5 Exercises to Activate a Strong Core

Core-Activated Leg Lowers (with Resistance Tube)

1. Set up your resistance tube on a railing behind you at approximately hip height. Pull the resistance tube halfway through to hang it on the railing. Have the two handles or ends ready for you to grip.

2. Lying supine (on the back), legs extended out straight, and handles hanging behind you, grab a tube handle in each hand. Create tension by pulling the hands toward your hip bones - hold them here with a slight bend in the elbows.

3. Feel the core fire up, take note of the mind-muscle connection here. Add in your leg lifts, alternating sides. Maintain the tension in the band. This is an excellent exercise to train the core to activate during a compound movement involving a hip hinge, which is an essential movement pattern in countless exercises.
   

Hook-Lying Pelvic Tilts

1. Begin lying supine (on the back) with the knees up at 90 degrees, and exhale as you draw in the belly button towards the lower spine.

2. As you do so, tilt your pelvis up (almost as if you're curving the vertebrae one at a time).

3. In another slow and controlled motion, tilt the pelvis back by returning to a neutral (natural) spine.

Dead Bug with a Stability Ball

Same as your normal dead bug, with added resistance.

1. Enhance this classic core activator by supporting a stability ball between the knees and hands. Lying supine, stack the knees at 90 degrees over the hips, and hands over the shoulders.

2. Place the stability ball between the knees and palms, pressing inward to create resistance in the core and active muscles.

3. Maintaining the placement of the ball, reaching out the opposite arm and leg slowly, and returning to the ball. continue this while alternating sides.

Alternating Bird Dog

1. Beginning in a tabletop position (hips stacked over knees, shoulders stacked over wrists), drawing in/bracing the core/ trunk, and extending the opposite arm and leg.

2. Continue this movement while alternating sides.

Diaphragmatic Breathing*

1. Begin lying supine with the legs extended straight, placing a hand over the lower belly.

2. Inhale deeply through the nose, drawing air beyond the chest and into the lower stomach.

3. On the out-breath, exhale through the mouth as you draw the belly button in towards the low spine.

4. Continue this breathing pattern, closing the eyes for relaxation if comfortable.

*Although perhaps not considered an "exercise", this breathing method is an excellent practice to build lower core awareness by tapping into both the breathwork and mind-muscle connection.