5 Best Core Stability Exercises
For the last few years at the New Year I pick a word to set my intention for the year. For 2024 I picked Stability. This resonates with me on so many different levels! Everything from mentally (I get some pretty decent road rage here in LA, the people driving makes me bonkers) to financially to physically! So I felt this word is pretty all encompassing for me at this time.
Physically I use a lot of stability exercises with my clients. There is a huge misunderstanding between core stability and core strength. Many people come to see me and say they do “a lot of ab work”. I ask what that entails. The usual answer includes” crunches, leg lifts, ab machines”. I then ask why they are doing these movements. Again the usual answers are along the lines of “to get better abs and/or to work on my core”
To get better abs is a discussion for another time…and is usually more concerned with diet and where you hold body fat.
So let’s discuss the work on the core!
First let’s define core strength and core stability:
Core Strength: The ability to produce force through a given movement, such as a sit up. You need to be able to produce force to lift your torso off the floor.
Core Stability: The ability to resist unwanted movement. So having a strong foundation (think foundation of a house, it is supported and reinforce to prevent the house for falling)
For a long time I argued that working on core strength was a waste of time….but there are a few groups of people this is NOT true. Jiu Jitsu athletes need to be able to produce a ton of force through their abdominals. As do gymnasts, divers, and overhead athletes (volleyball, baseball, tennis) But the general person who spends 8 hours at their desk and is not involved in any of those sports probably doesn’t need to work on producing force into a position that they already spend way too much time in (seated, C curve)
But EVERYONE needs core STABILITY. We all need the ability to resist unwanted motion. And to be able to hold a good foundation for our bodies to move on! Again think about a ladder. You want to put that down on a very stable surface because the further up you go the more shakey it can get, the more risk of it falling and you getting hurt….same, same.
If you have children or have watch one grow up….there are very distinct phases of development that they go through that are innate to develop stability.
First they learn how to control their legs, think Happy Baby in yoga.
Then they learn to roll. Everyone loses their minds when this happens…..”Did you see that? The baby rolled over!!”
Next they learn to crawl, first amy style on their elbows, then hands and knees.
Finally they push themselves up onto 2 legs and start to wobble as they walk until they build the strength and coordination to walk well.
We have all of these patterns already programmed in us….but we tend to start to compensate and use alternate patterns when things get tight or achy.
That is why I go back to many of these original movements to tap back into what we already know.
These are my 5 Go To Core exercises
Dead Bugs
Side Planks
Reverse Planks
Carries
Single Leg Deadlift
These all help create a solid core foundation. They also help alleviate low back pain, hip pain and knee pain!
The Dead Bug, like the new born, builds foundational strength. You learn to keep your ribs and your pelvis stacked. (think of both as rings you need them to be stacked and level to form a solid foundation) You then learn to add motion while keeping those stacked.
Side Planks, these strengthen entire core with a focus on oblique abdominals. These are a huge player in rolling as in the infant….or resisting rotation as we start other activities.
Reverse Plank. I like these better than traditional planks because those are easy to cheat in….this one is harder to compensate. As you get stronger in it, you get better at it!
Carries, I love ALL variations of carries but a basic Farmer’s Carry (weight in both hands at your sides) is my go to! When you initially pick up the weights your body and core immediately and instinctively “turns on” to create a stable base to allow movement. This is also probably one of the most functional movements we can do. Think about loading up every grocery bag out of the car so you only have to take one trip. Think about how your body feels as you take all 7 bags at once! This is why we farmer carry!
Single Leg Deadlift….the Deadlift alone is basically a full body movement which I LOVE, but doing them on a single leg adds a core component that is unmatched. Adding in balance to the equation makes these one of my favorite all around exercises!
Put these all together and you have a great Core Stabilization Circuit for your routine!