Core Strength Is Not Just About Resisting Force

Additionally to resisting force, your core needs to be able to generate and transmit force. 

Try V -sits, Turkish roll-ups, Hindu Push-ups, push-ups and inverse rows for this.

V-sits are done a little like sit-ups. Start by lying on the floor on your back. Raise your legs, straight but with a slight bend in the knee, and at the same time raise your upper body off the floor. You should resemble a 'V' shape at the top of the movement, with only your butt on the floor. Return to the start position and repeat. 

Turkish roll-ups are really a kettlebell exercise, though they work fine with bodyweight too. Start lying full length on your back, with your hands together over your face, fingers pointing to the roof. Keep your hands together and pointing upward throughout, then roll yourself off the floor - imagine you're doing it one vertebra at a time. At the end of the movement you should be sitting upright with a straight, erect back, legs outstretched and your hands overhead.

Hindu push-ups consist of moving from the downward dog to the scorpion or upward dog positions in yoga. A million YouTube videos are eager to offer assistance here: The key is to be mindful of core positioning as you do them.

It's also important for your core to be able to offer dynamic, multiplanar resistance. To build your core's ability to resist those kinds of force, try bear walks, spiderman crawls, and kickthroughs. They'll improve your core's ability to transmit and resist force simultaneously through multiple planes, which is what you'll need form it in real life.

For bear walks, put both your hands and feet on the floor and walk in a four-legged manner. There is more to it - but not that much more. Bear walks are a good way to get a pair of dirty hands, but otherwise they're excellent!

Spiderman crawls are more demanding for the core as well as putting some strain on your shoulders. Start in a pushup position, and walk your left hand forward as you move your right foot forward and out. You should end up in a position that reminds you of your friendly neighbourhood... you get the idea. Again, these are a popular exercise and there are plenty of detailed videos available.

Kickthroughs can be done from downward dog or from a spiderman or plank position. You'll put your weight on your right hand and left foot and move your right foot through and out until you're kicking though with your right foot, your weight supported by your right hand and left foot, left knee bent. Retract and return to the original position, and do the same thing on the other side.

For hollows, start lying on your back, with your legs off the floor, bent at the knee, and your arms up in front of you. Fire up your core and raise your upper body a little off the floor but keep your lower back flush to the ground. Extend your legs slowly and reach your arms up overhead, making sure that your low back stays vacuumed to the floor - this is the 'hollow' that's the point of the whole exercise. Gradually improve your ability to move your hands and feet further apart without 'unhollowing'.

For lever work, you're going to take that posture to an overhead bar or a pair of rings. Hang vertically, pull up and tuck your knees, then lay back until your arms are straight and your back is parallel to the floor. Now extend your legs. At this point, most of us discover that we don;t really have that strong a core... 

See Also: What Is Cross Fit And What Are The Benefits?

Go back to the easier exercises and build up to it!

If you thinks this is helpful, or there's something you wish I'd included, get in touch with me in the comments section below!