Examples of Strength Training for Core Stability: 3 Effective Examples You’ll Actually Use

3 effective examples of strength training for core stability you can start today

Let’s skip the theory and get straight into real examples you can feel working. These 3 effective examples of strength training for core stability all train your core to do its main job: stabilize your spine while the rest of your body moves.

We’ll build around:

• A carry (anti-side-bend and anti-rotation)
• A plank variation (anti-extension)
• A hip hinge (posterior chain + core brace)

Then we’ll layer in more examples so you have a full menu to choose from.

Example 1: Suitcase carry – the everyday core stability test

If you want a real-world example of strength training for core stability, picture walking through an airport with a heavy carry-on in one hand. That’s the suitcase carry.

How to do the suitcase carry

Stand tall with a dumbbell or kettlebell in one hand at your side. Feet about hip-width apart.

• Grip the weight firmly in one hand
• Let your other arm hang naturally
• Brace your core like someone’s about to poke you in the stomach
• Walk slowly in a straight line for 20–40 seconds
• Switch hands and repeat

Your mission: don’t lean toward or away from the weight. Stay tall and level.

This is one of the best examples of strength training for core stability because it forces your obliques and deep stabilizers to keep your torso upright while your legs move underneath you.

Common mistakes

• Leaning toward the weight and hanging on your spine
• Speed-walking instead of controlled steps
• Shrugging the shoulder up toward your ear

Easy and harder variations

If you’re new, start light—something you can carry without wobbling, even if it feels “too easy” at first.

Once it feels solid, try:

• Heavier suitcase carry – same distance, more load
• Offset farmer carry – one heavy weight in one hand, lighter weight in the other
• March-in-place suitcase hold – stand tall and march instead of walking to focus on control

These variations are real examples of how to scale strength training for core stability without changing the basic pattern.

Example 2: RKC plank – turning a basic plank into a strength move

Traditional planks are fine, but many people just hang out in them, scrolling their phone and not really getting stronger. The RKC plank (popularized by strength coaches in the Russian Kettlebell Certification community) turns the plank into a short, intense strength drill.

How to do the RKC plank

Start in a standard forearm plank:

• Elbows under shoulders
• Forearms on the floor, hands relaxed
• Legs straight, feet about hip-width
• Body in a straight line from head to heels

Now make it a strength move:

• Squeeze your glutes hard, like you’re trying to crack a nut
• Tighten your quads
• Pull your elbows toward your toes (they won’t move, but the tension will skyrocket)
• Breathe shallowly, in and out through your nose or pursed lips

Hold for 10–20 seconds, rest, and repeat for 3–5 rounds.

This is a strong example of strength training for core stability because you’re teaching your body to create full-body tension—exactly what you need when you squat, deadlift, or pick something heavy up at home.

Common mistakes

• Hips sagging toward the floor (lower back taking the hit)
• Hips too high, turning it into a pike
• Holding for too long with poor tension just to “hit a time”

With the RKC plank, quality beats duration. A 15-second plank done well can be more effective than a 2-minute plank done lazily.

Variations for different levels

For beginners:

• Elevated RKC plank – hands or forearms on a bench or sturdy surface
• Knee RKC plank – drop your knees but keep the same full-body tension

For advanced lifters:

• Single-leg RKC plank – lift one foot slightly off the floor while staying level
• Plank with shoulder taps – from a push-up position, tap opposite shoulders without letting your hips twist

These are all examples of strength training for core stability that challenge anti-extension and anti-rotation at the same time.

Example 3: Romanian deadlift – core stability under load

When people think “core,” they often think crunches. But one of the most effective examples of strength training for core stability is the Romanian deadlift (RDL). It trains your hamstrings, glutes, and back while your core locks your spine in a safe, neutral position.

How to do the Romanian deadlift

Use a barbell, dumbbells, or a kettlebell.

• Stand with feet about hip-width apart
• Hold the weight in front of your thighs, arms straight
• Soften your knees slightly
• Push your hips back, keeping your back flat and chest open
• Lower the weight toward mid-shin level (or as far as you can without rounding)
• Drive your feet into the floor and push your hips forward to stand tall again

Throughout the movement, your core’s job is to brace and keep your torso rigid.

Why the RDL is a powerful example of strength training for core stability

The RDL teaches you to:

• Maintain a neutral spine under load
• Coordinate your core with your hips
• Build strength in the muscles that protect your lower back

These are the same skills you use when you pick up a laundry basket, a kid, or a box off the floor.

Variations to try

• Dumbbell RDL – easier to learn, great for beginners
• Single-leg RDL – balance + stability + hip control all in one
• Banded RDL – add a resistance band to emphasize the hip drive

All of these are real examples of strength training for core stability that transfer directly to everyday life and sports.

More real examples of strength training for core stability

Once you’ve got the 3 effective examples above, you can expand your toolkit. Here are more examples of strength training for core stability that you can rotate into your workouts:

Dead bug

Lying on your back, arms up, knees bent at 90 degrees. Brace your core, then slowly lower opposite arm and leg toward the floor without letting your lower back arch. This trains your core to stabilize while your limbs move—great for beginners and for warm-ups.

