Mid Line Stability Exercises
What follows is a short list of some of my favorite core or midline stability exercises.
It’s best to work them into your training in parts of your program that call for midline work or where you need to put in a core exercise because you are either
A) injured and can’t do a listed movement but can still do core work or
B) need to take it easy that day due to fatigue, tiredness, lack of sleep etc
Please just pick one or two unless you’re going to do a core circuit of a max of three exercises for 4-5 sets.
Core work should NEVER be viewed as a means to get better abs or a slimmer waist. We do core work to help us stay strong enough to handle loads for deadlifts, squats, rows, push ups, kettlebell swings etc. I recommend that you nail down a solid 30secs in a hollow hold with feet 6inches off the floor and no arch in the lower part of the back (how to do this is here) for 3-4 sets with 60secs rest between efforts and 30secs holding a plank position with toes pointed (how to do that here) for 3-4 sets with 60secs rest between efforts.
Ab wheel rollouts standing with band assistance
Ab wheel rollouts double wheel
Barbell rollouts and progressions
Core complex – flutter and scissors kicks, hollow to knee tuck, hollow hold
Dragon Flag tutorial – pick a variation you can do
Dragon flags with plate or dumbbells
Hollow hold to knee tuck or V-up
Hollow with barbell for front lever progression
Partner superman to handstand core exercise
Pallof press – kneeling, standing etc
Plank position with toes pointed
Rear elevated hip support (with or without hip touches)
Toes to bar tutorial (also covers knees to elbow)
Overall, try to move from starting with holding and bracing exercises to teach you how to get tight e.g. toes pointed plank, pallov press, knee tuck holds, L-sit holds, hollow holds and from there progress onto movement that have a few more moving parts but at their foundation is your ability to engage your core first.