My Top 5 Science-Based Core Exercises for Real Strength

Let’s talk about smart core training—the kind that helps you lift heavier, move better, and protect your spine… not just “get abs.”

As a coach, lifter, and someone who's spent decades under a bar, I’ve tested just about every core exercise out there—and these are the ones I keep coming back to.

Whether I’m working with beginners, competitive lifters, or women rehabbing injuries… these are the staples I use again and again.

Here are 5 of the most effective, science-based core exercises I use in my own training and with clients:

✅ 1. Dead Bug

Trains deep core control, anti-extension, and teaches proper bracing. Low impact, but brutally effective when done right.

✅ 2. Suitcase Carry

Simple, underrated, and powerful. Teaches anti-lateral flexion and builds real-world core strength.

✅ 3. Kettlebell Plank Pull-Through
A dynamic variation of the classic plank. Challenges shoulder stability, core control, and teaches you to stay tight while resisting rotation.

✅ 4. KB Goblet March

Great for anti-rotation, oblique control, and shoulder stability—without hammering your spine.

✅ 5. KB Around The Body

Teaches posture, breathing, and staying strong under tension—especially with uneven loads.

These core exercises build the kind of core strength that makes your squats feel tighter, your deadlifts more stable, and your presses more powerful—all while helping reduce your risk of injury and improve total-body strength.

P.S. These are just a few of the exercises inside my new 30-Day Hard Core Challenge, which is now available to try for free—for the next few hours only.

If you haven’t signed up yet and want to train smarter—not just harder—this is your chance:

👉 Click here to try the Hard Core Challenge at no charge
No cost. Just smart, full-body training with a core-first focus.

Download the WWLW App, go to programs, load “Hard Core” from the programs to your calendar and you are good to go!

Give it a try you will be glad you did!

Talk soon,
– Coach Rob

P.S.If you enjoyed these videos, you’ll love what’s inside the Women Who Lift Weights App. Every program (including the new 30-Day Hard Core Challenge) comes with easy-to-follow workouts, demo videos for every exercise, and a simple layout that tells you exactly what to do—just tap and train.

Everything’s already set up for you. All you’ve got to do is show up, hit start, and lift
👉 Try the “Hard Core” Challenge