Pallof press

Attach a band to a sturdy anchor at chest height. Stand sideways to the anchor, hold the band at your chest, and press it straight out in front of you. The band tries to twist you; your core resists. This is one of the best examples of anti-rotation strength training for core stability.

Half-kneeling cable chop or lift

In a half-kneeling position (one knee down, one foot forward), use a cable or band to pull diagonally across your body—either from high to low (chop) or low to high (lift). Your hips and core work together to control the movement.

Hip thrust with core brace

Rest your upper back on a bench, feet on the floor, barbell or weight across your hips. As you lift your hips, keep your ribs down and core braced instead of flaring your chest. This builds glute strength while teaching your core to stabilize the pelvis.

These additional moves give you 6–8 concrete examples that you can plug into a weekly plan, mixing and matching based on your equipment and experience.

How to build a simple weekly plan using these 3 effective examples

You don’t need an elaborate schedule. Think two or three short core-focused sessions per week, often paired with your regular strength training.

Here’s one way to organize your examples of strength training for core stability:

Day 1 – Anti-side-bend + anti-extension

• Suitcase carry: 3–4 walks per side, 20–40 seconds
• RKC plank: 3–5 sets of 10–20 seconds
• Dead bug: 2–3 sets of 6–8 slow reps per side

Day 2 – Hip hinge + anti-rotation

• Romanian deadlift: 3–4 sets of 6–10 reps
• Pallof press: 3 sets of 8–12 reps per side
• Half-kneeling cable chop or lift: 2–3 sets of 8–10 reps per side

Optional Day 3 – Mix and reinforce

• Single-leg RDL or hip thrust: 3 sets of 8–10 reps
• Suitcase carry or offset farmer carry: 3–4 walks per side
• Short RKC plank holds: 3 sets of 10–15 seconds

This structure gives you repeating examples of strength training for core stability without turning your whole workout into “ab day.” You’re training your core to support real movement, not just to burn during endless crunches.

2024–2025 trends: How core stability training is evolving

Recent years have shifted the focus from “six-pack abs” to spine health, performance, and longevity. A few key trends:

• Anti-movement training: Coaches emphasize exercises where your core resists motion (like the suitcase carry and Pallof press) rather than just creating motion (like sit-ups). This aligns with research showing the core’s primary role is to stabilize the spine under load.
• Integration with strength training: Instead of long, separate ab workouts, people are blending examples of strength training for core stability into their main lifts—using RDLs, carries, and planks as part of full-body routines.
• Back pain prevention: Organizations like the National Institute of Neurological Disorders and Stroke (NINDS) highlight the importance of staying active and building support muscles around the spine to manage and prevent lower back pain.

You’ll also see more physical therapists and trainers using these same 3 effective examples—carries, planks, and hip hinges—as their go-to tools for both beginners and athletes.

Safety tips before you load up your core

To get the most from these examples of strength training for core stability:

• Start with control, then add weight. If your form falls apart, it’s too heavy or too advanced.
• Respect your lower back. A little muscle fatigue is fine; sharp or pinching pain is not. The Mayo Clinic recommends focusing on form and avoiding exercises that cause back pain.
• Progress gradually. Add a bit of time, a bit of load, or a bit of complexity—not all at once.
• Talk to a professional if you have pain or a medical condition. A physical therapist or qualified trainer can help you adapt these real examples to your needs.

FAQ: Real-world questions about core stability strength training

What are the best examples of strength training for core stability for beginners?

For beginners, some of the best examples of strength training for core stability are the dead bug, elevated RKC plank, and light suitcase carry. They’re simple to learn, don’t require heavy loads, and teach your body how to brace without stressing your spine.

Can you give an example of a short core stability workout?

Yes. Here’s a quick routine using the 3 effective examples from this article:

• RKC plank: 3 sets of 15 seconds
• Suitcase carry: 3 walks per side, 20–30 seconds
• Romanian deadlift (light to moderate): 3 sets of 8 reps

You can finish that in 15–20 minutes, and it hits multiple types of core stability.

How often should I use these examples of strength training for core stability?

Most people do well with 2–3 sessions per week, often at the end of their regular strength workouts. The American College of Sports Medicine suggests including core training regularly as part of an overall strength plan, not just as an occasional add-on.

Are crunches bad if I’m focusing on core stability?

Crunches aren’t automatically bad, but they’re not the most effective examples of strength training for core stability. They focus more on spinal flexion (bending forward) than on the bracing and anti-rotation you need for lifting, carrying, and sports. You can include them, but build your foundation around carries, planks, dead bugs, RDLs, and Pallof presses.

Do I need equipment for effective core stability training?

You can start with no equipment using moves like the RKC plank and dead bug. For more progression, simple tools like dumbbells, kettlebells, or resistance bands open up more examples of strength training for core stability, such as suitcase carries, Pallof presses, and weighted RDLs.

If you pick just one from each category—carry, plank, and hip hinge—you’ll already have your own set of examples of strength training for core stability: 3 effective examples you can build on for years. Start light, move well, and let your strength quietly stack up over time.