No matter your fitness level, having a strong core should always be prioritised, in my opinion. To clarify, I'm not talking about getting a six-pack; there's a difference between having a strong core and visible abdominal muscles [1]. If a six-pack is your goal, great, but I'm talking about developing core strength for everyday function.
Your abdominal muscles are made up of your external obliques and internal obliques (responsible for rotation of your torso and side flexion), transverse abdominis [2] (your deep core muscles, also called your TVA, that help stabilise your lumbar spine and pelvis), and your rectus abdominis muscles (commonly referred to as the six-pack muscles).
These muscles help you carry heavy bags of groceries for blocks with ease (you're working your lateral core/obliques), get you closer Naomi Campbell [4] posture, can improve your athletic performance, and are activated when you sneeze and have bowel movements.
Instead of going on a tangent about my favourite ab exercises — there are a lot like rotational ball slams [5] — these are the essential exercises you should master. Editor's note: this is not an ab workout. I repeat: this is not an ab workout, so please don't do all these exercises at once. Instead, begin to implement two to three moves into your workout routine at a time. Check them out ahead, and get ready to strengthen your abs.
Low to High Woodchop
The wood chop is a rotational core exercise that teaches you to prevent excessive spinal rotation through your lumbar spine.
- Squat, and twist left to hold the dumbbell on the outside of your left leg.
- Exhale, and lift the weight diagonally across your body, ending twisted to the right with the dumbbell above your head. Pivot on your left foot as needed.
- The move is a bit percussive, so focus on the rotation initiating in your torso.
- Control the weight back up to the starting position to complete one rep.
- Remember you are moving with force but also control. Don't give into the momentum of swinging the weight around.
Farmer's Carry
I like this move because it translates to your everyday life. Whenever you carry your gym bag, a purse, or groceries, you're doing a variation of a farmer's carry. This exercises teaches lateral flexion which means that it will help you from falling over. Be sure to stand up tall and keep your spine, hips, and pelvis in a neutral position, meaning you shouldn't have your bodyweight shifted to one side of your body.
- 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.
Circling Plank
This circling plank is an anterior core stability exercise that teaches you to prevent excessive spine extension known as arching your spine. This move is great for intermediate and advanced levels.
- 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.
Bird Dog
Bird dog is a posterior core exercise [7] which teaches you to prevent excessive flexion, rounding, of your spine.
- 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.
Elbow Side Plank
The side plank is a lateral core exercise that will prevent you from tipping over. If this move is too complicated, start with a side bridge [8].
- Come into an elbow plank position and roll to your right side, allowing your feet to roll, too, so you're balancing on the outside of your right foot, stacking your left foot on your right.
- Place your left hand gently behind your head. Press your left inner thigh up into your right inner thigh; this helps stabilise you even more.
Elbow Plank
The elbow plank is an anterior core exercises and it also works your TVA muscles.
- 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.
Dead Bug
Dead bug is an anterior core exercise and is great for stability as you alternate your arms and legs.
- 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.
Pallof Press
The Pallof press improves your anterior core and lateral core strength. Be sure to keep your hips and spine in a neutral position.
- 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.