What are the best exercises for the core?

Having a strong and functional core is key to a balanced, resilient body for all of life’s demands. A good workout and core program should challenge you in every direction— forward, backward, sideways, and rotationally. Being able to move well in all planes of motion helps minimize injury and keeps up moving well for all of life’s demands.

With core training specifically it’s helpful to think of your core visually as a canister. The abdominals and back muscles are front and back (transverse abdominis and multifidus) and the diaphragm and pelvic floor are the top and the bottom.

It’s important to consider these muscles, along with other muscles of the core like the obliques, rectus abdominis, and even the hamstrings when training your core since they have a direct impact on pelvis position / finding a stacked body position, breathing well, and improving movement options.

Exercise selection

Core training is about integration, and building layers. Can you “own” a position and breathe well there? Great. From there we add layers and make things more complex and challenging. Your core is how you stabilize and makes a huge impact on how you move. When you integrate your core and breathe well, you can create intra-abdominal pressure and stability from the inside out. More on that here.

We can add challenge and variety by integrating core movements that include rotation (with a good stack), extension, flexion, lateral flexion, AND the anti-core movements: anti-rotation, anti-extension, anti-lateral flexion, and even hip flexion with a neutral spine. Sheesh - that’s a lot! But don’t worry - you don’t have to do them all at once.

Anti-Rotation Core Exercises

Anti-Rotation movements can add some spice to your core training. How does anti-rotation come in handy? Carrying groceries, awkwardly carrying kiddos, gaining your footing if you trip, and so much more! Essentially we are resisting rotation while maintaining a stacked position. By preventing rotation we are resisting forces acting on our body, which can help prevent discomfort and injury during real life scenarios.

While there are a TON of exercises to choose from, below are a few I’ve been playing with lately. Something to take note of: does one side feel different than the other? In many cases each side moves a bit differently.

1. Bear Plank Pull Throughs

2. Side Plank with Anti-Rotation Press

3. Deadbug with Lateral Resistance

4. TRX Anti-Rotation Press

5. Deficit Push Up to Shoulder Tap

6. And of course, I love pallof press variations!

While these are definitely more advanced, it's fun to see how you can integrate different elements of core training within your workouts and programming. I also have a post breaking down some of my favorite anti-movements during pregnancy too!

Give these a shot and let me know what you think <3 My mind is on all things CORE these days. Be sure to check out BUILDCore for all things core, breathing, and finding a more stacked body position. If you’re looking for more 1:1 support I also offer Postpartum Fitness training in San Diego and virtually.

You got this mama.

xoxo,

Erica

P.S. Which one is your favorite??