Internal Core Abdominal Exercises

Your core muscles consist of two layers that work together to provide movement without injury. The internal muscles provide stability and balance of the spine, hips and other joints, and the external muscles provide movement. These systems cannot be trained in isolation because they work together, like a ballroom-dance couple. However, some exercises emphasize which group you are working.

Basic Plank

This exercise increases your core balance and allows you to be aware of any weakness in your core. Practice this on your knees before progressing to doing it on your toes. For the basic plank, lie on the ground, resting on your forearms and your hips and legs. Exhale, then lift your hips and legs off the ground, and hold the position for three to six deep breaths. Keep your spine neutral, and do not lift you buttocks.

Plank Matrix

This exercise series should be done once you are familiar with the basic plank. Start in the basic plank position, and lift your left foot a few inches off the ground. Hold the position for one deep breath. Tighten your left buttock as you do so. Repeat with the right foot. Next, spread your legs wide for support, lift your left arm off the ground, and reach above your head. Do not rotate your torso or hips. Hold the position for one deep breath, then switch sides. This completes one round. After each round, you can rest for less than 20 seconds before doing three or four more rounds. The different arm and leg positions might allow you to notice if you have any weaknesses on any part of your core. If one position is more challenging, work on that side a little more.

Kneeling Chop and Lift

The chop and lift patterns are diagonal and spiral movements that form the foundation to many rotational movements, such as those done in running, martial arts and golf. These exercises can be done with a standing cable machine. The kneeling position on both knees prevents the legs and hips from doing the work of your internal core muscles. Once you become proficient with these exercises, progress to a standing position. The chop is a downward and diagonal movement across the body from a high position to a low position. Pull the cable handle down close to your chest, then push it down toward the hip opposite the shoulder that is closest to the point of attachment. Keep your spine erect at all times. The lift is a mirror-image movement of the chop, an upward movement from a low position to a high position. Use the same strategy for the lift that you apply to the chop. The lift might be more challenging because you have to resist gravity to do it, so use a lower weight if necessary. Do not rotate your trunk or hips. If one side is more challenging, do another set on that side.