The Best Workouts For A Strong Core

By: Travelle Gaines

Core Training is often thought of as just your abdominals and obliques, but when training the core, it should be a system approach. Your hips, torso, and shoulders are considered your “PILLAR” of strength and stability and should be included in core training.


If you think about the way the body moves and interchanges when performing different movements — core training should really be done in a system. When properly trained, you’ll see an increase in your strength, speed, power, and stamina.

Here are a few of my favorite core-training exercises to implement into your workout program:

  1. The pillar bridge (plank): A great exercise to improve shoulder and core stability.

One variation I love to use is the four-point hold on the stability ball, as the ball adds another degree of difficulty to the already challenging movement. The uncertainty of the ball forces extreme focus and challenges your shoulders and core to resist movement.  Complete three Sets of 30 seconds.

  1. Supine leg raises: This is a great core exercise that focuses on your hip flexors, the lower abdomen region, and the lower back and hamstrings. The alternating variation is one of my favorites because it keeps your core engaged, but also strengthens the same movements used when walking and running.

Begin lying on your back, elevate your heels about 6 inches above the ground, pull your toes towards your shin and raise your legs to about waist height alternating. Complete three sets of 10 reps each leg, without bringing your feet to the floor.

  1. Medicine ball Russian twist: The Russian twist is a great exercise to improve rotational strength and endurance in your core and shoulders since sports are played in multiple planes of motions for an extended period of time.


Begin sitting on the ground with your knees up, position your back at a 45-degree angle with a nice tall chest posture.  For 30 seconds or your preferred time, rotate your torso bringing the ball from one hip to the other. You should feel this working your obliques, hip flexors, and shoulders. Complete three sets of 30 seconds.

Another great variation of this exercise is medicine ball power throws. Begin in the same position as the Russian twist but instead of rotating hip to hip, start on one side of your hip, rotate and throw the med ball as fast as you can. Complete three sets of 10 per side.


Core workouts are an essential part of your daily training regimen because of their ability to work multiple muscles throughout your body. These three exercises as a system are simple to implement into your daily workout routine, and can help take your core strength to the next level.

Drew Hammel Mobile Spotlight

A Look Back: The Ten Greatest Back to School Sneakers of 1996

Drew Hammel whipped out the time machine and took us back to 1996 and shared the ten best back to school sneakers.

Best Long-Distance Running Shoes

Looking for a fresh pair of long-distance running shoes for the summer season? Check out our list of the best!

Best Running Shoes 2020

Spring is the perfect time to replace your worn-out running shoes with a new pair. Check out our list of the year's best running shoes.

Best Basketball Shoes Mobile Spotlight

Best Basketball Shoes

Your guide to the top basketball shoes available, so you can take the court this season prepared to show out.

Track and Field Gear Guide

It's time to start gearing up for track and field season. Our Track & Field Gear Guide is here to help — providing you with the info you need to upgrade your game.

Shoe Personality Quiz Featured Image

Best Shoes To Match Your Personality

Shoes say a lot about a person. This personality quiz will dive deep into your thoughts, feelings, and quirks to find the perfect shoes for you.

Kits Featured Image

Best Soccer Kits: Support Your Squad In Style

The best soccer teams in the world make the best soccer kits in the world. Learn more about your favorite club's jersey here.

AAU Apparel Gear Guide Mobile Spotlight

Best Basketball Apparel For AAU Season

With the approach of AAU season Eastbay has put together some outfits to help you look fresh and achieve peak performance.

Nike International Soccer: Rock the Right Kit This Summer

Check out our deep dive into Nike’s newest international kits, and the meaning behind each design.

Updated Feature Best Kids' Running Shoes

Best Kids’ Running Shoes

Stress less and run more with a pair of shoes from our list of best kids' running shoes.

7-on-7 Football: Best Gear for the Upcoming Year

The non-stop action of 7-on-7 football is back! Eastbay is here to highlight some top-tier gear that'll look and feel as good as you do out on the field.

Best Track and Field Shoes: A 2019 Guide

Conquer the season with the best track and field shoes from Eastbay. Here's an informative guide to help you find the right shoes for your competition.

See More