Build your core strength

Written by: Taylor Post, CAT

When you think core exercises – you probably think of sit-ups, crunches and leg raises... right!? These abdominal exercises are staples in so many core workouts, and are not without merit or value. They are however, only a small part of developing core strength, because they involve creating movement in one plane of motion (sagittal). Doing these same exercises over and over ignores all of the other directions that our core can move, and that it needs to stabilize as well!

First of all, our core includes much more than just the six-pack muscles. In reality, it is a belt or girdle of muscles that stretches all the way around your lower back, where it connects to your glutes, hips, and obliques.

Our core doesn’t just need to help us flex and move, it plays a role in balance, posture, and protects our spine from outside stress or forces. It is also the connection from our lower and upper body. Every move we make starts from our core or transfers through it!

By design, the core muscles are stabilizers, not movers. So exercises that focus on preventing movement at the hips and spine are incredibly important, yet often forgotten.

Over the next few weeks we are going to look at four different groups of “Anti Core” exercises with specific examples of each. The four groups are Anti Rotation, Anti Lateral/Side Flexion, Anti Extension and Anti Flexion exercises.

​In this first instalment we have included some great Anti-Rotation exercises to try out. If you have questions about any of the exercises or need help to modify them to match your skill level, feel free to reach out.
Stay tuned for more to come!

Palloff Press
Attach a resistance band to a solid surface, and kneel beside it, with your inside knee on the floor. Grasp the band in both hands and hold it out in front of you. The band should feel like it is pulling you into rotation, and you will need to fight to maintain your posture upright and squared facing forward. Next slowly press the band in and out, while working to hold that neutral position.
​Perform 10-20 presses for 2-3 sets each side.

Renegade Row
Start by holding a high plank with a dumbbell in each hand. Next alternate pulling one weight back into a row, while trying to keep that plank position. Keep your hips even, butt low and avoid “opening up” your chest to the side of the row.
​Repeat 2-3 sets of 8-10 rows per arm.

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Plank with Dumbell Pull Across
Hold a high plank with a single dumbbell sitting beside you on one side. Next reach (with your hand that is furthest from the weight) under your body, to pull the weight across to the other side. Be sure to drag it, you’re not picking it up and placing it. Keep your hips low and level throughout the movement, and don’t allow your torso to rotate as you reach.
​Repeat 2-3 sets of 20 pulls (10 each direction).

Swiss or slam ball rotations
Throw the ball against a wall (or have someone throw it at you) and use your core muscles to catch it and slow it down. The ball will be pulling you into a rotated position, and the aim is to prevent that from happening. Using a weighted ball is best, but make sure you are using a reinforced wall.
2-3 sets of 15 throws per side.

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