If I Could ONLY Do 5 Core Exercises For The Rest Of My Life...

If I could ONLY do 5 core exercises for the rest of my life, here are my picks (in no particular order). While some of these exercises are quite advanced, most have far more basic variations. I’ll share a variety!

To note, these are MY favourite exercises/variations. I’m not saying they will be best for you! These top core exercises have gotten me (and many of my clients) STRONG!

Also, when I define the core, I’m referring to all of the muscles in the torso that surround the spine, not just the “abs.”

#1) Hip Flexor Inhibited Sit-Up Variations

When a LOT of people train their core, they anchor their feet. While they are under the impression they are training their anterior (and sometimes lateral) core muscles, they are actually getting more of a hip flexor workout!

By anchoring your feet this way AND contracting your hamstrings, you will inhibit your hip flexors.

Avoid this exercise if you have been told by a qualified medical professional to avoid spinal flexion exercises.

Coaching Tips:

Lie on the floor. Your head, torso, and hips should be in a stacked position.

Drive your feet back into some heavy dumbbells/another stable surface, and flex your hamstrings. Pretend you are trying to pull your heels in towards your hips. If you don’t have heavy objects to use, perform a similar movement and drive your heels into the floor (you can put a band down under your heels for more grip).

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 your hamstrings.

Now use your core muscles and lift your torso off the floor.

Use a range where you are able to maintain proper form/feels good. When you are first starting out, you might only be able to lift your torso several inches off the floor as this exercise is very humbling!

Gain a moment of control, then perform the reverse movements and return to the starting position with complete control.

For the duration of the exercise, do not bounce and do not use momentum.

For the duration of the exercise, keep your chin tucked and neck in a neutral position (do not do “neck sit-ups”).

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 or flex laterally, ribcage to flare, or torso, spine, or hips to rotate. There will be some spinal flexion here.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 10-20 reps.

More Advanced Variation

#2) Dead Bug Variations

This exercise improves lumbo-pelvic stability (think core). I am using a roller, but you can also do this using a ball, or another object.

Coaching Tips:

Lie on your back on the floor. Your head, torso, and hips should be in a stacked position.

Bend one knee to approximately 90 degrees. On this side, press your knee/lower thigh into a roller, and press the hand/forearm that is on the opposite side of your body into the roller. Maintain this pressure for the duration of the exercise.

On the other side, keep your knee bent at 90 degrees, or fully extend your knee. For most individuals, I recommend keeping the knee bent.

Extend your other arm so it’s vertical and in line with your armpit.

Before each rep, 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.

Now steadily exhale through your teeth, and slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.

Gain a moment of control, and then return your arm and 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.

More Advanced Variations

#3) Copenhagen Plank Variations (short lever hold = most basic)

Copenhagen planks strengthen the adductors (inner thigh muscles), improve lumbo-pelvic stability (think core), and shoulder and scapular stability.

Coaching Tips:

Bend your knee of your upper leg to 90 degrees, and place your knee/lower leg on a box, bench, or other elevated surface.

Get into a side plank position from your forearm and knee/lower leg. Your shoulder should be above your elbow.

Now use your adductors (inner thigh muscles) and press your body away from the surface and towards the ceiling.

Maintain this press for the duration of the exercise.

For the duration of the exercise, pay attention to your supporting arm. Push away from the floor/towards the ceiling) and protract your shoulder blade (move it away from your spine and around the ribcage). Do not mindlessly hang out.

For the duration of the exercise, your body should remain in a straight line from your head to knee. Do not allow your lower back to hyperextend, 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).

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of a 10-20 second hold per side.

More Advanced Variations

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#4) Band Resisted Reverse Hypers (posterior core strengthening variations)

While this might come as a shock, the core is not JUST your “abs!” Countless people fixate on the six pack muscles, and overlook other important muscles that will help you function at a higher level, and feel your very best! Strengthening the posterior core muscles matters!

This exercise strengthens the posterior core muscles AND the glutes.

Coaching Tips:

Anchor a resistance band under a secure surface, and place the band around the back of your ankles.

Get into a prone position on your couch (or another stable surface). Your hip crease should be towards the edge of the surface. Figure out what position works and feels best for you.

Your head, torso and hips should be in a stacked position.

Fully extend your knees, contract your quadriceps, and keep your legs and feet together.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now with complete control, and while keeping your knees, ankles, and feet in a fixed position, use your glutes and posterior core muscles and lift your hips and legs so your legs are roughly parallel to the floor.

Avoid excessively arching your lower back, and move very smoothly. In the top position, pause for a count and really contract your glutes and posterior core muscles.

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 (a slight extension is ok), excessively round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.

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 8-15 reps.

Another great option!

#5 Push-Up Variations (hello moving “plank!”)

Push-ups strengthen the chest, shoulders, and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.

Push-ups are a “moving plank.” If having your hands on the floor bothers your wrists, you can keep your hands on stable dumbbells so your wrists remain in a neutral position.

Make sure you can do bodyweight only push-ups BEFORE adding any resistance.

Coaching Tips:

Get into a plank position from your hands and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.

Gaze directly down to a spot on the floor. For the duration of the exercise, your eyes should remain fixed on this spot.

Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.

Position your hands so they are shoulder width apart or slightly wider. Figure out what hand width and position works and feels best for you.

At the top of the push-up, your shoulders, elbows, and wrists should be in a relatively stacked position (I prefer to have my shoulders more ahead of my hands).

Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are suctioning or screwing your full hands and fingers to the floor.

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 your glutes.

Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the lowering component, but do not overdo this movement. Imagine you are pulling or “rowing” your body down to the floor. Do not just drop down.

In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out. In the bottom position, your body and upper arms should resemble an “arrow,” not a “T”.

Once your upper arms are approximately parallel (or slightly closer) to the floor, press up and return to the top/starting position.

When you are pressing your body away from the floor and are returning to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.

Exhale after you have pressed away from the floor and as your body is returning to the top position of the push-up.

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, hips to collapse or pike, or neck to collapse.

Do 2-3 sets of 6-15+ reps.

More Advanced Variations

More Basic Variation

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