Train your core to protect your lower back. Start with the plank — an anti-extension exercise that builds deep core stability. Add the side plank to target your obliques and QL (quadratus lumborum), protecting against side-bending. Use the reverse plank to strengthen your glutes and posterior chain. The hollow body hold builds anti-flexion strength and reinforces your inner core. Finally, grab a light weight and train controlled rotation to fire up your obliques. A strong core isn’t just for loo
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“Anti”-core training is the idea of using isometric focused trunk exercises to resist motion in different planes. ⠀ Anti-Extension (Sagittal): Plank, Ball Rollout, Deadbug Anti-Lateral Flexion (Frontal): Side Plank, Suitcase Carry Anti-Rotation (Transverse): Pallof Press, Cable Chop/Lift ⠀ Often when coaches hear about using “anti”-core exercises they think that means they should never more their spine and walk around like as stiff as board with no motion. That couldn’t be further from the truth
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