The best way to get a strong core is to overload it with exercises that require stabilisation and prevent spinal and pelvic movement.
After all, this is what our core was designed to do. The exercises provided in this workout train neutral spine and pelvis positions under load according to the core’s following functions:
- Anti-extension of the lumbar spine
- Anti-lateral flexion of the lumbar spine
- Anti-rotation of the lumbar spine
- Hip flexion with neutral spine and pelvis
Before you start!
Before diving into the prescribed exercises you should have a basic level of core stability and strength to complete this workout successfully – and safely. This means you should be able to perform the following:
A Side Plank with perfect from for 60 seconds
A Core Plank with perfect form for 60 seconds
Get your training partner to time you while performing these exercises. If you do not meet the time requirements you should first aim to improve your basic core strength and stability with less advanced exercises. Your first step would be to add these test exercises into your regular training programme.
Stability ball rollouts
Offset farmer’s carry