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The most underrated core exercise is the side plank. They protect your spine, strengthen your core & improve balance. Level 1 is on your knees. Level 2 is legs off ground. Level 3 is one leg elevated. For a strong core, do these for 30-60 seconds on each side... show more

Dan Go

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135,553 Aufrufe • vor 4 Monaten •via X (Twitter)

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Stop training your core like your spine is disposable. Crunches and sit-ups get all the attention, but they repeatedly flex the lumbar spine under load — not ideal if your back is sensitive. Side planks are different. They train your core to do what it’s actually built to do: 1. resist unwanted movement 2. stabilize your spine 3. support your pelvis 4. strengthen your obliques and quadratus lumborum 5. activate your glute medius 6. improve balance and postural control And they do all of this with minimal spinal flexion. That makes them a more spine-sparing option for many people compared with traditional crunches. The best part? You can scale them easily. 1. Start with knees bent. 2. Hold for 10–20 seconds. 3. Keep your ribs stacked over your pelvis. 4. Breathe. 5. Progress only when you can hold clean form. Your core is not just for looking strong. It’s for keeping your spine, hips, and pelvis working together. CTA: Try 2–3 short side plank holds per side today and notice which side feels weaker.

Stop training your core like your spine is disposable. Crunches and sit-ups get all the attention, but they repeatedly flex the lumbar spine under load — not ideal if your back is sensitive. Side planks are different. They train your core to do what it’s actually built to do: 1. resist unwanted movement 2. stabilize your spine 3. support your pelvis 4. strengthen your obliques and quadratus lumborum 5. activate your glute medius 6. improve balance and postural control And they do all of this with minimal spinal flexion. That makes them a more spine-sparing option for many people compared with traditional crunches. The best part? You can scale them easily. 1. Start with knees bent. 2. Hold for 10–20 seconds. 3. Keep your ribs stacked over your pelvis. 4. Breathe. 5. Progress only when you can hold clean form. Your core is not just for looking strong. It’s for keeping your spine, hips, and pelvis working together. CTA: Try 2–3 short side plank holds per side today and notice which side feels weaker.

Kristie Leong M.D.

15,800 Aufrufe • vor 3 Monaten

I do these 3 exercises religiously for my lower back. They’re called the McGill Big 3 and they consist of: 1. The McGill Crunch 2. Side plank holds 3. Focused & Activated Bird Dogs They build endurance in the lower back & core while increasing core stability. The key is to brace the core (aka. push it out) while keeping your spine & hips in a neutral position. I do these before my workouts as they help activate the core prior to lifting. I do 1 set of 6-12 repetitions. Do these 3-4 days a week for 3 weeks to notice a difference.

I do these 3 exercises religiously for my lower back. They’re called the McGill Big 3 and they consist of: 1. The McGill Crunch 2. Side plank holds 3. Focused & Activated Bird Dogs They build endurance in the lower back & core while increasing core stability. The key is to brace the core (aka. push it out) while keeping your spine & hips in a neutral position. I do these before my workouts as they help activate the core prior to lifting. I do 1 set of 6-12 repetitions. Do these 3-4 days a week for 3 weeks to notice a difference.

Dan Go

780,552 Aufrufe • vor 3 Jahren

This core exercise is pure GOLD! Brian Carroll (the World Record squat holder of 1306 lbs) explains the Stir The Pot exercise. This will build a core of iron & take your lifts to the next level!

This core exercise is pure GOLD! Brian Carroll (the World Record squat holder of 1306 lbs) explains the Stir The Pot exercise. This will build a core of iron & take your lifts to the next level!

Squat University

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People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

Alex Bernier

351,097 Aufrufe • vor 2 Jahren

This 5 minute lower back drill will change your life: 1. Bridge holds activate your glutes. 2. McGill crunch activates your core. 3. Cat cows keep your spine mobile. 4. Side plank holds activate your glutes & obliques. 5. Bird dogs activate your core & glutes while promoting cross body awareness. When you do each core exercise make sure to "brace" your abs by pushing them out as if Mike Tyson were to punch them. When you do an exercise involving your glute make sure to squeeze the glute as if you're trying to crush a quarter in between your butt cheeks. Do 6 reps of each exercise daily. Your lower back will thank you.

This 5 minute lower back drill will change your life: 1. Bridge holds activate your glutes. 2. McGill crunch activates your core. 3. Cat cows keep your spine mobile. 4. Side plank holds activate your glutes & obliques. 5. Bird dogs activate your core & glutes while promoting cross body awareness. When you do each core exercise make sure to "brace" your abs by pushing them out as if Mike Tyson were to punch them. When you do an exercise involving your glute make sure to squeeze the glute as if you're trying to crush a quarter in between your butt cheeks. Do 6 reps of each exercise daily. Your lower back will thank you.

Dan Go

1,056,063 Aufrufe • vor 2 Jahren

These exercises help people who wake up with tight or painful lower backs. One of the ways to fix this problem is to strengthen the back of your legs. Start at Level 1, and when you can do 3 x 12 reps, move on to the next 2-3 days later. You will relieve the pressure gradually. Level 1: Pelvic Tilt (0:03) Level 2: Hip Bridge (0:09) Level 3: Unilateral Hip Bridge, Crossed-Leg (0:16) Level 4: Hip Bridge, Elevated Foot (0:22) Level 5: Unilateral Hip Bridge, Elevated Foot (0:28) Level 6: Hip Thrust (0:34) Level 7: Unilateral Hip Thrust (0:40) Level 8: Standing Hip Hinge (0:46) Level 9: Unilateral Romanian Deadlift (0:52) Level 10: Weighted Romanian Deadlift (0:59) Level 11: Reverse Hyperextension (1:05) Level 12: Weighted Reverse Hyperextension (1:11)

