Core training involves strengthening the deep core muscles to stabilize the spine. Five exercises are all you need to get started: plank, side plank, bird dog, dead bug, and bridge. Form is more important than duration.
In a nutshell
- 5 basic exercises: plank, side plank, bird dog, dead bug, bridge.
- Most common mistake: hips that sag or rise too high while on the board.
- Progression: first technique and form, then duration or difficulty—never the other way around.
- Breathing: Continue to breathe normally; do not hold your breath.
What is the purpose of core training?
Core training strengthens the deep muscles of the core: the abdominals, lower back muscles, and obliques. These muscles stabilize the spine during everyday movements and during workouts. A more stable core also helps you transfer force more effectively during other exercises, such as squats or bench presses.
What are the 5 core exercises you should know?
- The plank: Resting on your forearms and feet, with your body aligned from head to heels. The foundation of core strength.
- The side plank: Support yourself on one forearm and the sides of your feet, keeping your body in a straight line. This exercise works the lateral core muscles.
- The bird dog: Get on all fours, then extend one arm and the opposite leg while keeping your back stable. This exercise works on balance and control.
- The dead bug: Lie on your back, then lower one arm and the opposite leg toward the floor without lifting your lower back off the ground. This is a good exercise for learning how to keep your back stable.
- The Bridge: Lie on your back with your knees bent, then lift your hips while squeezing your glutes. This exercise works your core, glutes, and the backs of your thighs.
For each exercise, it's best to start with 1 set of 10 to 15 repetitions (or 15 to 30 seconds for static holds), using proper form, before adding more sets or increasing the duration.
What mistakes should you avoid when doing core exercises?
- When your hips sag in the plank position: your back arches, and your lower back takes over for your core. The key: your body should remain aligned from head to heels.
- Keeping your hips too high to make the exercise easier: this reduces the work your abs do. Same guideline: a straight line.
- Holding your breath: a natural reflex, but it's better to keep breathing normally during exercise.
- Strain on the neck: the head drops or tilts back too far, whether in the plank or bird dog position. Keep your gaze on the floor, a few centimeters in front of your hands.
- Twisting the pelvis during dynamic movements such as the bird dog or the dead bug: the pelvis must remain stable, without rotating.
Most of the time, people automatically hold their breath, but letting it out will help them last longer and relax their muscles.
How can you improve without getting injured?
The right way to progress: first master the position and your breathing, and only then increase the difficulty. In practical terms, holding the pose for 15 to 30 seconds with perfect form is better than holding it for a minute with your hips sagging. Once you’ve mastered the pose, you can increase the duration, then move on to more challenging variations (plank with one arm raised, dead bug with a light weight) rather than simply adding time indefinitely.
Is core training enough, or do you also need to strengthen your back in other ways?
Core training is part of a well-rounded workout, but it does not replace a more comprehensive full-body workout. Available data show that core exercises do not provide any more benefit than general, regular physical activity in preventing back pain: it is the workout as a whole that matters, not a single type of exercise. If you experience back pain that persists or worsens during exercise, it’s best to stop and seek medical advice before continuing.
How many times a week should you do core exercises?
Two to three short sessions per week are enough to make progress, whether incorporated into a longer workout or done on their own, lasting 10 to 15 minutes. As with everything else, consistency matters more than the length of a single session.
How do I get started?
To learn the proper technique and tailor your progress to your level, a 60-minute personalized assessment helps you get off to a strong start. Our guide to strength training coaches in Paris complements these guidelines for a more comprehensive program.
Frequently Asked Questions
How long should you hold the plank to do it right?
There's no magic time frame. It's better to do it for 20 seconds with perfect form than for a minute with your hips sagging.
Does core training help you lose belly fat?
No, not directly. Core exercises strengthen the core muscles, but losing belly fat depends mainly on diet and overall activity, not on targeted exercises.
Can you do core exercises every day?
It's possible with short workouts and good form, but it's not necessary: 2 to 3 workouts a week are enough to make progress.
Is core training dangerous for your back?
If done with proper technique, no. It's mainly sagging hips or poor posture that can cause discomfort. If you're already experiencing pain, it's recommended that you seek medical advice before starting.
Sources
- Mayo Clinic, Exercises to Improve Your Core Strength. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-strength/art-20546851
- Cleveland Clinic, " Why a Strong Core Can Help Reduce Low Back Pain." https://health.clevelandclinic.org/strong-core-best-guard-back-pain
- NASM, " The Plank: Coaching Progressions and Variations for Every Client." https://www.nasm.org/resource-center/blog/training/the-plank-coaching-progressions-and-variations-for-every-client
About the Author: Louis Fabre is a former tennis player (Roland Garros, NCAA Division I at Texas Tech) who holds dual master’s degrees in physical training and sports nutrition, with over 10 years of coaching experience and more than 2,000 clients.
