A strong core is essential for overall athletic performance, injury prevention and functional movement. The core muscles, including the rectus abdominis, obliques, transverse abdominis and lower back muscles, stabilise the body during movement and provide a foundation for strength in both the upper and lower body.
Despite the popularity of exercises like crunches and planks, there are several highly effective yet underrated exercises that can enhance core stability, strength and endurance. This article examines three of the most underrated core exercises backed by scientific research.
1. The Dead Bug
How It Works
The dead bug is an anti-extension core exercise that engages the deep stabilising muscles of the core, improving motor control and reducing injury risk. It is particularly effective at activating the transverse abdominis, a crucial muscle for spinal stability (Hodges & Richardson, 1997).
How to Perform the Dead Bug
- Lie on your back with your arms extended towards the ceiling and your knees bent at 90 degrees.
- Slowly lower your right arm and left leg simultaneously while keeping your lower back pressed against the floor.
- Return to the starting position and repeat on the opposite side.
- Perform 3 sets of 10-12 reps per side.
Scientific Backing
Research has shown that exercises like the dead bug, which focus on anti-extension movement patterns, are superior for core stability compared to traditional sit-ups and crunches, which can place excessive stress on the lumbar spine (McGill, 2010). Additionally, dead bugs activate the deep core muscles without causing excessive spinal flexion, making them safer for long-term spinal health (Silfies et al., 2009).
2. The Pallof Press
How It Works
The Pallof press is an anti-rotation exercise that improves core stability and strengthens the obliques and transverse abdominis. Unlike traditional rotational exercises, it enhances the body’s ability to resist unwanted spinal rotation, which is crucial for injury prevention and athletic performance (Kibler et al., 2006).
How to Perform the Pallof Press
- Attach a resistance band to a sturdy anchor at chest height.
- Stand perpendicular to the anchor and hold the band with both hands at your chest.
- Press the band straight out in front of you while resisting rotational forces.
- Hold for 2-3 seconds before bringing your hands back to your chest.
- Perform 3 sets of 8-12 reps per side.
Scientific Backing
Studies have shown that anti-rotation exercises like the Pallof press improve core stability more effectively than dynamic twisting movements, which can put excessive stress on the spine (Behm et al., 2010). Additionally, resistance training focused on stabilisation improves postural control and functional strength, which is beneficial for both athletes and general fitness enthusiasts (Schoenfeld et al., 2014).
3. The Copenhagen Side Plank
How It Works
The Copenhagen side plank is a unilateral core exercise that strengthens the obliques, hip adductors and deep stabilising muscles of the core. It is particularly effective for improving lateral stability and reducing the risk of groin injuries (Haroy et al., 2019).
How to Perform the Copenhagen Side Plank
- Lie on your side and place your top foot on a bench or elevated surface.
- Engage your core and lift your body off the ground, supporting yourself with your forearm.
- Hold this position for 20-30 seconds per side, ensuring a straight line from head to feet.
- Perform 3 sets per side.
Scientific Backing
Research indicates that the Copenhagen side plank significantly activates the obliques and hip adductors, making it one of the most effective exercises for improving core and lower-body stability (Haroy et al., 2019). Additionally, strong hip adductors play a crucial role in preventing lower-body injuries, particularly in sports requiring rapid lateral movements (Serner et al., 2020).
Conclusion
Many traditional core exercises fail to target deep stabilising muscles effectively or place excessive strain on the spine. The dead bug, Pallof press and Copenhagen side plank provide a safer and more effective alternative for developing core strength, improving athletic performance and reducing injury risk. Incorporating these underrated exercises into a regular training routine can lead to substantial improvements in core stability and functional strength.
Key Takeaways
| Exercise | Benefits | How to Perform |
|---|---|---|
| Dead Bug | Strengthens deep core muscles without spinal strain | Perform slow, controlled movements while maintaining a neutral spine |
| Pallof Press | Improves anti-rotational core stability | Use a resistance band or cable machine to resist rotational forces |
| Copenhagen Side Plank | Enhances oblique and hip adductor strength | Elevate your top leg on a bench while maintaining a straight body position |
References
Behm, D.G., Drinkwater, E.J., Willardson, J.M. and Cowley, P.M., 2010. The use of instability to train the core musculature. Strength & Conditioning Journal, 32(3), pp.30-39.
Haroy, J., Thorborg, K., Serner, A., Bjørkheim, A. and Holmich, P., 2019. The Copenhagen adduction exercise and its effect on groin problems in football players. British Journal of Sports Medicine, 53(3), pp.150-157.
Hodges, P.W. and Richardson, C.A., 1997. Contraction of the abdominal muscles associated with movement of the lower limb. Physical Therapy, 77(2), pp.132-142.
Kibler, W.B., Press, J. and Sciascia, A., 2006. The role of core stability in athletic function. Sports Medicine, 36(3), pp.189-198.
McGill, S.M., 2010. Core training: Evidence translating to better performance and injury prevention. Strength & Conditioning Journal, 32(3), pp.33-46.
Schoenfeld, B.J., Contreras, B., Tiryaki-Sonmez, G., Wilson, J.M., Kolber, M.J. and Peterson, M.D., 2014. Regional differences in muscle activation during variations of the bench press exercise. Journal of Strength and Conditioning Research, 28(7), pp.1875-1879.
Serner, A., Mosler, A.B., Tol, J.L., Bahr, R. and Holmich, P., 2020. Muscular activity in high-risk and low-risk exercises for the groin. British Journal of Sports Medicine, 54(6), pp.338-345.
Silfies, S.P., Mehta, R., Smith, S.S. and Karduna, A.R., 2009. Differences in feedforward trunk muscle activity in subgroups of patients with mechanical low back pain. Archives of Physical Medicine and Rehabilitation, 90(7), pp.1159-1169.
