Building core strength isn’t just about holding the longest plank or doing endless crunches. If you are stuck in a rut doing these exercises, it’s time for some fresh inspiration.
As a personal trainer with years of experience in marathon running, functional fitness and weightlifting, core work has always been a non-negotiable part of my training—both for performance and daily movement. Whether you’re carrying heavy items or climbing the stairs, a stronger core stabilizes your body and supports the spine.
That said, core exercises can get repetitive (and let’s be honest, some are just plain boring!). That’s why I’m loving my new program designed by Kelly Marshall, musculoskeletal specialist, elite athlete and founder of Marshall Movement. It features core moves that are new to me, challenging and fun.
If you want something more than just a static-hold plank then here are three of my favorite more dynamic moves. There’s one from each plane of movement, sagittal (forward and backward), frontal (sideways) and transverse (rotational), which are all needed for optimum spine health.
My three new favourite core moves
Sagittal plane: Bear hold with shoulder tap
Reps: 6-8 each side
- Start in a tabletop position with hands under the shoulders and knees under the hips.
- Lift the knees a few inches off the floor, without arching the lower back.
- Engage the core to hold this position while you reach one hand to touch the opposite shoulder.
- Return to the start position and repeat on the opposite side. Keep the hips level and body as still as possible.
Frontal plane: Grasshopper
Reps: 6-8 each side
- Start in a high-plank position, ensuring the chest remains over the hands.
- Engage your core and drive one knee toward the same side elbow. Then extend the leg out underneath the body to the opposite side, close to a 90° angle.
- Repeat on the other side.
Transverse plane: Rear foot elevated crossbody RDL
Reps: 10-12 each side
- Start in a split squat position with your back leg on a step or box.
- Lower your body and rotate your torso, as you reach towards the outside of your front foot.
- Push through the front foot and squeeze the buttock to return to the start position. To make the move more challenging, hold a weight in the opposite hand of the front foot.
