The 8 Dynamic Core Exercises to Mix Up Your Core Workout

These dynamic core exercises examples are perfect exercises for your next training session or core workout. Core training will be essential for both athletic performance and you’re abs.

6 min read
Sean Klein
Written by
Sean Klein
Published on
12/03/22
Last updated
28/02/24

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In This Resource
  • Benefits Of Dynamic Core Exercise
  • 1. Athletic Performance
  • 2. Day To Day Life
  • 3. Training The Transverse Plane
  • How To Use Dynamic Core Exercises
  • 1. Use Relatively Low Volume
  • 2. Start With Light Weights Or Resistance
  • 3. Keep Movements Fast And Explosive
  • The 8 Dynamic Core Exercises to Mix Up Your Core Workout
  • Sample Dynamic Core Session
  • More Abs Exercises
  • Common Questions
  • Are Crunches Dynamic or Static?
  • Dynamic Core Exercises For Runners?

Dynamic core movements are potentially the least utilised movement patterns in the weight room. This is particularly negative if you’re training for athletic development as they are crucial for improving sport performance. We have put together 8 variations you can add into your training today to ensure you’re not missing out on this crucial movement pattern.

Benefits Of Dynamic Core Exercise

1. Athletic Performance

Dynamic core is a key element for anyone doing core exercises to improve athletic performance. Most sports require a great deal of organic and dynamic movements that a lot of core variations do not cater for. Although the other movement variations are important, the dynamic variations really add some sport specific strength.

2. Day To Day Life

Getting “stuck” in just static core work can result in the body not being ready for normal day to day movements that require more organic and dynamic movements. Adding these dynamic movement into your training regimes with ensure your core will be able to deal with anything life throws at you. Dynamic core exercises should be done in conjunction with a variety of functional abdominal exercises that will enable you to build a well rounded core musculature.

3. Training The Transverse Plane

Finally, dynamic core work is one of the few ways we can use the transversal plane in the weight room. There are three planes of movements;

  • Sagital Plane (forwards and backward movements)
  • Frontal Plane (side to side movements)
  • Transverse Plane (twisting / rotations movements)
  • How To Use Dynamic Core Exercises

    1. Use Relatively Low Volume

    These style of movements don’t need very high rep ranges to be effective and shouldn’t be used in cardiovascular circuits. Keep the reps low and perform to a very high quality, do not make these an endurance test.

    2. Start With Light Weights Or Resistance

    If you have never done any dynamic core work, make sure you start with very light weights and resistance as adding a new stimulus to the body can create a lot of stress.

    3. Keep Movements Fast And Explosive

    Dynamic movements should be performed with intent and power. This will allow them to relate specifically to dynamic movements in sport and day to day life as much as possible.

    The 8 Dynamic Core Exercises to Mix Up Your Core Workout

    Sample Dynamic Core Session

    Complete 3 rounds

    1. Cross Chop

    Complete 6 repetitions

    2. Standing Twist

    Complete 12 repetitions

    More Abs Exercises

    Common Questions

    Are Crunches Dynamic or Static?

    Technically they are dynamic as the involve movement, but they arn’t dynamic in the sense that they would be programmed in a session as a dynamic core exercises as they don’t involve any speed or rotation.

    Dynamic Core Exercises For Runners?

    These are perfect examples of dynamic core exercises for runners. There would be no reason why anything more specific to running would be more applicable than these.

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    This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

    Sean Klein

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