Fitness professionals have varying opinions on how individuals should train for optimal health, but one thing they all agree on is the importance of a strong core. You've probably seen that phrase floating around on Instagram or heard your favourite instructor yell it out as you hold a plank for what seems like eternity, but you may not know exactly what having a strong core means.
Your core is like the roots of your favourite 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 over head, your core is working.
"The well-trained core is essential for optimal performance and injury prevention [1]," 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 essential. To help you strengthen your abs, POPSUGAR tapped personal trainers and physical therapists for their go-to strengthening and stabilizing exercises. Check them out ahead.
Bear Hold
I'm a NASM-certfied trainer and one of my favourite 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 [3] (your deep core muscles that stabilise 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 stabilise 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.
Elbow Plank
Kira Stokes, a NASM-certified trainer and creator of the Get Fit with Kira Stokes app [4], recommends doing planks to improve your core strength and stability.
- 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.
Pallof Press
"Core exercises should be at the foundation of any training program," Tim Hampton, CSCS, an ACE-certified trainer at Elevate Health and Performance [5] said. Tim likes the Pallof press because it works the deep core stabilizing muscles as well as your lateral core (these exercises help you resist lateral flexion/falling over) and anterior core (these exercise teach you how to resit too much arching of the lumbar spine).
- 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.
Dead Bug
"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 [6] told POPSUGAR. To improve your core strength and stability, she said to perform exercises like the dead bug that force you to hold your trunk (aka your torso) still as your arms and legs move.
- 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.
Elbow Plank With Leg Lift
Another plank variation you should try once you've perfected the traditional plank is a plank with a leg lift. According to Tim, the elbow plank with leg lift reduces the stability, which means your core strength is really going to have to kick in. When performing this exercise, be sure to maintain pelvis and abdominal control, meaning don't let your hips shift or your trunk lower to the ground.
- Start in an elbow plank [7]. Lift your left foot about six inches off the ground, keeping your pelvis parallel to the floor. Hold for five seconds, then lower the leg.
- Try the lift with your right leg.
- This completes one rep.
Glute Bridge
Another exercises Kira likes for core stability is the glute bridge. "Remember, you want to lift to a glute-engaged position, not a hyperextended low-back position," Kira said. Be sure to lift with your glutes, not your back.
- On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, facing down.
- Press through your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for two to five seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground; this is considered one rep.
Stir the Pot
If you've perfected the plank and bird dog, you may be ready to advance to harder movements like stir the pot. I really like this move because it forces you to maintain a braced core, like in a plank, as you simultaneously resist 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.
Bird Dog
Another exercise you can add to your workouts for a stronger core is the bird dog, according to Kira. "It's important to squeeze the glute of the extended leg while holding this position," she explained.
- 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.
Plank With Knee Tap
If you're ready to upgrade from the plank, the plank with knee tap variation will ignite your core. This move is more challenging than your standard plank because you have to keep your pelvis and hips in a neutral position as you lower each knee to the ground.
- 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.
Side Bridge
Another movement I like for core stability and strength is the side bridge (or the side plank for those who are more advanced).
- Lie on your left side with your knee bent at a 90-degree angle and your elbow underneath your shoulder.
- Push your hips forward, lifting your thighs off the ground. Rest your right hand on top of your right hip, and hold for 10 seconds.
- Be sure to keep your knees, hips, and upper body aligned. If you experience discomfort in your shoulder, place your right hand over your left shoulder with your fingers spread apart, and pull your right elbow down across your chest.
Farmer's Carry
Another move I think is great for core stability is the farmer's carry. The point of this movement is to maintain an upright posture as you resist the weight of the dumbbells.
- 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.
Side Plank
If you've mastered the side bridge, continue to challenge your stability and strength with the side plank.
- Begin by lying on your left side. Bring your left elbow directly under your left shoulder. Engage your core, press your left elbow into the floor, and rise into side elbow plank.
- Place your top foot in front of your bottom foot, or stagger your feet if your balance feels off.
- If you feel discomfort in your bottom shoulder, place your right hand on your left shoulder and pull the left elbow down across the chest.
- To make this more challenging, place your right hand on top of your left hip.