5 Killer Core Exercises From Trainer Whitney Houlin

Stronger lifts, better balance, and a decreased chance of exercise-induced injury – what do these three things have in common? 

If you guessed a strong core, you’d be spot-on. Our core, or the entire midsection of our bodies, is a hugely important piece of building a healthy and functional body. As fitness trainer Whitley Houlin puts it, “the core muscles are like the glue that holds us all together.” 

From running and jumping to really just standing there, your core plays a part in pretty much everything you do throughout the day. So whether you’re an athlete or just starting your fitness journey, prioritizing some core work is a must. 

“You’re only as strong as your core, which, let’s establish, is more than just your abs,” Houlin explains. 

“Your core is anything that attaches to or supports the spine, so it’s quite a lot of muscles actually – even your glutes! We’re made to bend, twist, rotate – all movements supported by the core muscles. Whether you’re using those muscles to brace to support your back in a heavy squat, or minimize momentum while working the upper body, the core supports it all,” she continues.

So with that in mind, we asked Houlin if she could only perform five core movements for the rest of her life, which five would she pick to hit all those important muscles. In no particular order, here’s what she said: 

1. Dead Bug 

“This is a great exercise to work the deep core stabilizers, or transverse abs,” Houlin explains. 

To perform the Dead Bug exercise, start by laying on your back. Raise both arms straight up, so they are extended perpendicular to your body. At the same time, bring your legs up to a 90° angle. Now, you’ll raise and lower your opposite arms and legs toward the ground. Think about keeping your back glued to the floor, and sucking your belly button into your spine. Try not to let your lower back lift up off the ground. Perform 10-12 reps on each side, and you’ll soon see why this exercise is named the Dead Bug. 

2. Reverse Crunch

“Anytime you round the spine, you’ll be engaging the rectus abdominis, or six-pack abs,” Houlin says. 

To perform the Reverse Crunch, lay on your back, and place your hands in the small of your back, or palms-down on the ground next to your legs. Raise your legs to a 90° angle, and then slowly lift your legs up and back towards your head, using your hands to brace against the ground. Your upper body should stay on the ground, and really shouldn’t move much, if at all, for this exercise. 

This isn’t a huge movement, so focus on that little contraction when you first lift your legs and back up off the floor for maximum abdominal engagement. 

3. Plank

Love them or hate them, planks are a staple in every core routine. “[Planks] work a whole lot more than just your core, but can be so effective to strengthen the deep core, and many other muscles along with it,” Houlin says of everybody’s least favorite ab exercise. 

To perform a plank, start in a tabletop position, with your arms under your shoulders. Then, extend your legs back so that they’re straight out behind you. To modify the plank, you can drop down to your elbows to take some of the strain off of your upper body. 

You can also lift one leg at a time, rock forward and backward, or rotate into a side plank to add some variety. However you perform your planks, make sure you’re focusing on keeping your core tight, and your back straight. Try not to allow your spine to curve and sag toward the ground. 

4. Swimmers

A great exercise for both your core and backside, swimmers are a move that many of us probably haven’t done before. 

To perform swimmers, “lie face down with arms extended in front of you. Lift the opposite arm and leg up then down. This will strengthen the backside of your core, and all those spinal muscles,” Houlin explains. 

5. Side V-Ups 

No ab routine is complete without an oblique-targeting exercise, and side V-ups do just that. “These will focus on strengthening the obliques, and there are a lot of fun props to add to this exercise to make it more challenging,” Houlin says. 

To perform side V-ups, lie on your side with your bottom arm extended out at a 90° angle. Place your top arm behind your head. Slowly raise your legs and upper body at the same time, as if you were performing a crunch. Focus on contracting your abs while you bring your elbow to meet your legs. Try to make this move as smooth and steady as possible, avoiding jerking your legs up quickly. 

You don’t need to bring your elbow to your knee to begin, but try to work up to a full range of motion as you grow stronger with this move. 

Want more killer core (and full-body workouts)? Follow Whitney @getfit_whit, and give your core workouts a little boost with some of her favorite products for core day: resistance bands from Hope Fitness Gear (code getfitwhit gets you 20% off), and the Geometry Yoga Mat towels (use whit15 for 15% off).