In the realm of conventional core training, exercises such as sit-ups, crunches, Russian twists, and toe touches have long been employed in an endeavor to fortify your abdominal muscles by inducing movement along the spinal column. However, contemporary research has unveiled a more profound truth regarding the core’s role – its primary function is to counteract and impede motion. In doing so, it assumes the pivotal role of stabilizing not only the spinal column but also the hip region, thereby engendering an optimal platform for heightened force generation to the extremities. When we delve into the domain of stability training, we traverse three distinct planes of motion, each imbued with its unique complexity and significance:

1. Anti-Rotation Plane e.g. Pallof Press or Pallof Squat
2. Anti-Saggital Plane e.g. Zombie no-hand Squat -Don’t let the bar fall off!
3. Anti-Frontal Plane e.g. Farmer’s carry walk.

When it comes to doing your own core exercises, it is paramount to give precedence to those that teach your body resist spinal motion, rather than those that induce them.