sit-ups for ‘’core stability’’ as it’s all they see/are familiar with.
To be clear, unless there are any contraindications (and if you’ve received guidance from a qualified medical professional) most people should be training flexion based movements. So I am definitely not anti-flexion. But I believe there are vastly superior exercises to crunches and sit-ups!
Check out part 1 of this feature.
The exercises I’m sharing have a great carryover to pull-ups, muscle-ups, push-ups, lower body training, and countless other exercises, sports, and daily activities.
#1) Dead Bugs With Band Resistance
This exercise improves lumbo-pelvic stability.
Coaching Tips:
- Fasten a band around a secure surface, and loop the band around your wrists. There should be resistance in the band for 100% of the exercise.
- Lie on your back on the floor. Your head, torso, and hips should be in a stacked position.
- Extend your arms, and bring your hands forward so they are above your chest. Keep them in this position for the duration of the exercise.
- Fully extend your knees and maintain this position for the duration of the exercise, or keep your knees bent at 90 degrees. For most individuals, I recommend keeping the knees bent.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt).
- Now contract your core muscles (360 degree brace around your spine), steadily exhale through your teeth, slowly lower your leg towards the floor, and to a range where you are able to maintain proper form.
- Gain a moment of control, and then return your leg to the top/starting position. When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.
Do 2-3 sets of 5-10 reps per side (of the leg lowering)
#2) Weighted Push/Pulls From Plank
This “plank” improves lumbo-pelvic stability, and shoulder and scapular controlled mobility (and stability on the planted side).
Coaching Tips:
- Get into a plank position from your forearms and feet. Your body should be in a straight line from your head to heels.
- Rest a weight on a towel or slider, and hold the weight. Keep your wrist in a neutral position.
- On the planted side, your shoulder should be above your elbow.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt), and squeeze your glutes.
- Now slide the weight forward and press the weight overhead. In the top position, your arm should be fully extended, and biceps in close proximity to your ear.
- Gain a moment of control, then row the weight back to the starting position.
- In the bottom position, do not allow your elbow to flare out.
- Do not keep your shoulder blade pinned. It is meant to move. During the press it should elevate, protract and upwardly rotate (move away from your spine, around your ribcage, and away from your opposite hip). During the row it should perform the reverse movements.
- On the planted side, for the duration of the exercise press your body away from the floor/towards the ceiling and protract your shoulder blade (move it away from your spine, and around your ribcage). Do not mindlessly hang out.
- On the planted side, for the duration of the exercise, do not allow your shoulder blade or shoulder to elevate towards your ear. Keep your shoulder blade down/depressed. Imagine you are driving your shoulder blade down towards your heel.
- For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 5-10 reps per side.
#3) Prone Band Resisted Psoas Marches
This exercise strengthens the hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.
Coaching Tips:
- Place a resistance band around your feet, and place your feet on towels/slider pads.
- Get into a plank position from your hands and feet.
- Place your hands so they are roughly above your shoulders.
- While remaining in the plank position, use your hip flexors and slide your foot forward.
- Return your leg and foot to the starting position with control, and repeat using the other side.
- For the duration of the exercise, press your body away from the floor/towards the ceiling and protract your shoulder blades (spread them apart and move them away from your spine and around your rib cage).
- 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 body should remain in a relatively straight line from your head to heels. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze/flex your glutes on the non-moving side.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 6-12 reps per side.
Get STRONG hip flexors, improve your mobility and athleticism! Getting your hip flexors STRONGER might be the missing link to helping you function, perform, and feel better in the gym, with your running, your sport, and even in your daily life. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!
#4) Hollow Body + Band Resisted Overhead Presses
This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.
Coaching Tips:
- Lie on your back on the floor. Your head, torso and hips should be in a stacked position.
- Loop a resistance band around the bottom of your feet, hold the band in each hand, and get into the bottom position of an overhead press. There should be resistance in the band for 100% of the exercise.
- Lift up your legs so they are in a vertical position, fully extend your knees, and point your feet away from you (plantarflex).
- Brace your core muscles (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).
- Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form (and feel your anterior core muscles). Maintain this position for the duration of the exercise.
- While keeping your body in a fixed position, perform overhead presses.
- In the top position of the press your elbows should be fully extended.
- Do not perform the overhead pressing movement by shrugging your shoulders, arching your back, flaring your ribcage, or a combination.
- Gain a moment of control, and perform the reverse movements and return your arms to the starting position.
- In the starting/bottom position, do not allow your elbows to flare out.
- During the overhead presses, and the lowering, do not keep your shoulder blades pinned. They are meant to move.
- When you return to the starting position pause and do a proper reset.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to leave the floor.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-15 reps.
#5) Hollow Body + Mobility Challenge
This incredibly tough exercise is always a hit when I share it!
This exercise improves lumbo-pelvic stability, and controlled mobility in different parts of the body, including the hips and shoulders. This exercise also strengthens the hip flexors.
Coaching Tips:
- Sit on the floor and hold a dowel or other long object.
- Bend your knees, and lift your feet from the floor. Lean back a tiny bit. Your head, torso, and hips should be in a stacked position.
- Take a deep breath in (360 degrees of air around your spine), brace your core muscles (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt).
- While remaining in this position, tuck your knees in towards your body, reach forward with your arms and bring the dowel around and under your feet. Once you do this, extend your knees and plantarflex your feet (point them away from you).
- Gain a moment of control, and perform the reverse movements and return to the top/starting position.
- Re-set and repeat the breath in, brace, rib position, etc.
- Then reach back with your arms, lower your body to the floor, and get into a full hollow body position. As you are doing so, point your feet away from you (plantarflex).
- Gain a moment of control, and return your body to the top/starting position.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your torso, spine, or hips to rotate, or hips to leave the floor.
- Perform 100% of the movements with complete control, and do not allow the dowel to hit your legs or feet. This is much easier said than done ;).
- 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.
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