Build a Stronger Core

Following our previous blog entry that explained what core stability is and why it’s important, here are some simple exercises to start you on your way to having a stronger core.

WARNING: if you have any lower back issues, consult a health practitioner before commencing these exercises.


  • Lie on your stomach on the ground
  • Push up and hold your bodyweight off the ground by balancing on your forearms and toes
  • Keep your back straight
  • Don’t keep your bottom too high off ground or your groin too close to the ground
  • Hold this position. Start with 20-30 seconds and slowly build up to 1 minute

Correct Plank

The above picture is a good example of keeping your back straight.

Below is an example of what not to do with your lower back.

Incorrect Plank

Hollow Rocks

  • Lie on your back on the ground
  • Raise your arms so your shoulders leave the ground, with arms straight and next to your ears
  • Raise up your legs so your bottom starts to leave the ground, with legs straight and toes pointed
  • Contract your stomach so your lower back flattens to the ground
  • Your body should be in the shape of the bottom of a rocking chair
  • Rock back and forth so you don’t lose the initial shape
  • Start with 10 rocks and build from there

Hollow Rock

If you have any issues that may hinder your performance of these exercises, consult a health practitioner before starting.

If you are having trouble with these exercises or need some more advanced core training, contact Jason at Excellence Coaching on 0411 494 889 or at [email protected]