THE BEST CORE EXERCISES

Around this time last month, I decided it would be a good idea to compile a list of my favorite exercises for various body parts and let that live as several stand-alone blogs. The core seemed like the best place to start as it is without a doubt the epicenter of all things physical and sports performance.

It is also, somehow, the most misunderstood. Still to this day, I see way too many trainers making clients HAMMER away at things like sit-ups, and personally, I think there is a lot more to it than that.

Start first by watching this video:

Then follow it up by perusing this list of exercises. I have categorized them to optimize your efficiency and desired applications. These are not by any means the best or the only exercises in each category worth implementing. They are just the ones that made the list. I also think these are some of the ones most people can pick up and integrate without too much trouble.

Part 1: Spinal Flexion (Ribs to Pelvis)

Part 2: Spinal Flexion (Pelvis to Ribs)

Part 3: Anti-Lateral Flexion

Part 4: Anti-Extension

Part 5: Anti-Rotation

Part 6: Rotational Exercises

Part 7: Athletes Only

Part 1: Spinal Flexion (Ribs to Pelvis)

1. Standard Crunch: https://www.youtube.com/watch?v=UIgaq8dz8p0&t=152s

2. Swiss Ball Sit-Up: https://www.youtube.com/watch?v=yP62ixnwBgk

3. Swiss Ball Sit-Up with oblique bias

4. Swiss Ball Sit-Up with protraction

5. Decline Crunch

6. Cable Crunch

7. Cable Crunch with Slight Oblique Bias

Part 2: Spinal Flexion (Pelvis to Ribs)

1. Hanging Leg Raise (knees bent)

2. Hanging Leg Raise (straight legs) https://www.youtube.com/watch?v=kbzujg4NZOA&t=72s

3. Dragon Flag: https://www.youtube.com/watch?v=XQ28-rSbiP8

4. Swiss Ball Roll-In: https://www.youtube.com/watch?v=OXz-GuXgc9g

5. Wind-Shield Wiper

Part 3: Anti-Lateral Flexion

1. Farmer Carry

2. Suitcase Carry

3. Upside Down KB Carry

4. Dyna Band KB Carry: https://www.youtube.com/watch?v=qIckWDk8pwc

5. Side Plank

6. Side Plank with Hip Abduction

7. Side Plank With T-Spine Rotation

8. Overhead Pallof Press Walkout: https://www.youtube.com/watch?v=jegSR-MlaaI

9. Offset Deadlift: https://www.youtube.com/watch?v=M7-uhQQlIOk

Part 4: Anti-Extension

1. Band Resisted Dead Bug: https://www.youtube.com/watch?v=8XhO2zyTrtU

2. Band Single-Leg Raise

3. Band Bridge

4. Ball Slam: https://www.youtube.com/watch?v=p6KCfmuovdU

5. Ab Wheel Rollout: https://www.youtube.com/watch?v=rqiTPdK1c_I

6. RKC Plank

7. Plank Shoulder Taps

8. Push-up Plank

Part 5: Anti-Rotation

1. Pallof Press

2. Pallof Press Walkout

3. Pallof Press Squat

4. Pallof Press Lunge: https://www.youtube.com/watch?v=JsfbmAn0eTU&t=377s

Part 6: Rotational Exercises

1. Cable Wood Chop (low to high)

2. Cable Wood Chop (high to low)

3. Cable Wood Chop (neutral): https://www.youtube.com/watch?v=_ZTYFFV9z6Q

4. Cable Push Twist: https://www.youtube.com/watch?v=G6gO8YVwCcI&t=107s

5. KB Windmill: https://www.youtube.com/watch?v=QxLT6KS_UAk

Part 7: Athletes Only

1. Renegade Row: https://www.youtube.com/watch?v=Ek5xHUVSsAM

2. Rainbow Slams: https://www.youtube.com/watch?v=p6KCfmuovdU

3. Rotational Med Ball Toss

4. Stir the Pot: https://www.youtube.com/watch?v=S3z8aQpu5bw&t=2s

5. Stir the Pot with Straight Arms