When it comes to training your body for optimal health, fitness professionals have varying techniques and ideas about how to get the job done. But one thing they all agree on is the importance of a strong core. And while that may make you think of crunches, one of the best ways to build trunk strength is core-stability exercises.
Your core is like the roots of your favorite plant. Strong and sturdy roots keep the plant stable and support the weight of the plant as it grows. The same can be said for your core, which is often considered the source, or root, of all movement. Every time you bend down to pick something up off the ground, reach for something in the back seat of your car, or lift something overhead, your core is working. "The well-trained core is essential for optimal performance and injury prevention," Stuart McGill, PhD, explained in a 2010 review in the Strength and Conditioning Journal. No matter your fitness goals, having a strong and stable core is crucial.
The thing is, not every abs exercise builds deep core stability and strength. Crunches, for example, work your rectus abdominis — the superficial muscle on the front "six pack" section of your abs — but do little to target your deep core muscles (aka the transverse abdominis), the ones key for a strong foundation. To really activate those muscles, cultivate a mind-core connection, and build functional strength, you'll need core-stability exercises.
To help you out, POPSUGAR tapped personal trainers and physical therapists for their go-to core-stability exercises. Ahead you'll find 11-trainer approved core-stability exercises, and incorporate a few (or all of them!) into your workout routine.
— Additional reporting by Lauren Mazzo and Alexis Jones
I'm a NASM-certified trainer, and one of my favorite core stability exercises is the bear hold. It looks easy, but it's challenging to hold your body up without losing proper form. This exercise targets your transverse abdominis (those deep core muscles that stabilize your spine and pelvis) and your internal obliques (your obliques help with side flexion and rotation). This move is great for lower-ab strength and will help stabilize your lumbar spine (the lower part of your back), pelvis, and hips.
Kira Stokes, a NASM-certified trainer and creator of the Kira Stokes Fit app, recommends doing planks to improve your core strength and stability.
The tabletop hold is a fantastic move for core strength and stability — and it's a favorite among trainers because it hit even the deepest of muscles. "This is a great exercise to build endurance of your deepest abdominal muscle, the transverse abdominus," said Heather Jeffcoat, DPT, a physical therapist and BASI-certified Pilates instructor at Fusion Wellness & Physical Therapy, previously told POPSUGAR.
Another core stability exercise Stokes loves is the glute bridge — because your glutes are actually part of your core. "Remember, you want to lift to a glute-engaged position, not a hyperextended low-back position," Stokes says. Meaning, you want to lift up to a point where you feel your glutes working, but you don't want to go so far that your back starts arching.
Another great core stability exercise you can add to your workouts is the bird dog, according to Stokes. This move (which you may have seen in yoga class) presents a balance challenge and helps you practice keeping your core stable while moving both your arms and legs. Stokes offers a tip: "It's important to squeeze the glute of the extended leg while holding this position," she explains.
"The more stable the core is, the more support it is able to provide the arms and legs during exercise," Alina Kennedy, CSCS, a physical therapist and owner of Sprint Rehab, tells POPSUGAR. To improve your core strength, she recommends performing core stabilization exercises like the dead bug, which force you to hold your trunk (aka your torso) still as your arms and legs move.
Another movement I like for core stability is the side bridge. Not only does it recruit your obliques, but it also fires up some of your smaller hip muscles, which also play a role in your overall core strength and stability.
If you're ready to upgrade from the plank, the plank with shoulder tap variation will ignite your core, shoulder, side, and back muscles. This move is more challenging than your standard plank because you have to keep your torso stable as you alternate, lifting each arm off the ground.
Once you've perfected the traditional plank and the shoulder tap, try this variation. The elbow plank with a rock reduces the stability of the position, which means your core strength is really going to have to kick in. When performing this core-stability exercise, try not to let your hips tilt or shift up or down.
If you've mastered the side bridge, continue to challenge your core stability and strength with the side plank.
If you've perfected the plank and bird dog, you may be ready to advance to harder core stability exercises such as hollow body hold. This core-stability exercise forces you to maintain a braced core, like in a plank, while bracing your extremities (in this case, your arms) and resisting excessive arching of the lower back.
Tamara Pridgett was the associate fitness editor. Likes: box jumps, chai lattes, and sprinting. She's a NASM-certified personal trainer and a Precision Nutrition level 1 coach. She's also a Division 1 All-American sprinter.
Lauren Mazzo was the senior fitness editor at POPSUGAR. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining POPSUGAR, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology. She graduated from Ithaca College with a degree in Journalism and minors in Writing and Honors, with additional studies in gender, sex, and love.
Alexis Jones is the senior health editor at POPSUGAR. Her areas of expertise include women's health, mental health, racial and ethnic disparities in healthcare, diversity in wellness, and chronic conditions. Prior to joining POPSUGAR, she was the senior editor at Health magazine. Her other bylines can be found at Women's Health, Prevention, Marie Claire, and more.