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Complete Core Training…

Yes, it’s one of everyone’s favorite subjects: core training! Even more important than nice-looking abs, are strong abs. Abs that protect your back, improve your posture, and help you move lots of heavy weight!

Check out the video below where I should you four of my favorite exercises for your core.

P.S.  What I did not address in the video that is perhaps, the most important element of core training, is proper breathing. GGS Advisory Board member and physical therapist Ann Wendel goes over this in more detail in her article on proper core training. For even more on the topic of breathing, check out this article by Mike Robertson!

1. Anti-Extension Exercise: Leg Lowering

  • Keep your low back “pinned” to the ground.
  • Straighten your legs as much as you can.
  • Flex your toes back towards your body.
  • Very slowly lower and raise your leg.
  • Stop if you feel your lower back releasing pressure from the ground.
  • Shoot for 2 seconds down, 1-2 seconds up.
  • You can bend the knee or use a band if it bothers your back.

2. Hip Flexion with Neutral Spine Exercise: Slow Mountain Climber

  •  Assume a solid push-up position with a neutral spine.
  • Slowly flex your knee and your hip to bring your knee towards your chest.
  • Do NOT let your foot touch the ground when your knee is bent.
  • Maintain a neutral spine the whole time.
  • Stop if you feel your butt about to tuck under.
  • To increase the difficulty of this exercise, hold your knee up for 2-5 seconds.

3. Anti-Rotation Exercise: Pallof Press

  •  Place a band or a cable with a handle attachment around sternum height.
  • Assume a relatively close stance.
  • Stand tall with your shoulders back and down, and ribs towards your pelvis.
  • Pull the band or cable so that it’s at your sternum, and pulling you slightly to the right or left.
  • Slowly press the band or cable attachment out in front of you until you feel a strong pull.
  • Hold your arms out for 1 second, and then “row” it back towards your body.
  • Keep your shoulders and eyes level the whole time.

4. Anti-Lateral Flexion Exercise: Kettlebell Suitcase Carry

  • Pick up a kettlebell, dumbbell or farmer’s walk handle of appropriate of weight.
  • Hold your arm out about 1 inch from your body with your shoulders back and down.
  • Maintain a braced core with your ribs down.
  • Slowly walk while maintaining an upright torso and level shoulders.
  • Walk for the allotted distance, switch hands, and then repeat.

Further Reading: 3 Carry Variations For Your Core

There you go!  Four of my favorite exercises for complete core training! Try them out and let me know what you think!

Although proper core training is important, it is just one part of a balanced strength and conditioning program. If you’re interested in a holistic strength and conditioning program that’s fun, effective, and safe, that’s our specialty!


A message from GGS…

At Girls Gone Strong, we want you to feel confident knowing that what you’re doing to look good, feel good, and feel healthy and strong is not only based on tested, reliable, and safe information from trustworthy sources, but also that it is effective and efficient.

That’s why we developed our flagship training system, The Modern Woman’s Guide To Strength Training.

We’ve cut through all that noise and the BS with a sane, sustainable, and efficient approach that will help you achieve maximum results, whether you’re brand new to strength training, or a veteran in the weight room.
With four different 16-week programs—that’s 64 weeks of training—you get over a year’s worth of workouts, including progressions to ensure that you continue making progress. You’ll also get a training manual, exercise glossary, progress tracker, a bonus conditioning manual, plus a video library with over 70 high-definition videos breaking down each exercise, step by step.

We believe fitness should enhance your life instead of become your life. If you exercise in a way that you actually enjoy, staying fit and strong won’t ever feel like a drag. You’ll look forward to it for years to come.

If you want an entire training system that will help you look and feel your best, The Modern Woman's Guide to Strength Training is for you!

Learn more here!

About The Author: Molly Galbraith

Molly Galbraith, CSCS is co-founder and owner of Girls Gone Strong, a global movement that aims to empower women to embrace all that's possible for their lives and for their bodies through body-positive, evidence-based, nutrition, training, and self-care information. She is also the author of The Modern Woman's Guide to Strength Training. As a former figure competitor who dabbled in powerlifting, Molly understands the more extreme side of training and nutrition, and after years of personal struggle with her own body image and self-worth, Molly is committed to helping women embrace their bodies and fall in love with themselves, and teaching other coaches and trainers how to better understand, connect with, and serve their women clients. Learn more about Molly on her website and connect with her on Facebook, Instagram, and Twitter.

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