These exercises help people who wake up with tight or painful lower backs. One of the ways to fix this problem is to strengthen the back of your legs. Start at Level 1, and when you can do 3 x 12 reps, move on to the next 2-3 days later. You will relieve the pressure gradually. Level 1: Pelvic Tilt (0:03) Level 2: Hip Bridge (0:09) Level 3: Unilateral Hip Bridge, Crossed-Leg (0:16) Level 4: Hip Bridge, Elevated Foot (0:22) Level 5: Unilateral Hip Bridge, Elevated Foot (0:28) Level 6: Hip Thrust (0:34) Level 7: Unilateral Hip Thrust (0:40) Level 8: Standing Hip Hinge (0:46) Level 9: Unilateral Romanian Deadlift (0:52) Level 10: Weighted Romanian Deadlift (0:59) Level 11: Reverse Hyperextension (1:05) Level 12: Weighted Reverse Hyperextension (1:11)

Alex Bernier

52,090 Aufrufe • vor 2 Jahren

Even on your busiest days, you still deserve to feel strong 💪🏼 This ab workout can be done anywhere and will push you more than you expect‼️ The Ab Circuit👇🏻 *3 sets total - 45 seconds between each exercise* •Push Up Position Plank x:60 sec •Push Up Position Plank w/Opposite Shoulder Tap x10 taps each shoulder •Push Up Position Plank w/Hip Twist x10 twists each way •Side Plank Plank w/Twist x:30 seconds each side •Push Up Position Plank w/Rotational Knee Drive x10 knee drives each leg •Reverse Plank Position w/Knee Drive x20 knee drives total ⚠️ Advanced core work for women who are ready to push harder and train with intention

Even on your busiest days, you still deserve to feel strong 💪🏼 This ab workout can be done anywhere and will push you more than you expect‼️ The Ab Circuit👇🏻 3 sets total - 45 seconds between each exercise •Push Up Position Plank x:60 sec •Push Up Position Plank w/Opposite Shoulder Tap x10 taps each shoulder •Push Up Position Plank w/Hip Twist x10 twists each way •Side Plank Plank w/Twist x:30 seconds each side •Push Up Position Plank w/Rotational Knee Drive x10 knee drives each leg •Reverse Plank Position w/Knee Drive x20 knee drives total ⚠️ Advanced core work for women who are ready to push harder and train with intention

Miranda Cohen

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The simple 60 second test that helps predicts your health and longevity. CEOs, surgeons, founders — those who lead at the highest level. Most can't hit 60 seconds on day one. Here's what is is — and how to fix it: = Thread =

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Karl Matt Button │ Apex Fitness Adv.

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A strong core is the engine of a powerful golf swing. If you want balance, speed and longevity in this game, you must train your center every day. GP

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Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. 1. Cat cows 2. Glute bridge holds 3. McGill crunches 4. Side plank holds 5. Bird dogs Brace your core & squeeze your glutes hard on each rep. Try it out & tell me how it went.

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. 1. Cat cows 2. Glute bridge holds 3. McGill crunches 4. Side plank holds 5. Bird dogs Brace your core & squeeze your glutes hard on each rep. Try it out & tell me how it went.

Dan Go

303,556 Aufrufe • vor 3 Jahren

Planks are one of most people’s “go to” ab exercises. These variations take the plank to a whole other level. So build even more core stability with these plank variations. And check out the link in my bio for more workouts. #kettlebell #workout

Planks are one of most people’s “go to” ab exercises. These variations take the plank to a whole other level. So build even more core stability with these plank variations. And check out the link in my bio for more workouts. #kettlebell #workout

Adam Gooch

35,333 Aufrufe • vor 8 Monaten

Can the simple act of sitting on the floor and standing up predict your longevity? The Sitting-Rising Test (SRT) is a quick, no-equipment test of leg strength, balance, mobility & core power.

Can the simple act of sitting on the floor and standing up predict your longevity? The Sitting-Rising Test (SRT) is a quick, no-equipment test of leg strength, balance, mobility & core power.

Dr.Sayajirao Gaikwad

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Hanging leg raises are one of my favourite exercises to build core strength But if you can’t hang or are building up to the hanging variation You can do lying leg raises where you anchor your hands behind your (with straight arms) below heavy dumbbells for example The idea is to press up against the dumbbells with your hands while keeping your (lower) back flat on the ground at all time Your feet don’t touch the ground between reps Perform slow and controlled If straight legs are too hard tuck your knees to your chest 2-3 sets to failure

Hanging leg raises are one of my favourite exercises to build core strength But if you can’t hang or are building up to the hanging variation You can do lying leg raises where you anchor your hands behind your (with straight arms) below heavy dumbbells for example The idea is to press up against the dumbbells with your hands while keeping your (lower) back flat on the ground at all time Your feet don’t touch the ground between reps Perform slow and controlled If straight legs are too hard tuck your knees to your chest 2-3 sets to failure

Tom Coppens

76,411 Aufrufe • vor 9 Monaten

Day 4 — Crunches. Your core works all day. The least you can do is train it. Full follow-along on YouTube:

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DerrickHenryFit

21,284 Aufrufe • vor 3 Monaten

4. Ab wheel The king of core exercises: • Start on your knees with the wheel under your shoulders • Brace your core and squeeze your butt • Roll forward only as far as you can control • Pull yourself back using your abs, not arms The goal is to get to do it on your feet.

4. Ab wheel The king of core exercises: • Start on your knees with the wheel under your shoulders • Brace your core and squeeze your butt • Roll forward only as far as you can control • Pull yourself back using your abs, not arms The goal is to get to do it on your feet.

Winston Zin | CEO @ Impakt

178,205 Aufrufe • vor 1 Jahr