If you want to strengthen your core, doing hundreds of crunches won't help. In fact, you should stop doing crunches because they aren't good for your back [1]. If you want a strong core, you've got to focus on core stability [2] and being able to activate all your core muscles properly throughout your day-to-day and during exercise. Core stability and strengthening exercises typically aren't the moves that will leave you shaking and dripping sweat, but they're essential to keep you functioning at your best.
To achieve stability and core strength, you should do a combination of anterior, posterior, lateral, and rotational core stability exercises. Anterior exercises work your deep core muscles like the transversus abdominis [3], which helps stabilize your lumbar spine (the lower back) and pelvis. An example of this would be a plank. These moves are necessary because they teach you how to avoid excessive arching of your lumbar spine.
Posterior core stability does the opposite of anterior exercises and teaches you how to avoid excessive rounding of the lumbar spine. Deadlifts and Bird Dog are two great ways to strengthen your posterior core. Lateral exercises like a side plank keep you from having too much lateral flexion and tipping over. The last movements you should include in your workouts are rotary exercises like chops. These rotational exercises help you resist having too much rotation of the lumbar spine.
Focusing on these four core groups will ensure that you're working all of your core, improve your core strength, and help you move more efficiently. Ahead, you'll find a list of core exercises I recommend you add to your workouts for a strong core. You don't need to do all of these moves in a single workout. Instead, try to include one exercise from each category into your workouts and you'll be good to go!
Bear Hold
I'm a NASM-certified trainer, and one of my favorite moves for core stability and strength is the bear hold. It looks easy, but it's challenging to hold your body up without losing proper form. This exercise targets your transversus abdominis muscles [6] (your 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.
- Start in a quadruped position with your wrists directly underneath your shoulders and your knees directly underneath your hips. Your core should be engaged and your spine should be in a neutral position.
- With control, lift your knees one inch off the ground. Be sure to keep your back flat and your abs engaged.
- Hold for 10 to 30 seconds.
Plank With Knee Tap
This is an anterior core stability exercise that will help prevent excessive arching of the lumbar spine. Adding the knee drop to the plank will force you to stabilize your core more.
- Start resting on all fours.
- With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
- Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
- With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
- With control, slowly tap your left knee to the ground without moving your hips. Lift your left knee back up, returning to the starting position. Repeat the same movement with the right leg. This completes one rep.
Stir the Pot
This is an anterior core stability exercise that will help prevent excessive arching of the lumbar spine.
- Begin in an elbow plank with your forearms resting on the top of a ball.
- Keeping your core strong and your body still, use your arms to roll the ball in a small clockwise circle. This completes one rep.
Pallof Press
This is a lateral core stability exercise that helps you resist lateral flexion. This move will keep you from tipping over.
- Lower the carriage of a cable machine so that it's about chest height, and attach a D-handle to the pulley. Adjust the weight so that it's at 10 pounds. If this is too heavy or too light, feel free to change the weight.
- Standing with the left side of your body closest to the machine, grab the handle with both hands and take two or three steps out so that there's tension on the cable. Hold your hands at your sternum, and make sure that your body is square. If you feel like you're getting pulled to the left, this is an indicator that you should lighten the weight.
- On an exhale, press the cable straight out in front of your body. Be sure not to rotate toward the machine. Hold for two seconds before returning to the starting position. This counts as one rep.
Kneeling Ball Roll Out
This is a more advanced anterior core stability exercise that will help prevent excessive arching of the lumbar spine.
- Kneel with the ball in front of you and lean into the ball as you place your forearms on the ball. You should already feel your abs working here, so be sure to pull your navel toward your spine.
- Push your arms into the ball as you roll it away as far as you can without compromising your form — breaking at the waist or over-arching your back. Hold this plank-like position for two to three seconds.
- Slowly return to the starting position by contracting your abs and rolling the ball back toward your knees. That completes one rep.
Elbow Plank
This is an anterior core stability exercise that will help prevent excessive arching of the lumbar spine.
- Start face down on the floor resting on your forearms and knees.
- Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
- Contract your abdominals to keep yourself up and prevent your booty from sticking up.
- Keep your back flat — don't let it droop or you'll be defeating the purpose. Picture your body as a long straight board, or plank.
Birdog
This is a posterior core exercise that will keep you from rounding your spine too much.
- Get on all fours, with your knees under your hips and your hands under your shoulders. Remember to keep abs engaged and keep your back flat.
- Reach out with your right hand and extend your left leg out behind you.
- Round your back and head to connect your right elbow with your left leg under your body. This completes one rep.
Side Elbow Plank
This is a lateral core stability exercise that helps you resist lateral flexion. This move will keep you from tipping over.
- Begin by lying on your side. Bring your right elbow directly under your right shoulder. Engage your core, press your right elbow into the floor, and rise into side elbow plank.
- Stagger your feet so your left foot is just in front your right, or stack the heels.
- Reach your left arm up toward the ceiling, which will help you lift your waist.
Farmer's Carry
This is a lateral core stability exercise that helps you resist lateral flexion. This move will keep you from tipping over.
- Start standing with a 10-pound dumbbell in each hand; if this is too heavy or too light, feel free to adjust the weight. Make sure your bodyweight is evenly distributed on each foot, your spine is in a neutral position, and your shoulders are back and open.
- With your arms extended, hold the dumbbells about four inches away from your legs; this will activate your abdominal muscles. Begin to walk forward, maintaining a neutral spine and keeping your shoulders up and open.
Dead Bug
This is an anterior core stability exercise that will help prevent excessive arching of the lumbar spine.
- Lie on your back with a neutral spine and your hips and knees at right angles with your palms pressed into your thighs just above your knees.
- Pull your abs to your spine, keeping your ribs and pelvis still as you lengthen your right arm and leg out until they are almost parallel to the floor. Keep your torso and spine completely stable as the arm and leg move.
- Return to the starting position, and repeat on the left side to complete one rep.
Rotational Ball Slam
This is an advanced rotational core exercise that will help you resist too much rotation of your lumbar spine.
- Start in a lunge with your right leg forward. Be sure to keep your knee over your ankle, maintaining a 90-degree angle at the knee.
- With the ball on the left side of your body, raise it up overhead, rotate your arms to the right, and slam the ball down on the outside of your right foot.
