Sure, a 6-pack is sexy, but you know what’s even sexier?  

Abs that actually function as well as they look…aka- abs that can contribute to heavier lifts and keep you safe under unstable loads!  

We’re diving into advanced core variations to work as a suit of armor to keep that spine strong.  Whether you’re throwing around a barbell or running errands with a kid in each arm you’ll want to add these puppies to your repertoire.  

Unilateral Core Series Part 1: Plank Variations

• Side plank
• Single leg plank
• Single arm ring plank

We all know planks can do wonders for building core stability, BUT single arm, single leg or ring variations add a whole new level of holy abs.  

After mastering the standard plank, try building to max holds of the single arm, single leg and ring plank variations for a whole body challenge once a week.  Be sure to keep your hips squared with the floor for maximal benefit.

Unilateral Core Series Part 2: Weighted Carries

Of all movements, weighted carries are #1 for simple and effective functional movements:  Pick up heavy sh*t and walk!

Extra benefit: Loading more weight on one side leads to more core activation to keep balanced and stabilized.  

Here’s a few of our favorites:

• Suitcase Carry
• Waiter Walk
• Contralateral Carry
• Rack Walk

Grab something heavy in one hand and walk with it as part of your conditioning once or twice a week to reap the benefits!

Unilateral Core Series Part 3:  Meet the Pallof Press! 

This is one of the best exercises for teaching as well as strengthening core stabilization.

Technique points:

• The narrower your stance, the more difficult the movement
• Brace your core as if you’re about to be punched in the gut
• Keep your body completely still as you press arms straight out.  You should feel your entire body engaged during this movement.

Try completing 3 sets of 8-10 SLOW reps each side once a week.  

What Can Functional Core Training Do For You?

“When I hit the “over 45”, I had resigned myself to the myth “woman lose their muscle, their bodies change bla bla bla” I was working out many hours a day trying to get “stronger”. When I started with EBA my workouts were a fraction of the time however, the results were unbelievable. Specifically working on the core. I have had back issues for many years and realized my lower core needed a lot of work. With less time and almost at 50yrs old, my abs have never been stronger! The specific core work that was prescribed to focus on my own weak areas have really paid off. My back pain is gone, my yoga is stronger, and who would have thought at 49 I would have abs again! No more boring sit up after sit-up! I love the new core work. It challenges me, takes me out of my box and mixes things up. I truly look forward to each and every workout!”  – California Training Client Brenna J.