3 moves for a stable core

3 moves for a stable core

A stable core is a necessity for a strong body. It supports your entire body and improves balance and posture. It also prevents injuries and keeps your back strong. 

Your core is an easy term for basically all the muscles in your body except your arms and legs so it includes everything from your abdominal muscles to your glutes as well as your pelvic floor and your scapula.

Here are three moves which will ensure your core is stable and rock solid:

Dead Bug


The dead bug is becoming more and more common in core work because it helps to fix your posture as well as working out your abs. Dead bugs help to get your core in shape and they’re usually considered a baseline movement, so absolutely anybody can give them a go. Follow these steps to perform the perfect dead bug:

  1. Lie flat on your back with your hands extended towards the ceiling
  2. Bring your legs and hips up to 90 degrees
  3. Exhale hard so your ribcage is brought down to the floor and squeeze in your glutes
  4. Extend one leg out, straighten the knee and hip and keep the leg just above the ground. Hold your back and pelvis still throughout.
  5. Keep it tight, bring your leg back in and alternate with the opposite leg.

If you want make things a little harder when doing dead bugs, consider adding ankle weights.

Ab Roll Out


The classic abs and core move; this is one of the best abs exercises there is. You can do it with an Ab Wheel or with a Stability Ball. This move will work out all the muscles in your abdomen and the key to getting it right is ensuring your back stays strong and your core is held in tight. Follow these steps:

  1. Kneel on the floor and hold your ab wheel out in front of your (or place your forearms on your stability ball)
  2. Slowly roll the ball or roller forward stretching your body with it
  3. Contract and hold in your core muscles to keep your spine straight and focus the effort of your move on the core
  4. Pause when fully outstretched and slowly move back in

Spiderman Plank


Who knew you could make your plank even more effective? The Spiderman plank works out your entire core, front and back, and it also helps to build a strong and solid lower back. Practice your Spiderman plank like this:

  1. Start in standard plank position with your forearms on the ground and your body perfectly straight
  2. Bring your right knee up towards your right elbow and then return back to plank
  3. Repeat on the other side
  4. Alternate for as long as you can manage to exhaustion

The Author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.


Sasha B.
5 June 2016

Sasha B.

Love the look of the deadbug but it feels like it might be straining my back. Can it be modified at all?

craig t.
2 June 2016

craig t.

Personally all I need to do is the plank and my usual weights and that sorts my core out. But I will try adding in some spiderman moves out of interest as the plank can get boring on its own.

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