Core Movements: Your Guide to a Strong, Functional Core
How to Use This Guide
This core resource is designed to support my 4-week training framework, where structure and progression matter more than guesswork. Instead of randomly picking exercises, it’s far more effective to follow a clear plan that helps you build strength week by week. That’s why I’ve put together my programmes, to take the stress out of “what should I do today?” and give you a path that works.
On this page, you’ll find a library of core movements, each with clear step-by-step cues, easier and harder variations, and space for demo videos. You can use it to supplement your current training, or as a reference alongside one of my structured plans.
I make this guide freely available because I believe everyone deserves access to simple, accessible fitness support. But if you’d like to get the most from it; and see how these exercises fit into a bigger picture; I’d encourage you to sign up for my 4-week framework. That way, you’ll move forward with confidence, consistency, and results.
Getting Started
How to Brace (engage the Transverse Abdominis) + 360° Breathing
Inhale softly through your nose, expand ribs 360° (front, sides, back).
Exhale like you’re fogging a mirror; feel lower ribs knit down.
“Zip up” from pelvic floor to ribs, like tightening a wide belt.
Keep jaw/shoulders relaxed; brace at ~3–6/10 for most sets.
Quick cue: tall; ribs stacked over hips; breathe wide.
Quick Warm-Up
90/90 Breathing × 4–6 breaths
Cat–Cow × 5 slow each
Worlds Greatest Stretch × 6–8 each
How to Pick Exercises
When it comes to core training, balance is key. Your core doesn’t just move; its main job is often to stop unwanted movement and keep you stable. That’s why core exercises are grouped into different categories:
Anti-Extension → resisting your lower back arching (e.g., planks, rollouts).
Anti-Rotation → resisting twisting through your torso (e.g., Pallof press, bird dog).
Anti-Lateral Flexion → resisting tipping or leaning sideways (e.g., side plank, suitcase carry).
Flexion → creating movement by curling your torso forward (e.g., sit-ups, crunches).
Rotation → controlled twisting or explosive turning (e.g., Russian twists, woodchops, med ball throws).
Deep Core / Transverse Abdominis → the “corset” muscles that stabilise your spine and help with breathing/bracing (e.g., dead bug, 90/90 breathing).
Quick Formula for Success:
Choose 1 anti-extension, 1 anti-rotation or anti-lateral, and 1 from your target area (like obliques, rectus abdominis, or deep core). This mix gives you strength and stability in every direction.
Sets, Reps & Tempo
Your core responds best to quality, controlled work rather than endless high-rep crunches. Here’s a simple guide to structure your training:
Holds (isometrics): Aim for 20–40 seconds, repeated for 2–4 sets. Examples: planks, side planks, Pallof press holds.
Reps (dynamic moves): Perform 6–12 controlled reps for 2–4 sets. Focus on smooth movement, not racing.
Tempo: Use a 2–1–2 count (2 seconds lowering, 1 second pause, 2 seconds lifting). Go slower for control—only move explosively if the exercise is designed for it (like med ball throws).
Rest: Take 45–75 seconds between sets. If your heart rate is still high or your form feels shaky, rest a little longer.
Not So Typical Tip: Stop each set just before form breaks down—quality beats quantity every time.
Sensory-Friendly Tips
Choose a quieter, cooler corner; use headphones between sets.
Use mats with textures you like; avoid scratchy/sticky surfaces.
Count out loud or use a metronome if pacing helps.
Target: Obliques
Side Plank (Knees/Feet)
Why: anti-lateral flexion; minimal kit.
Cues: elbow under shoulder; ribs stacked; hips high; long line head→knees/feet.
Options: knees bent → feet stacked → star plank.
Prescription: 20–30s × 2–3/side.
Suitcase Carry
Why: anti-lateral flexion under load; “don’t lean” training.
Cues: stand tall; ribs over hips; slow walk; keep torso level.
Options: kettlebell/dumbbell; distance or time-based.
Prescription: 20–40m or 30–45s/side × 2–3.
Pallof Press
Why: anti-rotation staple for all levels.
Cues: square hips/shoulders; press straight out; resist band pulling in.
Options: holds, reps, half-kneeling, tall-kneeling.
Prescription: 8–12 reps or 20–30s holds × 2–3/side.
Copenhagen Plank (Adductor + Oblique)
Why: obliques + inner thigh; strong side stability.
Cues: light squeeze top inner thigh; hips high; neck long.
Options: knee on bench → ankle on bench → longer lever.
Prescription: 10–20s × 2–3/side.
Cable Woodchop
Why: controlled rotation through ribs/shoulders.
Cues: soft knees; rotate through upper body; hips stable.
Options: high→low; low→high; half-kneeling.
Prescription: 8–12 reps × 2–3/side.
Med Ball Rotational Throw
Why: power; explosive oblique drive.
Cues: load hips; brace; rotate and throw to wall; catch/reset.
Options: scoop toss; shot-put style; kneeling variations.
