The 10 Core Stability Exercises to Build a Strong Trunk

You don’t have to be an athlete to focus on your core stability, in fact, everyone should be focusing on it as a part of their physical health routine. Thats why we have create a list of the 10 core stability exercises you should add into your workouts.

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You don’t have to be an athlete to focus on your core stability, in fact, everyone should be focusing on it as a part of their physical health routine. Thats why we have create a list of the 10 core stability exercises you should add into your workouts.

Core exercises and stability is a crucial aspect of any strength and conditioning programme as it lays a foundation of balance and structure that will allow the body to not only be loaded further in different movement patterns but also one in which is healthy and can deal easily with day to day life.

Benefits of Core Stability Exercises

1. Everyday Health

The strength and stability of the muscles in the core are extremely beneficial for the most basic movements in your day to day life. This can often be taken for granted by those who have good movement abilities, but maintaining these abilities is crucial if you want to live a pain free active life. Core stabilisation exercises are also very effective at mitigating low back pain a the strengthen the muscles surrounding the spine.

2. Sports Performance

Having a strong core will be effective for almost any sport or physical activity you take part in, from tennis to hiking, having a strong and robust core will enhance your performance.

3. Injury Mitigation

Having a stable core can massively help with injury mitigation, as these muscles can be essential when preventing falls or those potentially dangerous situations, they are probably the most important group of muscles to focus on when trying to mitigate injury.

Increasing your core stabilization using core stability exercise is an excellent way to prevent injury during athlete endevours. A good core stability workout will be able to help with both balance and strength in athletic positions as the core muscles include the hip stabilizers and often stabilizer muscles of the knees. This specific muscle activation in invaluable to athletes looking to rehab or mitigate injury.

The 10 Core Stability Exercises to Build a Strong Trunk

Deadbugs with Pause

Core
Trunk
Anterior Core

Glute Bridge Kettlebell Pullover

Core
Trunk
Anterior Core

Hollow Hold

Core
Trunk
Anterior Core

KB Front Rack Carry

Core
Full Body
Resisting Rotation

KB Suitcase Hold

Core
Trunk
Resisting Rotation

Plank

Core
Trunk
Anterior Core

Side Plank

Core
Trunk
Resisting Rotation

Single Arm KB Farmers March

Core
Trunk
Resisting Rotation

V-Sit Hold

Core
Trunk
Anterior Core

Weighted Plank

Core
Trunk
Anterior Core

Sample Core Stability Workout

Complete 3 rounds

1. KB Suitcase Hold

Hold for 30 seconds

2. Pallof Press

Complete 8 repetitions

3. Plank

Hold for 30 seconds

How To Use Core Strengthening Exercise

1. In Full Body Resistance Training Sessions

Full body resistance training can be a great way to use strength and conditioning [rinciples to improve your overall quality of life. It focuses on building strength in all the key movement patterns including the core muscles. Core training can be easily integrated into these training sessions.

2. As Stand Alone Session

Core stability workouts can be completed in isolation as seen in the example above. These are an excellent way to get a strong and stable core if you’re short on time but still want to make progress.

3. Pick Appropriate Exercises

Do not pick exercises that you would consider very challenging for you, set exercises that you think are the correct level of challenge for you to see progress. Once you have found exercises of an appropriate level, try and make them slightly more challenging overtime.