The 3 Best Exercises for a Strong Core!

Core training (often mistaken for 'ab' training) can be broken down into three distinct types:

The 1st is isometric tension - this means being able to brace and maintain a position

The second is rotation or "moving strength", your body is designed to bend, twist and throw and it's important to be able to maintain control while moving.

The third is anti rotational - the ability to stop yourself from being pull out of position. If your body cannot resist an external force pulling it in any direction then you are really lacking in core strength!

There is actually a fourth but we are going to leave that for another video.

Using these 3 core concepts you have unlimited drills to build on and strengthen each variation!

Here are a few examples of my favourites:

For Isometric strength, we will use the plank - this teaches bracing and how to keep a neutral spine when lifting

Our rotational example will be ball twists, the main thing here is to always feel that you are using your core muscles to rotate here and not just spinning or twisting

And for an anti rotational exercise we'll use the Palof Press. It is crazy important to feel equal on both sides with this movement to avoid tons of bad stuff, such as one side of you caving in when you lift - the ankle, knee and shoulder will all follow if there is any weakness in your core!

If you use all of these exercises in your training, you will feel pretty awesome and run in to a lot less problems. Remember that core training is more than just sit ups, so keep these 3 types in mind next time you fancy a core workout.

Can you guess what the fourth type of core strength is?

For training programs that consider these concepts and much much more, check out our online shop here:
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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.

His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.

See more from Tom:

#simplisticmobilitymethod #endrangetraining #tommorrison #movement #mobility #strength #flexibility #hips #shoulders #coaching #seminars #training #gym #weightlifting #snatch #clean #jerk #squat #heavy #yoga #retraining #rehab #prehab #joints #jointsnotmuscles #crossfit #fitness

[tuts]

Concise. Informative. Once again much appreciated. ...and Jenni’s shirt “I’d rather over train than under gain”, love it!

[peterbalac]

Like the way you got straight into the exercises instead of endless unnecessary chat, fastest sub ever congratulations 🤙✊

[ericwiese]

You’ve been uploading videos for years and I’ve only just found this recently! Sad for the wasted time but better late than never! 😊

[darren-upvo]

I have yet in ten years to find better explanation then these videos also no messing straight into content good work makes me more motivated to try things

[Arrrghjay]

So glad I’ve discovered your channel, thank you!

[BobbiElftmann]

Awesome, besides the plank I haven't done these; it will be so nice to try a couple of core moves off of the floor. Thx!

[danqodusk]

Tom, I only recently discovered your channel. You present good exercises with good explanations of purpose and how to perform them. Well done!

[victorkonon]

For a slightly more advanced version, kettlebell rotation/slingshot/'around the world' is a good exercise in place of the #2, 3 for rotation & anti-rotation.

[lilybaytoday]

Thank you for addressing the neck or keeping it safe, that is. Love how thorough your instruction is. Would love to see an instructional with just using the body like your plank exercise. For those of us that don’t have access to a gym. Thank you 💓

[MiuMiuG]

Excellent information as usual. Thank you Tom and Jenni.

[gregoryjames]

Good basic routine. For the forth exercise the suit case carry would complement these 3.

[Briselance]

A cheerful, joking, beefy, metal-head haired and bearded physical trainer from Scotland, with a twinge of fitting accent.

I love it.

[tazskelton]

#4 I'd guess is flexion through contraction ( i.e regular sit-ups)

[onelmstreet]

I ruined my shoulder a lil from boxing..
Same here, Do it slow(and flowy with time)with good Form.. only there ya get better!! Great exercises!!

[raz]

Love your videos. Just having a hard time thinking about breathing and bracing. So when do you breathe with these exercises?

[CilVine]

Love your style of presentation. Also, hats off to Jenny. One of those girls that mean business.

[valeriecousens]

I found the plank hurts my knees, I'll try your Beginner for Inflexibility

[Zenned-Out]

Master class! Ty always. My guess is that the fourth exercise is knee raises whist hanging (and by doing these you also open up your acromium cavities thus keeking healthy shoulders and also strengthen your grip).

[mtheyoga]

Do you have any core exercises without using arms & shoulders? Alternative suggestions much appreciated whilst recovering from injury in the arm & shoulders 😅 Thank you

[Damin-Danger-Ledford]

Was racking my brain on #4. I went with chops. But that's rotational. So I thought roundhouse kick drills, like muy thai. But it turns out I already do them more often than I thought thru skaters as part of my conditioning for MMA and grappling aka 10th Planet JiuJitsu. Love the blog my friend. Glad I found ya