Though not a core exercise, this is a fantastic place to start because it sets the foundation for all core stability exercises. When discussing core stability.
Neutral, brace, breathe
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1
The dead bug is a wonderful ‘anti-extension’ core exercise for beginners. This exercise strengthens all lower back muscles that prevent stretching or arching.
Dead bug
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2
Most people have done this simple core workout, but novices love it. Hold on your forearms and toes with a neutral spine to avoid hip and lower back sag.
Plank
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3
Core stability and functional carryover are achieved with this floor plank transition. To train "reactive strength" we place the forearms on a Swiss ball, which generates instability.
Swiss ball plank
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4
Great core stability and arm/leg movement exercise. Build a coffee table with four evenly spaced and weighted legs and a neutral or flat back to balance a cup of coffee (don't).
Bird dog
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5
A bear crawl is like a moving bird dog, but harder because you have both knees off the floor and must work harder to maintain and stabilize oneself, especially during motion.
Bear crawl
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6
Side planks are a ‘anti-lateral flexion’ exercise that works your trunk against gravity. Internal/external obliques and quadratus lumborom stabilize the spine in the side plank.
Side plank
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7
Workout focuses on rotational force resistance. Stretching arms out in front of a cable or resistance band sideways or perpendicular to the draw line increases torque or resistance.
Anti-rotation hold
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8
Good for strength and endurance training and for individuals who like to ‘feel the burn’ of sit-ups or crunches without damaging lower back discs.
Slow bicycle crunch
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9
Back-friendly hollow body hold strengthens the anterior core. After lying flat on your back, gradually elevate your legs and upper back and shoulders to ‘hollow’ your body. Hold for 20-30 seconds.