Training » Building a power core

The best way to get a strong core is to overload it with exercises that require stabilisation and prevent spinal and pelvic movement. After all, this is what our core was designed to do. The exercises provided in this workout train neutral spine and pelvis positions under load according to the core’s following functions:

• Anti-extension of the lumbar spine
• Anti-lateral flexion of the lumbar spine
• Anti-rotation of the lumbar spine
• Hip flexion with neutral spine and pelvis

Before you start!

Before diving into the prescribed exercises you should have a basic level of core stability and strength to complete this workout successfully – and safely. This means you should be able to perform the following:

A Side Plank with perfect from for 60 seconds

A Core Plank with perfect form for 60 seconds

Get your training partner to time you while performing these exercises. If you do not meet the time requirements you should first aim to improve your basic core strength and stability with less advanced exercises. Your first step would be to add these test exercises into your regular training programme.

Stability ball rollouts

Start: Kneel on the floor and place your forearms on a stability ball or hold the ab wheel. Your upper arms should form a 90-degree angle with your body and your hips should be bent at 90 degrees.
Movement: Engage your abdominals, keeping them tight throughout the movement. Roll the ball/wheel forward by slowly extending your hips and arms, opening up the 90-degree angles with your arms. Gradually stretch your arms out as far as you can while maintaining a neutral spine and pelvis. Perform 2-3 sets of 6-12 reps.

Note: Keep your chest up throughout the entire movement. Don't allow yourself to "crunch" over. Extend your hips and arms to equal degrees. Don't go too far - if your back begins to arch you’ve gone too far. If these exercises feel easy usually you’re doing them wrong.

Offset farmer's carry

Start: Hold a dumbbell or kettlebell at your side with a tall upright posture.
Movement: Using normal strides walk 15 metres, turn and return to the starting position. Swop hands and repeat. Perform 2-3 sets of 30 metres per side.

Note: The key is to maintain a perfect upright posture throughout the walk. Stand tall, keep your shoulders back and avoid bending to the side.

  

Suitcase deadlifts

Start: Stand normally holding a dumbbell in one hand to the side.
Movement: Begin the movement by pushing your hips back and bending at the knees, as you would normally do during the lowering phase of a standard deadlift. Try to get the dumbbell down as close to the floor as possible without rounding your lower back, then return back up. Perform 2-3 sets of 5-10 reps.

Note: Make sure you don’t allow your torso to tilt or rotate to either side during the movement. You won’t feel a “burn’ like you do with bicep curls or calf raises, but it’s definitely working! If you are strong enough perform this exercise with a barbell.

Standing pallof press

Start: Depending on the variation start by either kneeling on the floor or standing with your feet placed shoulder-width apart. Stand or kneel slightly in front of the cable machine or resistance band by your side, creating a 45-degree angle. The cable or band should be set at chest height.
Movement: Grab the band or single hand cable attachment with both hands and bring it to the centre of your chest. The hand closest to the cable/band should grasp the band/handle with an underhand grip. You should already feel the cable/band pulling you off balance. Engage your abdominals and keep them tight while you press the cable/band forward until your elbows lock out. Once your arms are fully extended pause for a count and then return to the starting position. Perform 2-3 sets of 5 reps with a 5 second pause.

Note: Throughout the movement your hands should remain perfectly in line with the centre of your chest. Aim to stay tall throughout the movement by contracting your glutes and abdominals. Focus on ensuring that the cable/band doesn't pull you out of alignment.

Stability ball jackknifes

Start: Place your hands on the floor and feet on a stability ball or in the TRX straps, so that you're in a push-up position with your feet elevated. Engage your abs and keep your body in a straight line.
Movement: Maintaining a natural curve in the upper and lower back draw your knees towards your chest. Do not allow any spinal movement or pelvic “wrapping”. Extend the legs back to the starting position. Perform 2-3 sets of 6-12 reps.

 

 

 

 

 

 

Although the core receives substantial work during the course of an 'athletic' workout through compound exercises such as squats, deadlifts and rows, it is important to supplement more specific core work to your training sessions for structural balance. Including these targeted exercises will ensure that your core muscles have the strength to properly stabilise your lumbar spine and pelvis, protecting you from injury and taking your performance to the next level!