The Core: Our Favorite Core Strength Exercises at BMF Training
At BMF Training, we view the core as more than just “abs” — your core is the foundation for almost everything you do: lifting heavy, moving athletically, staying balanced, and living pain-free. Strong core strength improves posture, supports your spine, boosts athleticism, and helps prevent injuries.
Although we’ve already covered core fundamentals in our previous core blog, we want to share with you the top core-building exercises we program consistently, why they work, and how to do them right.
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🧰 Why Core Strength Is Non-Negotiable
Your core isn’t a single muscle—it’s a system made up of the spine, hips, ribcage, diaphragm, pelvic floor, abdomen, and more. A strong core:
• Transfers force between upper and lower body — crucial for lifts like squats, deadlifts, presses, and athletic movements.
• Stabilizes your spine under load and during movement — reducing risk of back pain and injury.
• Improves posture, breathing, and overall movement quality.
• Enhances performance for sport, daily tasks, and longevity.
Because of this, core training at BMF isn’t optional — it’s a staple.
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✅ Our Go-To Core Exercises at BMF Training
Here are the core movements we rely on the most. They’re simple, effective, and powerful when done consistently.
1. Deadbugs / Bird-Dogs
Why they’re great: These teach core stability without loading the spine. They train your deep abdominal muscles and teach your body to brace while the limbs move — a fundamental skill for safe lifting and healthy movement.
How to do them:
• Deadbug: Lie on your back, flatten your spine to the floor, then extend opposite arm and leg slowly while keeping core tight. 8–12 slow reps, controlled breathing.
• Bird-dog: On hands and knees, extend opposite arm and leg, keep hips stable, focus on core brace and balance. 8–10 per side.
2. Planks (Front & Side)
Why we use them: Planks build endurance and stability across the entire core — including obliques, deep abs, lower back, glutes, and shoulders. They teach you to hold a strong, braced position under load or movement.
How to do them:
• Front plank: elbows under shoulders, body in a straight line, ribs down, glutes tight. Hold 30–60 seconds.
• Side plank: stack feet, hips high, shoulders over elbow, hold 20–45 seconds each side.
3. Loaded Carries (Farmer’s Walk, Suitcase Carry, Front Rack Carry)
Why they’re powerful: Carries force your core, hips, and legs to stabilize real-world load while you move — closely mimicking daily activities and athletic demands. They build full-body tension, posture, grip strength, and core control.
How to use them in a workout:
• Farmer’s walk: heavy dumbbells or kettlebells, walk 20–40 yards.
• Suitcase carry: single-side load, challenging obliques and lateral stability.
• Front rack carry: barbell across chest, walk with tight core and upright chest.
4. Anti-Rotation & Anti-Extension Drills (Pallof Press, Deadbug Variations, Stir-the-Pot)
Why we program them: Many injuries and performance issues come from poor control — weak obliques or an over-reliance on the spine. Anti-rotation and anti-extension work trains your core to resist unwanted movement, improving stability, posture, and resilience.
Examples:
• Pallof press with band or cable (standing or half-kneeling).
• Deadbug with hold at full extension.
• Stir-the-pot on a stability ball or bench.
5. Hanging Leg Raises / Toes-to-Bar / Knees-to-Elbows (Scaled Appropriately)
Why they matter: These build core strength and control while training grip, flexibility, and active core engagement under tension. They also teach your body how to control movement through the spine and hips — useful for all athletes.
How to approach them safely:
• Start with knees-up raises or bent-knee movements before progressing.
• Focus on controlled motion and avoid swinging.
• Do 2–3 sets of 8–15 reps — quality over quantity.
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📈 How We Program Core Work at BMF
We don’t treat core work as an afterthought. At BMF, core training is built into almost every program — in accessory days, warm-ups, and recovery sessions.
Our guidelines:
• One “core session” per week using loaded carries or anti-rotation drills
• One “stability session” — planks, bird-dogs or deadbugs — for posture & control
• Two “functional sessions” — carry patterns or hanging core work for real-life strength
This ensures your core develops in strength, control, and function — not just “looks good on the floor.”
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🔑 The Takeaway
If you want better lifts, stronger posture, less pain, and more athletic movement, train your core like you train every other muscle: with intention, variety, consistency, and progression.
Ignore the “abs only for show” hype — a strong core = a stronger, healthier, longer-lasting body.
At BMF Training, we’re here to coach you through the process — whether you’re a beginner building foundations or an athlete prepping for performance.
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👉 Ready to Strengthen Your Foundation?
If you’re serious about building a resilient, powerful core (and body), we’ve got a plan ready for you.
Join our Group Training, Personal Training, or Online Coaching and we’ll design a core program tailored to your goals and lifestyle.
Train strong. Brace tight. Move powerfully.
— The BMF Training Team