Core Exercises – Which Ones Do You Have In Your Program?

When it comes to core exercises, I would argue that all exercises require the core, be it a chin up, push up, squat and deadlift.  However, when it comes to thinking about a more focused approach to training the core, I like to think about the primary functions around the core and divide exercises into the following:

  • Bracing (plank, side plank, swiss ball ab roll out, ab roller/ab dolly)
  • Anti rotation/side bending (plank + reach, pallof press, torsonator, unilateral farmers walk, plank + row)
  • Flexion (sit up, leg raise, toes to bar)
  • Extension (overhead medicine ball throw)
  • Rotation (wall ball throw with rotation, kneeling & standing chop + lift, , russian twists, sit up with trunk twist)

Typically I will try and incorporate 1-2 exercises from each category into ones program if they have adopted a split training program that allows for 4-5 training sessions per week.  For those individuals who are perhaps only training 2-3 times per week and are focusing on the whole body, I will often look to select core exercises where they present as requiring more work and training.    Next time you are reviewing your gym program, make sure you take a look at what additional abdominal core exercises that you have in and analyse what you think will best compliment your needs and training goals.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy.  Heath has a particular interest in exercise rehabilitation and strength and conditioning.  He has completed ASCA Level 2 Strength and Conditioning Course, Powerlifting Association Level 1 Coaching Course, FMS and many more.  For all of your injury treatment and management needs, touch base with us at  Principle Four Osteopathy are one of Melbourne City CBD and Docklands leading osteopathy clinics.