How to Build a Stronger Core
A strong core is the foundation of athletic performance, injury prevention, and overall functional fitness. But training the core effectively goes beyond just doing endless crunches. To develop true core strength, you need a well-rounded approach that includes anti-extension, anti-rotation, and anti-lateral flexion movements. Each of these categories targets different aspects of core stability, helping you build a resilient midsection that supports all your movements, from lifting heavy weights to daily activities.
Understanding Core Training Variations
The core exercises below are arranged in order of difficulty from top to bottom. Each category represents progressions to previous variations. However, don’t mistake ‘progression’ for ‘better’—often, the regressions are more effective for most people.
1. Anti-Extension Core Training
Definition: The ability to brace and resist extension, particularly at the lumbar spine. These exercises teach core bracing, which is crucial for multi-joint movements like squats and deadlifts.
Exercise Progressions
Level 1:
Plank
Single Leg Plank
Stir The Pot
Level 2:
Deadbug Variations
Reverse Crunch
Ab Wheel Rollout
Level 3:
GHD Plank Hold
Medball Carry
Front Rack Carry
Sample Programming
Category 1: 3-4 sets of 20-30s on/30-40s off.
Category 2: 3-4 sets of 8-15 reps. Rest 60s.
Category 3: 3-4 sets of 20-30s. Rest 60s.
2. Anti-Rotation Core Training
Definition: The ability to resist rotation, particularly at the lumbar spine. Like anti-extension work, these exercises focus on maintaining a neutral spine while resisting external forces.
Exercise Progressions
Level 1:
Banded Pallof Press
Cable Pallof Press
Banded Alphabet
Level 2:
Half-Kneeling Cable Pallof Press
Cable High to Low Chop
Half-Kneeling Cable High to Low Chop
Level 3:
Cable Low to High Chop
Single Leg Banded Pallof Press
Landmine Rotation
Sample Programming
Category 1: 3-4 sets of 8-10 reps. Rest 60s. (Banded Alphabet: 3 x 1 set per side. Rest 60s.)
Category 2: 3-4 sets of 8-10 reps each. Rest 60s.
Category 3: 3-4 sets of 8-10 reps each. Rest 60s.
3. Anti-Lateral Flexion Core Training
Definition: The ability to resist side bending at the spine, crucial for overall spinal stability and strength.
Exercise Progressions
Level 1:
Single Arm Farmer Carry
Side Plank
GHD Side Plank
Level 2:
Crossbody Farmer Carry
Single Arm Front Rack Carry
Single-Arm Overhead Carry
Level 3:
Single Arm Farmer Handle Carry
Single-Arm Carry + Overhead Carry
GHD Side Plank against bands
Sample Programming
Category 1: 4-5 sets of 15-30s. Rest 60s.
Category 2: 4-5 sets of 15-30s. Rest 60s.
Category 3: 4-5 sets of 10-20s. Rest 60s.
Core Training Frequency and Implementation
All three categories of core training are vital for developing a functional core and ensuring spinal longevity. You’ll find many of these variations integrated into BMF training programs.
A good rule of thumb is to include one variation from each category at least once per week. Core training doesn’t need to be overly complicated, and 3-4 sessions per week is typically sufficient for most individuals.
Example Weekly Core Plan:
Day: Core Focus
Monday: Anti-Extension Tuesday: Off Wednesday: Anti-Rotation Thursday: Off Friday: Anti-Lateral Flexion
While most people benefit from 3-4 sessions per week, individual needs may vary. Some may require additional core strategies, so always adjust based on specific goals and needs.
Building a strong core requires more than just sit-ups. By incorporating anti-extension, anti-rotation, and anti-lateral flexion exercises, you develop a resilient and functional midsection that supports performance, reduces injury risk, and enhances movement efficiency.
Stick to these core principles, focus on progressions suited to your level, and train smart!
-Coach Mike
BMF-Training.com