Core training is more than just working your abs. Ideally, the muscles of the trunk, pelvis, hip, lumbar spine (low back), thoracic spine (mid back) and shoulder work synergistically to create effective movement patterns.
In this post, we will be sharing with you 5 effective core exercise variations that require no equipment.
At BIM, we like to think of core based training as corrective stability work. When done properly, these exercises should not only challenge you but they can also help to improve your movement!
1) Hollow w/crossed push dying bug
What will this help?
This exercise will help to engage and challenge your deeper abdominal muscles both by the hollow position and the crossed push action. It’s an ideal exercise for those who tend to overarch their lower backs (aka anterior pelvic tilt). The dying bug component helps enhance neuromuscular coordination and stability of the lumbo-pelvic-hip region.
REPS:
- Complete 3 sets of 5-12 reps per side
COACHING CUES:
- Lie on your back and place your hand on your opposite knee in the centre of your torso
- Tuck your chin gently (engage deep neck flexors) and lift head and shoulders up off the ground 1-2 inches
- As you straighten your arm and leg, try to press your opposite knee and hand into each other as firmly as possible
- Work in a range of motion where you don’t have any change in the arch of your lower back or rib position
- Exhale as you straighten your arm/leg as this will help keep ribs set, and inhale as you return
2) Lateral plank walkouts
What will this help?
This is an advanced plank variation that has the advantage of challenging you in both the frontal and sagittal plane. Developing a strong/functional core means you will have effective stability in dynamic situations.
REPS:
- Complete 3 sets of 4-8 reps per side (quality is more important than quantity with this exercise)
COACHING CUES:
- Assume a regular front plank position on your forearms. Elbows should be directly under your shoulders, spine neutral, chin tucked, glutes and quads engaged
- Walk your forearms outwards one at a time, ideally alternating the leading arm
- Ensure that your hips don’t shift as your forearms move
- No changes should occur to your spine or neck position
- Glutes and quads stay engaged throughout movement
3) Seated Pikes
What will this help?
This exercise will help improve the stability of your pelvis by strengthening both your core and hip flexor muscles. You need adequate hamstring length to be able to lift your legs and maintain a neutral pelvis. You also should not be intolerant to lumbar spinal flexion, therefore anyone who has lumbar disc issues should avoid this exercise or speak to their physiotherapist before attempting this movement.
REPS:
- Complete 3 sets of 10-15 reps slowly and with control
- *How high you lift is not as important as your ability to control the lift. Start small and slowly increase your range of motion as tolerated
COACHING CUES:
- Assume an L-sit position with your legs straight
- Foot position can be kept neutral (slightly dorsiflexed) or pointed downward (plantarflexed)
- Lean your torso slightly forward and place your hands just in front of your hips on either side of your legs
- Lift both legs off the floor without leaning backwards or letting your lower back arch (extend)
- If lifting both legs is too challenging, try lifting one at a time
- If you can’t keep your legs straight then we have other options, you can send us an email for some alternatives (linked below)
4) Side plank with rotation
What will this help?
This exercise delivers training efficiency as it targets both core and shoulder stability. It primarily serves to strengthen lateral core stability of both your trunk as well as your hips. The demand of the rotation requires stability of the shoulder as you bring it into controlled internal and external rotations
REPS:
- Complete 3 sets of 6-10 reps per side
- *To progress this exercise you can try holding a light dumbbell in your top hand
COACHING CUES:
- Assume a side plank position either with your knees bent (easier) or legs straight (more advanced)
- Rotate your hips and shoulders downwards by internally rotating at your shoulder (keep range comfortable for your shoulder mobility)
- As you return to the starting position make sure to keep hips up and your ribs set (don’t flare)
- Move slow and controlled
5) Leg lowers with core engagement
What will this help?
This is a great exercise for your core, it supports hamstring mobility, and it helps to improve the active straight leg raise pattern. The “push” is used to activate your core and help improve muscle recruitment and neuromuscular control of the pelvis in this pattern. The single leg variation also requires dissociation (being able to move your limbs unilaterally and independently of your torso without disrupting neutral spine/pelvis), which is an important aspect of core training. For those who lack the hamstring flexibility, you can also check out this post for some exercises that we recommend.
Single leg lowers with core engagement
REPS:
- Complete 3 sets of 10-20 reps (alternating reps for the single leg variation)
COACHING CUES:
- Set neutral spine and bring both legs straight up in the air (if you lack hamstring mobility keep your knees bent to 90 degrees in the starting position)
- Push into a wall or sturdy object behind you to engage core and maintain this push as you lower one leg
- While one leg is moving ensure that the other leg remains perfectly still
- Alternate sides and you only need to push while your legs are moving
- Work in a range of motion where you can maintain a neutral spine. Your back does not need to be flat but you don’t want any change in the position of your lower spine or ribs as you move your legs
Double leg lowers with core engagement
REPS:
- Complete 3 sets of 10-20 reps (alternating reps for the single leg variation)
COACHING CUES:
- Same as the single leg lowers above, but instead have both legs lower at the same time
We hope you found this series of core exercises helpful and if you have any questions or want to know more about anything featured in this post, please feel free to email Andrea at andrea@balancemotion.com.
