Finding a true strength exercise for the core is more of a challenge than you might think. Put simply, to increase strength, resistance must high enough to complete a maximum of 5 repetitions only. Sit ups don’t cut it, they simply don’t offer enough resistance to develop strength —only muscular endurance.
One of my favourite core strength exercises is Candlesticks. Take a look at the following video to see how they’re done and how to progress the load. Perform between 3 to 5 sets of 1 to 5 reps in a session.
Add this exercise to your strength sessions and feel the difference in real core strength. Give them a try and let me know how you fared?
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Don Heatrick
Founder of Heatrick Strength and Conditioning
Don Heatrick is a family man from the UK, former mechanical design engineer, European Muay Thai silver medallist, former pro Thai boxer (ranked 4th in UK while aged 40-years), a Muay Thai coach, podcast host, and the go-to expert on Muay Thai performance training with over 25 years of coaching experience.
Don helps ambitious fighters and coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai.
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What is the best exercise to strengthen core?…
Finding a true strength exercise for the core is more of a challenge than you might think. Put simply, to increase strength, resistance must high enough to complete a maximum of 5 repetitions only. Sit ups don’t cut it, they simply don’t offer enough r…
Is it possible to perform these without the aid of a bench to hold? If not, what would be another good option for a core strength exercise?
Yes, you can lay flat on the floor and grip an immovable object overhead – like a power rack, HEAVY kettlebells/dumbbells/barbells etc… :)
Thanks Don. I didn’t think of that! I’ll give that a try.
[…] is a true core strength exercise, that works anti-extension in the sagittal plane and places some demand on your hip flexors […]
As seen on: Bruce Lee’s dragon flag.
Another option is working towards standing ab wheel rollouts. That’s what I’m doing myself right now
I find that my rear shoulders seem to tire before my abs do, and this prevents me from performing enough reps. Do you have any suggestions for this? Or should I just keep doing the exercise and wait for these muscles to strengthen?
Hi Matt, where exactly on your shoulders are you feeling it?
Hey Don, I feel it posteriorly and and relatively deep. It might be the rotator cuff. But I definitely lose grip before I’ve exhausted my ab muscles.
[…] twists are another true core strength exercise, this time working anti-rotation in the transverse plane — which is specific for all punches, […]
Great post.
Thanks Royvia, much appreciated. :)