3 Exercises You Need to Build a Strong & Stable Core

Individuals frequently come into our South Tampa studio looking for a personal training program focused on building core strength. Thankfully, many of these individuals tend to be more interested in longevity and injury prevention than 6 pack abs. Whatever the motivation is, improving core strength and stability is a big part of the personal training we provide at Tampa Strength.

 

Generally speaking, core exercises can be placed in 2 buckets: rotation exercises and anti-rotation exercises. Rotation exercises build core strength through isotonic contractions (moving through rotation), whereas anti-rotation exercises work the muscles isometrically (resisting rotational movement). We love using anti-rotation movements at our South Tampa studio because they improve core strength without putting too much stress on the back like certain rotational core exercises can. The following videos showcase three specific anti-rotation movements that everyone can do to build core strength & stability.

Broken Table

Set up in the quad ped (hands & knees) position. Extend your right hand and left foot (contralateral) forward as far as possible. Return the right hand and left foot back to the starting position then extend your left hand and right foot forward as far as possible. Repeat the sequence for 5-10 reps on each side. If you want a more challenging version, lift your knees 1 inch off the ground while performing the bird dogs. Try this movement without a mini band initially.

This movement enhances shoulder & hip mobility, core stability, and lower back strength.

Cable paloff press with reach

Stand perpendicular to the attachment point with your feet about hip-width apart. Grab one handle of the cable with both hands and hold it tight to the center of your chest. Slowly press the handle straight out, lift it overhead, pull it back down in front of your chest, and slowly pull it back to your chest. Minimize any rotation towards the attachment point as you push and pull the band. Perform 5-10 reps on each side.

This movement enhances elbow mobility, core strength, and upper body strength.

Farmers carry

Grab two heavy weights with both hands and hold them near your hip pockets. Squeezing the handles of the weights, begin walking deliberately as possible. Walk approximately 10-15 feet then turn 180 degrees and return to your starting position. Minimize any side bending or swinging of the arms. Repeat movement for the desired number of sets.

This movement enhances grip strength, core stability, and proprioception.

 

 

 

If you’re ready to experience how anti-rotation movements can improve your core strength, stop by our South Tampa personal training studio. Call 813-731-2901 to schedule your complimentary movement assessment and workout.