3 Exercises to Build a Strong Core

From the minute you wake up in the morning, until you lay down to go to sleep at night; there is not one moment you are not using your core. Our core muscles are used to move, balance and breathe. Our core begins below the neck and all the way down to the pelvis.

Having a strong core will improve your posture. Strengthening your abs will let you stand taller, taking pressure away from your heart and allowing you to breathe properly.

Here are my top 3 exercises that will not only strengthen, but bulletproof your core and prevent any back injuries from occurring.

1. Push-Ups


Push-Ups are known for strengthening the upper body, but when done correctly they light up the core significantly. When performing a push-up, brace your core as if you were about to swing a punch, then keep your hips still and spine long. By keeping your hips from moving, you are tightening your oblique muscles and gaining strength to support your back.

Push-ups can also be modified if you are unable to do them on the floor. You may use a wall, chair or even bench. Find what works for you.

Perform 3 sets of 8-12 to improve strength and stability.

2. Plank with Front Arm Extension

As a trainer, I am not a huge fan of planks, only because they are boring and I try and make workouts enjoyable. However, adding a movement to my plank does not only engage more core, but it challenges me to focus and push myself further. Pressing into the floor with one arm and extending the other, forces lumbar stability. Strong back only means STRONG posture!

Perform 3 rounds of 6-10 reps each side to gain core strength & stability.

3. Goblet Squats

Squats are an excellent movement for gaining full body strength, but when adding weight to the front of the body, we are engaging our core to maintain an upright position; supporting our strength to hold the weight. This exercise, does not need to be a ton of reps, just grab a weight that is challenging enough for you to keep your form and generate explosive reps.

Goblets Squats can also be modified if you are unable to do them You may use a bench, box or chair underneath you. Start with yourself sitting and then stand straight up pushing through your hips. Do not forget to squeeze those glutes on the way up.

Perform 3 sets of 8-12 reps to strengthen the legs and light up the core muscles.

If you have any questions regarding form, weight, reps or set; please do not hesitate to reach out. I am here to help you safely and effectively along your journey!

Happy Training,

Coach Steph


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