What Exercise Or Technique is Particularly Useful for Improving Core Strength?
Core strength is a fundamental aspect of overall fitness, but many people struggle to find effective exercises. This article explores various techniques for improving core strength, drawing on insights from fitness experts. From the stability-focused Pallof Press to the versatile Forearm Plank, discover which exercises can help you build a stronger, more functional core.
- Pallof Press: Core Stability for Real Life
- Forearm Plank: Versatile Full-Core Workout
- Dead Bug: Deep Core Activation
- Plank: Foundation for Functional Strength
- Unilateral Kettlebell: Dynamic Core Challenge
- Dead Bug: Safe, Effective Core Stabilizer
Pallof Press: Core Stability for Real Life
During my non-stop travels with two toddlers, juggling airport delays, Zoom calls, and questionable hotel beds, my lower back began to flare up. With limited time for lengthy workouts and no access to sophisticated equipment, I needed a single exercise that could literally hold everything together. That's when the Pallof Press became my go-to move.
While it appears simple, this exercise trains the type of core strength actually needed in chaotic, real-life scenarios. It develops anti-rotation control—your body's ability to resist being pulled out of alignment. I used to think planks and crunches were sufficient, but they didn't engage the deep stabilizers that keep you upright when, for example, your child jumps on you sideways while you're lifting luggage.
I would perform Pallof Presses using a resistance band looped around a hotel closet handle. No gym was required. Just 45 seconds per side, with controlled breathing, and I could feel my posture readjust after a long flight or extended screen time. It became more than exercise—it was damage control.
Why I recommend it:
It's portable, time-efficient, and effective—especially when you're navigating the in-between spaces of work, travel, and family life. Core training isn't just for aesthetics. It's your body's stability system. For me, the Pallof Press has kept that system functioning through all kinds of real-world stress tests.
Forearm Plank: Versatile Full-Core Workout
If I had to pick one exercise for developing core strength, it would be the forearm plank. It looks like a basic exercise, yet it works your entire core really effectively. What I enjoy about it is that it works not only the apparent muscles, such as your abs, but also your deeper core muscles, obliques, and lower back. It teaches your body how to stabilize properly, which applies to practically anything you do, whether you're lifting something, running, or simply keeping good posture throughout the day.
Another benefit of planks is their accessibility. You don't need any equipment and can do them almost anywhere. You can also scale them to your skill level - start with short holds and gradually increase, or add a few variations as you gain strength. I always return to planks, both for myself and when assisting others, because they are basic, effective, and extremely utilitarian.
Dead Bug: Deep Core Activation
One of the most effective core exercises I recommend is the Dead Bug because it builds true core stability without putting pressure on your spine.
Here's why I recommend the Dead Bug over more common core work:
It targets the deep core, not just surface muscles.
Most people chase visible abs with crunches, but in reality, we know it's the deep stabilizers like the transverse abdominis that really support your body. The Dead Bug trains those muscles. I use it often during the prototype phase of designing our ab-focused machines; it tells me quickly how well the core is being activated, especially when paired with proper breathing.
It's safe and scalable, which is great for all ages.
A few years ago, we ran a training series for a group of gym owners in Southeast Asia where I noticed how easily the Dead Bug could be taught across all levels. One gym manager in his 60s started doing it consistently and later shared how it helped reduce his lower back discomfort. That stuck with me and made me realize that it is one of those "quietly powerful" exercises.
Plank: Foundation for Functional Strength
The exercise that truly enhances core strength is the plank. Simple, yet incredibly effective, this exercise targets not only the abdominal muscles but also the back, shoulders, and glutes, ensuring a balanced approach to core development. At Studio Three, we emphasize functional strength, and the plank perfectly embodies that philosophy. It's not just about holding a position; it's about building endurance, stability, and the ability to connect to your body in meaningful ways.
When we think about fitness, we often focus on quick fixes or intense routines, but core strength is foundational to everything we do. Whether you're lifting weights, running, or even sitting at a desk all day, a strong core provides the stability and support needed for daily movements. I've seen firsthand how clients who commit to core exercises, like the plank, see improvements not only in their posture but in their overall confidence and strength.
One of our regulars shared that after incorporating planks into her routine, she felt more grounded during high-intensity cardio sessions and experienced fewer injuries. At Studio Three, we integrate exercises like planks into our classes to ensure that our members are building not just strength but resilience. Our holistic approach means that every class blends different elements: strength, cardio, and recovery, so that clients can feel confident, balanced, and ready for anything.
It's about creating a space where our community can thrive, whether it's through a challenging plank hold or a recovery-focused stretch. Planks are the perfect example of how small, intentional movements can yield big results. By focusing on core strength, we empower our clients to improve posture, reduce back pain, and perform better in every other aspect of their fitness journey. Through consistency, this exercise becomes a testament to the strength and determination that our community embodies every day.
Unilateral Kettlebell: Dynamic Core Challenge
Unilateral kettlebell workouts are a great way to improve core strength while incorporating whole-body movements.
Your core has to work extra hard when weight is only on one side of your body. Adding dynamic exercises like snatches and shoulder presses, where your body is moving in different planes of motion, hits your core from all angles.
This is a good way to improve core strength without doing direct core work.
Dead Bug: Safe, Effective Core Stabilizer
One go-to exercise I always recommend for improving core strength is the Dead Bug.
Why?
It's incredibly effective at engaging the deep core stabilizers--especially the transverse abdominis--without putting unnecessary strain on the spine. Unlike traditional crunches, the Dead Bug promotes proper spinal alignment and reinforces coordination between your limbs and core. It's also safe for beginners and easy to modify for more advanced clients. Plus, it teaches controlled movement, which translates directly into better posture and injury prevention in everyday life.
