When people talk about training their core, the standard image is often endless crunches. While crunches work the superficial “six-pack” muscles, they do very little to build the deep, functional core strength required to protect your spine, improve your posture, and power your lifts.
At TrainHer by Ivane, we focus on core strength that translates to real-life resilience. Your core’s most important job is not flexing (like a crunch), but stability—resisting movement.
If you want a strong and stable back that supports you through Personal Training sessions and helps you stand tall in Manchester, ditch the crunches and try these 5 essential functional core exercises.
Understanding Functional Core Strength
Your core is designed to be an anti-movement machine. The best exercises train your body to resist:
Anti-Extension: Resisting the urge to arch your lower back (like a plank).
Anti-Rotation: Resisting rotation (like a Paloff Press).
Anti-Lateral Flexion: Resisting sideways bending (like a suitcase carry).
By training these three movements, you create a powerful, supportive girdle around your spine.
The 5 Best Functional Core Exercises
1. The Bird-Dog (Anti-Rotation & Anti-Extension)
The Bird-Dog teaches your deep core stabilizers to work in coordination with your opposite limbs, demanding extreme control and spinal stability.
How to: Start on all fours. Slowly extend your right arm straight forward and your left leg straight back, keeping your hips perfectly level. Your goal is to keep your core still and avoid any rotation or arching in your lower back. Hold for a moment, then switch sides.
Why It Works: It trains the core to maintain a neutral spine under load.
2. The Plank (Anti-Extension Master)
The classic plank is unbeatable when done correctly. Forget holding it for five minutes; focus on perfect form for 30-60 seconds.
How to: Place forearms on the ground, elbows under shoulders. Drive your feet back. Focus on tucking your tailbone slightly and squeezing your glutes (remember Why the Glutes Matter?). Actively draw your navel toward your spine to engage the deep core.
Why It Works: It forces your anterior core to resist spinal extension (arching), creating a rigid, stable torso.
3. The Paloff Press (Anti-Rotation Power)
This exercise is highly functional and specifically trains the muscles needed to brace during lifting or complex movements. You will need a resistance band or cable machine.
How to: Stand perpendicular to a cable or band anchored at chest height. Grab the handle with both hands and press the handle straight out in front of your chest. The weight/band will try to rotate your torso toward the anchor point. Your core must fight this rotation.
Why It Works: It directly trains anti-rotation, the core stability needed when carrying uneven loads or swinging your arms while running.
4. The Suitcase Carry (Anti-Lateral Flexion)
This simple but powerful exercise builds incredible lateral core stability—the muscles that keep you from leaning to the side.
How to: Hold one heavy dumbbell or kettlebell in one hand and walk. Your core’s job is to resist the weight pulling you sideways. Keep your torso perfectly upright, shoulders level, and don’t lean away from the weight.
Why It Works: It mimics real-life carrying (like groceries or a briefcase) and strengthens the lateral stabilizers (obliques and quadratus lumborum).
5. Dead Bugs (Core Coordination)
The Dead Bug is deceptively difficult. It’s excellent for training your body to maintain a neutral spine while your limbs are moving—a fundamental skill for all exercise.
How to: Lie on your back with arms extended toward the ceiling and knees bent 90 degrees (shins parallel to the floor). Slowly lower your opposite arm and opposite leg toward the floor, moving slowly and deliberately. Your low back must stay pressed firmly into the ground.
Why It Works: It improves coordination and trains the core to stabilize the trunk while the limbs are mobilizing.
Achieve True Strength and Stability
A strong and stable back is not just about avoiding injury; it’s about unlocking your full athletic potential. These exercises are the cornerstone of the TrainHer by Ivane method, providing you with the resilience you need to thrive in your training and your busy life.
If you’re ready to move Beyond the Ab Crunch and build a truly resilient core, let’s start your personalised training journey today.
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