Prescription: 3–5 reps × 3–5 sets (stop before form drops).
Target: Rectus Abdominis (front)
Sit-Ups
Why: Classic flexion exercise that challenges the whole front core.
Cues: Feet anchored or free; roll up one vertebra at a time; avoid pulling on your neck.
Options: Weighted, incline, or decline bench.
Prescription: 8–15 reps × 2–3.
Dumbbell Crunch (Weight Pressed Up)
Why: Adds load and shoulder stability while crunching.
Cues: Hold dumbbell or plate above chest; arms straight; crunch ribs towards hips without dropping arms.
Options: Use lighter weights until form is solid.
Prescription: 8–12 reps × 2–3.
Bicycle Crunches
Why: Combines flexion + rotation for abs and obliques.
Cues: Hands lightly behind head; opposite elbow to knee; extend other leg long; move slow and controlled.
Options: Keep range smaller if your lower back lifts.
Prescription: 12–20 reps (count each side) × 2–3.
Heel Taps
Why: Great for targeting obliques and lower abs with less strain.
Cues: Lie on back, knees bent, feet on floor; crunch up slightly and tap heel with same-side hand, alternating.
Options: Make harder by stepping feet further away.
Prescription: 12–20 taps/side × 2–3.
Leg Raises
Why: Strong lower-ab movement.
Cues: Lie flat, legs long; exhale and lift with control; don’t arch lower back off mat.
Options: Bent-knee raises → straight-leg → add ankle weights.
Prescription: 6–12 reps × 2–3.
Russian Twists
Why: Combines rotation + stability; hits obliques and rectus.
Cues: Sit tall, lean back slightly; twist ribs (not just arms); keep heels down for support or lift them for harder.
Options: Bodyweight, medicine ball, dumbbell, or plate.
Prescription: 8–12 twists/side × 2–3.
Flutter Kicks
Why: Endurance for lower abs and hip flexors.
Cues: Lie flat, hands under hips; legs just off floor; small fast kicks; keep lower back gently pressed into mat.
Options: Bend knees slightly if hip flexors dominate.
Prescription: 15–30s × 2–3.
Plank / Body Saw
Why: anti-extension foundation.
Cues: elbows under shoulders; ribs down; glutes lightly on; breathe.
Options: high plank; forearm; feet on sliders for body saw.
Prescription: 20–40s × 2–4.
Hollow Hold / Hollow Rock
Why: strong trunk position for lifts/gymnastics.
Cues: gentle lower-back contact with floor; reach long; quiet breathing.
Options: tuck → one leg long → both long → arms overhead → rocks.
Prescription: 10–30s × 2–3.
Reverse Crunch
Why: lower-ab bias, minimal neck strain.
Cues: exhale; posteriorly tilt pelvis; roll tailbone up; no swinging.
Options: bench anchor; incline; slow eccentrics.
Prescription: 8–12 reps × 2–3.
Ab Wheel / Rollout Variations
Why: big anti-extension challenge.
Cues: hips + ribs move together; only roll as far as you control.
Options: from knees → elevated start → wall rollouts → standing.
Prescription: 5–8 reps × 2–3.
Hanging Knee Raise
Why: lower-ab tension + grip/shoulder stability.
Cues: slight posterior tilt first; then lift knees; avoid swinging.
Options: captain’s chair; straps; toes-to-bar (advanced).
Prescription: 6–10 reps × 2–3.
Cable Crunch
Why: loadable flexion done with control.
Cues: hips steady; curl ribs to hips; “shorten the front.”
Options: tall-kneeling rope; standing with band.
Prescription: 8–12 reps × 2–3.
Target: Transverse Abdominis (deep core + stability)
Dead Bug (band/cable options)
Why: learn to brace while limbs move.
Cues: ribs down; slow exhale as limbs extend; back stays quiet on mat.
Options: add band for anti-rotation; heel taps as regression.
Prescription: 6–10 reps/side × 2–3.
Bird Dog
Why: posterior chain + anti-rotation; spine-friendly.
Cues: reach long; hips level; 1-sec pause at full reach.
Options: wall-tap knees; light bands.
Prescription: 6–10 reps/side × 2–3.
Demo: https://www.youtube.com/watch?v=k2azbhhuKuM
McGill Curl-Up
Why: low-load, spine-friendly flexion alternative.
Cues: one knee bent; one leg straight; brace; small nod/lift; neutral low back.
Options: hands under low back for tactile cue; longer pauses.
Prescription: 6–10 reps × 2–3 with 5–10s holds.
Stir-the-Pot (Swiss Ball)
Why: anti-extension + anti-rotation.
Cues: light circles with forearms; ribs down; glutes on; breathe.
Options: plank on ball (static) → small circles → bigger/faster circles.
Prescription: 15–30s × 2–3.
90/90 Breathing
Why: resets rib position; teaches 360° expansion for better bracing.
Cues: feet on wall; hips/knees 90°; gentle hamstring tension; breathe low/sides/back.
