5 Great Core Exercises

You’re not going to find any sit-ups, crunches, or oblique twists in this list. Why? They don’t train the core! Exercises where we flex, extend or twist the spine and move the pelvis or ribcage in relation to the other train the outer layers of the abdominal wall (the rectus abdominis and obliques). Our core muscles are the inner, deep layer of the abdominals (the transversus abdominis), the pelvic floor, deep lower back muscles and the diaphragm. To train this group of muscles we need to put the pelvis, ribcage and spine in a neutral position and then keep them stable as we move against gravity or resistance. Essentially, to train the core (the stabilisers) we need to keep the pelvis and ribcage neutral and stable. If we move the pelvis or ribcage, we are training the outer moving muscles instead. If this doesn’t quite make sense, read our blog Are You Engaging Your Core Correctly?

Here are 5 of our favourite core exercises to keep you injury free:

1) Knee lifts

Lie on your back with your pelvis and ribcage in neutral (i.e. chest lifted and tailbone out so there is an arch in the lower back). Bend the knees so your feet are flat on the floor.

Variation 1: Keep the knee bent and lift one leg to 90 degrees. Lower it down. Lift the other leg. Lower it down.

Variation 2: Keep the knee bent and lift one leg to 90 degrees. Lift the other leg to the same position. Lower the first leg down. Lower the second leg down. Repeat, alternating the leading leg each time.

Variation 3: Keep the knee bent and lift one leg to 90 degrees. Lift the other leg to the same position. Lower one leg down to tap the toes to the floor, then bring it back to the horizontal position. Repeat the other side.

2) Push-ups

For all variations, spread the toes, grip the fingertips into the floor, drop the chest between the shoulder blades and stick the tailbone up to the ceiling i.e. don’t round the back or tuck the pelvis.

Variation 1: Wall push-ups.

Variation 2: Push-ups on the knees.

Variation 3: Push-ups on the toes.

3) Bridge

Lie on your back with your pelvis and ribcage in neutral (chest lifted and tailbone out so there is an arch in the lower back). Bend the knees so your feet are flat on the floor. Spread your toes, push the feet into the floor and lift the hips and chest towards the ceiling. Hinge off the tops of your shoulders (not your mid-back), keeping your back arched as you move. Don’t tuck the pelvis or roll onto the outsides of the feet. Note: if your lower back muscles are weak, you might feel them working hard in this exercise. That’s okay, they are part of the core after all.

Variation 1: Feet flat on the floor.

Variation 2: Feet elevated on a box, knees bent to 90 degrees.

4) Hands and knees, leg extension

Start on your hands and knees. Grip the fingertips into the floor and spread the toes.

Variation 1: Extend one leg straight out behind you (in the air). Bring it back in. Don’t let the hips twist or the leg roll as you move.

Variation 2: Keep the knee bent and take the toes to the ceiling. Don’t let the back arch or flex as you move.

5) Plank

Full push-up position with toes spread and fingertips gripped into the floor. Drop the ribcage between the shoulder blades and keep the tailbone out to the ceiling i.e. don’t round the back or tuck the pelvis.

Variation 1: Hold for time.

Variation 2: Transition from plank to down dog and back. Keep the tailbone pointing to the ceiling throughout.