There are four important exercises that can be integrated into any practice or workout that
provide core activation.
These exercises are:
1. The curl-up
2. Alternating quadruped
3. Lateral bridge
4. Plank
The curl-up (Figure 1) is a modified version of a traditional crunch.
Figure 1. Curl-Up
Electromyography studies have shown that the rectus abdominis, internal obliques, and
external obliques are activated during a curl-up with limited hip flexor activation, which can
overcompensate during a traditional crunch (1). Research has also found that the curl-up
minimizes spinal loading when compared to a traditional crunch or sit-up (1, 2).
To begin a curl-up, lie supine with the hands supporting the low back. Bend the knees so
that the feet are flat. Concentrate on contracting the abdominal wall and bending the
thoracic spine without bringing the neck or chin forward. Leave the elbows on the floor and
slowly lift the head and shoulders off the ground a few inches. Slowly return by eccentrically
using the core muscles, which studies have shown is a great benefit to core strength (3).
The alternating quadruped exercise (Figure 2) concentrates more on developing the back
extensors while minimizing loads on the spine (1).
Figure 2. Alternating Quadruped
The alternating quadruped exercise begins in the position of all fours. Begin the exercise by
raising one arm straight and simultaneously extending the opposite leg until they are both
parallel with the floor. Return to the starting position in a controlled manner and repeat on
the opposite side. It is important to concentrate on controlling body position and not let the
hips hike, rock anteriorly, or rock posteriorly. It is recommended that a coach be used the
first few times to monitor any excess motion and help correct poor technique.
The lateral bridge (Figure 3) is another important core exercise that targets the internal and
external obliques (1).
Figure 3. Lateral Bridge
There is also a component of shoulder stabilization, but in certain athletes, this can cause
discomfort. The starting position of the lateral bridge begins with the athlete on their side,
forearm and elbow on the ground, and the feet slightly staggered. From this position, pick
the hips and legs off the ground, keep the hips extended, and minimize rotation of the
torso. If shoulder pain occurs, try the exercise with the knees bent, or add a soft pad under
the forearm/elbow.
The last important core exercise is the plank (Figure 4).
Figure 4. Plank
The plank can target a variety of core musculature including the rectus abdominis,
internal/external obliques, latissimus dorsi, erector spinae, deltoids, and triceps. The plank
position begins with the forearms on the ground beneath the shoulders. Athletes should be
on their toes and lift the stomach, pelvis, and legs off the ground. The upper and lower body
should be completely straight like a plank of wood.
Again, it would be appropriate to have a coach present to help correct any problems such as
lumbar extension or flexion of the torso or hips. Athletes can place padding under the
forearms if there is irritation from the floor or ground.
Adding these four core exercises to any routine will help ensure that athletes are working
the correct core muscle groups. It can also help prevent unwanted forces through the spine,
which can cause pain or injury in the future. It is important to remember that endurance is
an important factor for training the core (1, 2).
It is also important to remember that each individual is different and that these exercises
may not be appropriate for every athlete. The training program in Table 1 provides a
general recommended program that should be adjusted according to the goals and abilities
of each individual.
Table 1. Planes of Motion and Core Musculature (3)
Monday
Tuesday
Wednesday
Thursday
Friday
Curl-Up 3x30
Curl-Up 3x30
Curl-Up 3x30
Curl-Up 3x30
Curl-Up 3x30
60 s rest
60 s rest
60 s rest between
60 s rest
60 s rest
between sets
between sets
sets
between sets
between sets
Alternating
Alternating
Alternating
Alternating
Alternating
Quadruped
Quadruped
Quadruped 3x15
Quadruped
Quadruped
3x15 each side
3x15 each side
each side
3x15 each side
3x15 each side
60 s rest
60 s rest
60 s rest between
60 s rest
60 s rest
between sets
between sets
sets
between sets
between sets
Lateral Bridge
Lateral Bridge
Lateral Bridge
Lateral Bridge
3x30 s
3x30 s
Lateral Bridge
3x30 s
3x30 s
alternating
alternating
3x30 s
alternating
alternating
sides
sides
alternating sides
sides
sides
Plank 3x30 s
Plank 3x30 s
Plank 3x30 s
Plank 3x30 s
Plank 3x30 s
60 s rest
60 s rest
60 s rest between
60 s rest
60 s rest
between sets
between sets
sets
between sets
between sets