Options: reach; exhale 6–8s; pause 2s; inhale 3–4s.
Prescription: 4–6 breaths (warm-up or between sets).
Bonus Variations (For When You’re Ready to Level Up)
These aren’t the first moves I’d recommend, but they’re excellent ways to progress once you’ve mastered the basics. Use them to add variety, challenge your stability, and keep training interesting.
V-Ups
Why: Combines sit-up and leg raise in one.
Cues: Lie flat, arms overhead; lift arms and legs together, reaching for your toes.
Options: Bend knees if needed.
Prescription: 6–12 reps × 2–3.
Jackknife Sit-Ups (Weighted or Bodyweight)
Why: Adds load and intensity to V-ups.
Cues: Hold dumbbell or plate; reach for toes as legs lift.
Options: Start bodyweight before adding load.
Prescription: 6–10 reps × 2–3.
Plank with Shoulder Taps
Why: Challenges anti-rotation while holding a plank.
Cues: High plank; tap opposite shoulder slowly without hips twisting.
Options: Widen feet for stability or bring them closer for harder.
Prescription: 8–12 taps/side × 2–3.
Bear Crawl Hold / March
Why: Fantastic for deep core and stability.
Cues: On hands and toes, knees just off floor; brace and lift opposite hand + foot slightly, then switch.
Options: Hold static, add steps forward/back, or add resistance bands.
Prescription: 10–20s hold or 6–10 marches × 2–3.
Overhead Carry
Why: Strengthens shoulders + deep core under load.
Cues: Press a dumbbell/kettlebell overhead; walk tall without leaning.
Options: Single-arm (harder) or both arms (more stability).
Prescription: 20–30m or 20–40s × 2–3.
Standing Cable Lift (Low-to-High Rotation)
Why: Dynamic rotation from hip to shoulder.
Cues: Start low by hip, pull cable diagonally across body, finish tall with arms high.
Options: Half-kneeling if balance is an issue.
Prescription: 8–12 reps × 2–3.
Not So Typical Tip: Only add these once you feel confident with the main library of core exercises. They’re meant to challenge balance, coordination, and control—so quality always comes before quantity.
By Movement Pattern (coach’s picks)
Anti-Extension
Plank / Body Saw • Dead Bug • Rollouts (Ab Wheel/Barbell) • Stir-the-Pot
Anti-Rotation
Pallof Press (all stances) • Dead Bug with anti-rot band • Offset/Suitcase Carries
Anti-Lateral Flexion
Side Plank • Suitcase Carry
Rotation
Cable Chop/Lift • Med Ball Rotational Throw
Flexion
McGill Curl-Up • Reverse Crunch • Cable Crunch
Note: If you’ve had back pain, start with anti-extension/anti-rotation and the McGill Big 3 before adding more flexion. Message me if unsure.
FAQs
How often should I train core?
For most people, 2–4 times per week is plenty. You don’t need a full “core day” — just sprinkle 1–3 core moves into your regular workouts. Consistency matters more than volume.
Do I need to feel the “burn”?
No. A strong core is about control and stability, not chasing fatigue. Focus on solid bracing and good form, and stop your set as soon as technique starts to slip.
What if I get neck or wrist discomfort?
That’s common! Try switching to forearm variations, add pads for support, or pick floor-based options like Dead Bugs or Bird Dogs. There’s always an alternative that should feel good for your body.
Do I need to do endless sit-ups for a strong core?
Absolutely not. Sit-ups are just one tool. Core training is much broader; planks, carries, anti-rotation moves, and breathing drills often give you more real-life strength than crunches alone.
Will core training flatten my stomach?
Core exercises will strengthen and shape your muscles, but they won’t directly burn fat from your belly (spot reduction is a myth). For visible abs, it’s a mix of core work, overall training, and nutrition.
Is it okay to train core every day?
If you’re doing light, low-impact moves (like breathing drills or Dead Bugs), daily practice can be fine. But for harder exercises, give yourself at least a day or two between sessions to recover properly.
What’s the most important core exercise?
There isn’t just one! The best approach is variety — mixing anti-extension, anti-rotation, and your target area. That’s how you build a core that supports every movement you do.
Next Steps
Your core works best when it’s trained with variety and purpose. To get started, simply pair 2–3 of these movements with your current workouts. This will build a strong, stable foundation that supports everything else you do—whether that’s lifting, running, or just moving through daily life with more ease.
Not sure where to begin? A good formula is:
1 anti-extension exercise
1 anti-rotation or anti-lateral exercise
1 from your target area (like obliques, rectus abdominis, or deep core)
Pair 2–3 of these moves with your current plan for a strong, stable core that supports everything else you do. If you’re unsure what to pick, choose one anti-extension, one anti-rotation or anti-lateral, and one from your target area.
Want this customised? Book a PT session with me or get yourself a 4 Week Framework.
Prefer video? I’ll add my demos here as I publish them: YouTube: @RhiannonCoop
