What Movements Build The Best Core Strength...
A question I’m often asked is that of core strength and the best way to build it…
Most people know they should have it and it’s seen as a prized possession but when asked I am yet to find someone have an answer as to what it is other than pointing to their abs and saying something like “It’s being strong around here right?”
While they’re somewhat correct I like to view it a little differently.
Picture someone standing side on and draw a line down the centre of their body from the top of their head to the middle of their feet. Now you can call this their midline. To me core strength is your ability to maintain that line as straight as possible through a variety of exercises against weight and gravity.
If you consider the standard plank you’re fighting gravity to maintain a straight midline and prevent yourself from falling to the floor or if you put a barbell on your back for a squat you’re now fighting an external weight to keep the midline straight throughout the squat.
So now we have this context we can ask the question what exercises will build better core strength?
A crunch or sit up where you’re fighting gravity for essentially a light abdominal contraction or loading a barbell that is heavy for you on your back and squatting with it while trying to maintain a good posture?
While many programs/coaches will have you doing sit ups and crunches to develop a strong core in my opinion all this is doing is nothing more than giving you the external appearance of a strong core because you might get some abs from it if your diet is up to scratch.
If you want real core strength start by challenging your posture with movements like the Squat and Deadlift and and build real core strength!
What "core" actually means
Your core is more than the abs you can see. It's the deep trunk muscles, the obliques, the muscles along your spine, your glutes and your diaphragm, all working together to keep your midline stable while your arms and legs move. A strong core is less about moving your spine and more about resisting unwanted movement, so you can transfer force from the ground through to the bar.
Bracing: the skill underneath everything
Before any exercise, learn to brace. Take a breath into your belly (not your chest), then tighten around your midsection as if you're about to be nudged in the stomach. Keep breathing shallowly while holding that tension. This is what you use in a heavy squat or deadlift, and it's the foundation for every exercise below.
Four things your core has to resist
Extension (arching): plank, dead bug, hollow hold, ab wheel rollout.
Rotation (twisting): Pallof press, single-arm carries, half-kneeling cable or band holds.
Lateral flexion (side bending): side plank, suitcase carry, single-arm overhead carry.
Flexion (rounding forward under load): loaded carries, front squats and deadlifts with a braced, neutral spine.
A simple way to progress
Learn the position: dead bugs and short plank holds with good bracing.
Add load or leverage: longer levers, a Pallof press with more tension, heavier farmer and suitcase carries.
Move under load: squats, deadlifts, presses and carries, where the core does its real job.
Two to three short sessions a week of 5 to 10 minutes is plenty alongside your normal training. Quality of tension matters more than the number of reps or how long you hold.
Common questions
Do I need sit-ups and crunches? They train the abs through a range of motion and have a place, but they aren't required to build a strong, stable trunk, and they don't carry over to heavy lifting as directly as bracing and carries do.
Can I burn belly fat with ab exercises? No. You can't choose where your body loses fat. Ab work builds the muscle underneath; visible abs depend largely on overall body fat, which comes down to training, food and consistency over time.
Is a plank the best test of core strength? It's one useful tool, but holding a plank for a very long time isn't a good measure. Once you can hold a solid plank for 30 to 60 seconds, progress to harder variations or loaded carries.
If you have back pain or an existing injury, check with a physiotherapist or doctor before changing your training. If you'd like help learning to brace and progress these movements, come and ask a coach at Accelerate Strength.