We all want a stronger core, right? Your core, or midsection, is what helps distributes forces evenly across your body, so that no single part takes on more stress than it can manage. Having a core of steel also helps you avoid lower back pain and adopt better posture for a healthier spine.
But you might not know the subtleties of core strength, like the fact that there are two types of core strength – static and dynamic. You need both types of strength for the best body alignment and movement patterns.
What Is Static Core Strength?
Static core strength helps you maintain stable spinal alignment and hold your body in one place when you’re not moving. When you master it, you have better posture, and spread forces more evenly across your body for better balance. Good static core strength requires you to engage your abdominal and back muscles, including the muscles that stabilize your spine. But the payoff is high. Your posture will be better, and your risk of back strains and injury will go down. But it will also help you perform better in sports and in the activities, you do every day. Static core strength is fundamental to good body alignment and function.
What Is Dynamic Core Strength?
Dynamic core strength is a slightly different beast but no less important. It comes into play when you move your body or change direction. For example, you tap into dynamic core strength when you’re running in a straight line and change course. To make that directional change, you use your core muscles to support your spine and trunk so you can safely make the directional shift. When you have dynamic core strength, your upper and lower body can more efficiently transfer force between lower and upper body too.
Now that you know why core strength is important and the two types of core strength, let’s look at the exercises that can help you build a stronger, more stable core.
Building Balanced Static and Dynamic Core Strength
To boost your core static strength, the best exercises are ones you do in a static position. These include old favorites that are near and dear to your heart like planks and variations like side planks. These old standbys are isometric exercises where you hold a position for a certain period.
To build dynamic core strength, you need dynamic exercises that involve movement. Some of the best exercises to boost dynamic core strength are:
- Woodchops
- Single-leg Deadlifts
- Medicine Ball Throws
- Russian Twists with a Medicine Ball
For a cardiovascular component, add mountain climbers to your core focused routine. This exercise is where you adopt a plank position and dynamically drive your knees toward your chest one side at a time.
You can also modify planks to target dynamic core strength more. For example, you can get into a plank position and lift one arm, and the opposite leg simultaneously and then switch sides. This modification engages your core in a way that builds dynamic strength.
Both Static and Dynamic Core Exercises Offer Benefits
Interestingly, there is an overlap in the benefits static and dynamic core exercises offer. A study of female office workers found that both types of core exercise improved balance. They also both had benefits for boosting spine stability and hip mobility. One difference was dynamic core exercises increased anterior leg reach more. This means you’re able to reach forward more without losing your balance.
With so much overlap, the exercises you do may come down to personal preference. However, you’ll build more static and dynamic core strength by doing a variety of exercises from planks to mountain climbers.
Include exercises on a physioball too. A study found that performing ab and back focused exercises on an unstable surface built greater torso balance than doing exercises on a stable surface, like a mat or the floor. Participants who did so over 5 weeks had greater activation of their rectus abdominis and erector spinae muscles and improved their balance and proprioceptive scores more.
Here’s a protocol for integrating these exercises into your routine:
Static Core Exercises
For stabilization:
- Plank – Hold a basic plank position. You know the drill! Start with 30 seconds and work up to 60 seconds.
- Side Plank: Lie on one side, as you support your body with one forearm. Hold this position for 30-60 seconds before switching sides.
- Floor Bridge: Lie on your back on a mat with your knees bent. Raise your hips off the floor until your body forms a straight line from shoulders to knees. Hold initially for 15 seconds and work up to thirty.
These three exercises are among the best for building static core strength and stability.
Progressions for Stabilization:
- Use an unstable surface, like a BOSU ball or a physioball. A BOSU ball has a flat underside while a physioball is a full sphere.
- Increase the time you hold a plank or bridge isometrically.
Dynamic Core Exercises
- Russian Twists: Hold a weight in your hand for added resistance. From a seated position on a mat, bring your legs up toward your chest with knees bent. Your feet should be off the floor. Rotate your torso from side to side while holding the weight. Try to touch the weight to the floor with each twist.
- Mountain Climbers: Start in a plank position and alternate driving knees towards the chest quickly.
- Woodchoppers: Using a weight or resistance band, rotate the torso in a chopping motion across the body.
- Medicine Ball Slams: Lift a medicine ball overhead and slam it into the ground, engaging the core.
Sample Workout Routine:
- Warm-Up (5-10 minutes): Dynamic stretches and light cardio to get your muscles warm and ready to work.
- Stabilization Exercises (10 minutes):
- Dynamic Core Exercises (10 minutes):
- Cool Down (5-10 minutes): Static stretching and deep breathing exercises.
Aim for doing a core strengthening routine twice a week.
Conclusion
So now you know why you need a strong core and why you should vary the core exercises you do to get the most benefits. Include movements that build static and dynamic core strength. By doing this you’ll get multiple benefits – improved posture, a healthier back and spine, and you’ll be more fluid and efficient with your movements.
References:
- Örgün E, Kurt C, Özsu İ. The effect of static and dynamic core exercises on dynamic balance, spinal stability, and hip mobility in female office workers. Turk J Phys Med Rehabil. 2019 Dec 25;66(3):271-280. doi: 10.5606/tftrd.2020.4317. PMID: 33089083; PMCID: PMC7557618.
- COSIO-LIMA, LUDMILA M., KATY L. REYNOLDS, CHRISTA WINTER, VINCENT PAOLONE, and MARGARET T. JONES. “Effects of Physioball and Conventional Floor Exercises on Early Phase Adaptations in Back and Abdominal Core Stability and Balance in Women.” Journal of Strength and Conditioning Research 17, no. 4 (November 2003): 721–25. https://doi.org/10.1519/00124278-200311000-00016.
- Huxel Bliven KC, Anderson BE. Core stability training for injury prevention. Sports Health. 2013 Nov;5(6):514-22. doi: 10.1177/1941738113481200. PMID: 24427426; PMCID: PMC3806175.
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