Introduction
A strong core is the foundation of athletic performance. Whether you’re a football player, tennis enthusiast, or marathon runner, your core muscles stabilize your movements, enhance power, and reduce the risk of injury.
With countless ab exercises floating around the internet, it’s easy to get overwhelmed. That’s why we’ve curated a list of essential core exercises every athlete should include in their weekly routine.
Let’s dive into these four powerhouse exercises that will elevate your game.
1. Cable Chop
The cable chop is a dynamic rotational exercise that mimics the twisting motions athletes often perform during sports like baseball, golf, and tennis. It targets your obliques and enhances rotational power.
How to Perform:
- Set Up: Attach a cable at shoulder height. Stand in a split stance with your front knee slightly bent and your core engaged.
- Execute the Chop: Hold the cable handle with both hands and pull it diagonally across your body, rotating your torso. Keep your arms straight and avoid leaning forward.
- Return Slowly: Control the movement as you return to the starting position. Perform 12–15 reps per side.
Pro Tip: Focus on engaging your obliques and maintaining stability in your hips throughout the motion.
2. Cable Lift
The cable lift complements the chop by working on upward rotational strength, similar to the motion of hitting a tennis ball or swinging a golf club.
How to Perform:
- Set Up: Lower the cable to the ground. Stand in a split stance with your back knee slightly bent and your core tight.
- Execute the Lift: Grab the cable handle with both hands and pull it upward diagonally across your body, rotating your torso.
- Return Slowly: Control the motion as you return to the starting position. Perform 12–15 reps per side.
Pro Tip: You should feel your glutes and obliques working together to generate power.
3. Russian Twists
Russian twists are a classic rotational exercise that challenges your obliques and improves core stability.
How to Perform:
- Set Up: Sit on the floor with your knees bent and feet flat. Hold a medicine ball (8–15 lbs) with both hands.
- Twist: Lean back slightly, engage your core, and rotate your torso to touch the ball to the floor on one side. Rotate to the other side.
- Progression: For added difficulty, lift your feet off the ground while performing the twists. Aim for 15 reps per side.
Pro Tip: Keep your movements controlled and avoid collapsing your chest or arching your back.
4. Adductor Side Plank
This side plank variation targets your adductors (inner thigh muscles) and core stabilizers, which are essential for lateral movements in sports.
How to Perform:
- Set Up: Lie on your side and prop yourself up on your forearm. Place your top foot on an elevated surface like a pad and keep your bottom leg bent.
- Lift: Push your hips up, forming a straight line from your shoulders to your feet. Engage your adductors and core to hold the position.
- Hold: Maintain the position for 10 seconds, then slowly lower your hips. Repeat 5 times per side.
Pro Tip: Keep your hips forward and your shoulders aligned with your elbows for proper form.
Learn more about about the details of these exercises in these video:
If you want more abs and warm up exercises, check out these other videos as well.
Why These Exercises Matter For Athletes
Rotation, stability, and control are critical for athletic performance. Whether you’re throwing, sprinting, or changing directions, a strong and functional core enhances your ability to generate power and move efficiently. These exercises mimic the demands of real-world sports movements, making them highly effective for improving performance and reducing injury risk.
At Myokinetix Physical Therapy + Performance, we specialize in helping athletes recover from injuries, optimize their training, and prepare for peak performance. Whether you’re dealing with a setback or striving to reach the next level, our team is here to guide you every step of the way.
Ready to unlock your full potential? Book a call with us today to learn how we can help you stay strong, healthy, and ready for your next challenge.