When most people think of core exercises, they think crunches and sit-ups – possibly because the tactical professions have used them for decades. But given recent changes in military testing, the next generation may consider planking as the primary core exercise.
Crunches and sit-ups primarily target the hip flexors and front abdominal muscles and do not fully engage the deeper core muscles needed for stability, posture and overall strength. We need to consider the core as a system and not just a set of six-pack muscles.
Understanding the Deep Core System
The core system involves the muscles, bones and connective tissue from the hips, spine, shoulders, neck and everything in between. To work the entire system, more than crunches and sit-ups are required.
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Strengthening these deep muscles can improve balance and stability and protect your back. Too often, we exercise only a few of these muscles, creating imbalances that can lead to aches, pains and injuries.
Here is a list of exercises with video links to introduce safe, effective exercises, helping to build a strong, functional core from top to bottom:
Forearm plank: This is a full system exercise; however, it is purely static. Lift an arm or leg off the floor to improve your balance and challenge your core even more. Side planks can engage the left and right side of the spine, hips and shoulder girdle even more. You can make this isometric pose more dynamic by crawling on your hands and feet in a movement called the bear crawl.
The PT reset: This series of core exercises safely engages the often-neglected muscles of the upper back, lower back, hips, and glutes to help prevent muscle imbalances:
- Reverse push-ups work the upper back and rear shoulders to help with both posture and overuse imbalances that occur with just doing regular push-ups all of the time. Try to do 10 to 20 and build up to continuous reps for one minute.
- Birds balance out the chest and shoulders by flexing the rear shoulders to stretch the chest and front shoulder muscles. These posture exercises will help with the internal rotation of the shoulders (forward lean). Try to do 10 to 20 and build up to continuous reps for one minute.
- Arm haulers are basically horizontal jumping jacks to work the shoulders in a full range of motion. Try to do 10 to 20 and build up to continuous reps for one minute.
- Swimmers are small flutter kicks while lying face-down. They work the lower back, glutes and hamstrings (posterior chain) more dynamically than the plank pose. Build up to continuous reps for one minute.
- Donkey kicks will have you on your hands and knees and involve kicking backward with one leg at a time. You could try a double kick to make this move a more dynamic exercise for the hips, spine and shoulders.
Dead bug: Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees over your hips. Slowly lower your right arm and left leg toward the floor, keeping your back flat. Return to the start and repeat on the opposite side. Focus on engaging your core, not your lower back, to stabilize your trunk. Try to do 10 to 20 per side and build up to continuous reps for one to two minutes.
Dirty dog: These hip and balance movements are done with your hands and knees on the floor. Simply lift one leg off the floor for the Dirty Dog. This is a safe and effective exercise for the hips, spine and shoulders. Try to do 10 to 20 and build up to continuous reps for one minute.
Glute bridge: Lie on your back with your knees bent and feet hip-width apart. Press through your heels to lift your hips off the ground, squeezing your glutes and bracing your core. Lower slowly. This exercise works the posterior chain and core stabilizers. Try to do 10 to 20 and build up to continuous reps for one minute.
Deadlift: This total body exercise requires strong core engagement. Focus on bracing your core throughout the movement to protect your spine and improve overall strength. Try to do five to 10 and make deadlifts more difficult by adding weight as you get stronger.
Single-leg deadlift: This can be used as a warm-up or cooldown exercise to focus on core stability, balance, hip and spine alignment. Try to do 10 per leg and build up to continuous reps for one minute for each leg.
Dive bomber push-up: Think of this movement as an up-dog and down-dog pose done together, like you would do a push-up. This movement flexes and stretches both sides of the spine, hips and shoulders. Try to do 10 to 20 and build up to continuous reps for one minute.
Hanging knee-ups: Work your grip, stretch your shoulders and lower back, and engage the core and hips with this dynamic core exercise. Try to do 10 to 20 and build up to continuous reps for one minute.
Tips for Safe and Effective Core Training
You should focus on proper form, because quality over quantity is key. Slow, proper technique ensures deep muscle engagement and reduces injury risk.
Concentrating on your breathing can help you slow down the pace and benefit even more from the movements. Inhale to prepare and exhale while exerting effort. Avoid holding your breath during movements.
The key to truly building a strong core system is to perform a wide variety of exercises and different variations of them to engage muscles you may not have even known you had. Progress gradually and start with basic variations, and increase the difficulty as your strength improves.
Crunches aren’t the path to a strong core. By incorporating these deep core exercises (and others) into your routine, you’ll build strength, stability and balance, which in turn support better movement and overall fitness. Remember to listen to your body, maintain good form, and enjoy the process of building a powerful core from the inside out.
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