Core Training

One of the best core training exercises is the pillar bridge (also known as a plank in many circles). I would say the pillar bridge and it's variations is the core training exercise I most often prescribed when dealing with my private clients.

Once a client has reached a point in there core training where they are able to hold a standard pillar bridge for 2 minutes in proper form, I look for ways to progress them. I do not simply try to have them hold the standard position longer...I only have 45-60 minutes with a client, so I'm not going to chew up 10 or 20% of that time on one exercise.

One of the best ways to make the standard pillar bridge core training exercise more difficult is to perform it while transferring weights:



This makes things more difficult for the trainee by forcing them to stabilize with only 3 points (as opposed to 4 in the regular version) of contact during a large percentage of the set. Furthermore, transferring the weight changes the leverage of the exercise and forces the core musculature to resist movement.

Give the above core training exercise a shot in your next training session!