Your core includes the abs, obliques, lower back, hips and deep stabilizing muscles. A good core program trains the body both to create movement and, more importantly, to resist unwanted movement.
Four types of core exercise
| Type | What it trains | Examples |
|---|---|---|
| Anti-extension | Resisting arching of the lower back | Plank, dead bug, ab rollout |
| Anti-rotation | Resisting twisting | Pallof press, bird dog |
| Anti-lateral flexion | Resisting side bending | Side plank, suitcase carry |
| Flexion and rotation | Creating movement | Crunches, hanging knee raises, cable woodchops |
Building your own ab workout
- Pick one exercise from each of the four categories.
- Do 2 to 3 sets of each: 8 to 15 reps or 20 to 45 seconds.
- Add it to the end of 2 to 4 workouts a week.
- Progress by adding time, reps, load or a harder variation.
Sample: dead bug 3 x 8 each side, Pallof press 3 x 10 each side, side plank 3 x 30 s each side, hanging knee raise 3 x 10.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
How often should I train my core?
Two to four times a week.
Will core training give me a six-pack?
It strengthens the muscles, but visibility depends on body fat.
Is core training good for back health?
Stability training often helps, but see a professional for back pain.
