A strong core is the foundation of athletic performance, providing stability, power, and balance for every movement in CrossFit.
As female athletes, building a strong core not only enhances our strength and athleticism but also reduces the risk of injury and improves overall functional fitness (and supports a strong pelvic floor!)
Here are 10 exercises specifically tailored to help female CrossFit athletes build a stronger core and dominate their workouts with confidence.
- Plank Variations: Planks are a fundamental core exercise that targets the entire abdominal region, including the rectus abdominis, obliques, and transverse abdominis. Incorporate plank variations such as forearm planks, side planks, and plank jacks into your routine to challenge different muscle groups and improve core stability and endurance.
- Hollow Holds: Hollow holds are an effective exercise for strengthening the deep core muscles and improving body awareness. Lie on your back with your arms extended overhead and your legs straight out in front of you. Lift your shoulders and legs off the ground, creating a slight hollow or “banana” shape with your body. Hold this position for as long as possible while maintaining tension in your core muscles. There are also a TON of hollow hold variations – like this one.
- Russian Twists: Russian twists target the obliques and improve rotational strength, which is essential for many CrossFit movements like kettlebell swings and barbell thrusters. Sit on the floor with your knees bent and your feet lifted off the ground. Hold a weight or medicine ball in front of your chest and rotate your torso from side to side, touching the weight to the ground next to your hips with each twist.
- Dead Bug: The dead bug exercise strengthens the core while improving coordination and motor control. Lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle. Lower one arm and the opposite leg towards the ground while maintaining a neutral spine. Return to the starting position and repeat on the other side, alternating sides for the desired number of repetitions.
- Toes-to-Bar: Toes-to-bar is a dynamic core exercise that also challenges grip strength and shoulder stability. Hang from a pull-up bar with an overhand grip and engage your core muscles. Swing your legs upward towards the bar, aiming to touch your toes to the bar while keeping your legs straight. Lower your legs back down with control and repeat for the desired number of repetitions.
- GHD Sit-Ups: Glute-hamstring developer (GHD) sit-ups are an advanced core exercise that targets the entire abdominal region, as well as the hip flexors and lower back. Secure your feet in the GHD machine with your body facing the ground and your hips extended. Lower your upper body towards the ground until your hands touch the floor behind you, then contract your core muscles to sit up to a vertical position. Just starting out? You can always lower your torso just to parallel with the ground.
- Hanging Leg Raises: Hanging leg raises are a challenging exercise that targets the lower abs and hip flexors while also engaging the grip and shoulder muscles. Hang from a pull-up bar with an overhand grip and brace your core. Raise your legs towards the ceiling, keeping them straight and avoiding swinging or momentum. Lower your legs back down with control and repeat for the desired number of repetitions. If these are easy, place a 20-30# Dumbbell between your feet.
- Pallof Press: The Pallof press is a functional core exercise that targets the obliques and improves stability in the torso. Attach a resistance band to a sturdy anchor point at chest height and stand perpendicular to the anchor point. Grasp the band with both hands and extend your arms in front of your chest. Brace your core and press the band away from your body, then return to the starting position with control.
- Renegade Rows: Renegade rows are a compound exercise that targets the core, back, shoulders, and arms. Start in a plank position with a dumbbell in each hand. Brace your core and row one dumbbell towards your hip while keeping your hips square and your body stable. Lower the dumbbell back to the ground and repeat on the other side, alternating sides for the desired number of repetitions.
- Farmer’s Carry: The farmer’s carry is a functional exercise that challenges core stability, grip strength, and overall muscular endurance. Hold a heavy kettlebell or dumbbell in each hand and stand tall with your shoulders pulled back and down. Walk forward with a controlled, upright posture, maintaining tension in your core muscles and avoiding excessive swaying or leaning.
A strong core is essential for female CrossFit athletes to excel in their training and competitions.
By incorporating these 10 core-strengthening exercises into your routine, you can develop a rock-solid midsection that enhances performance, reduces the risk of injury, and unlocks your full athletic potential.
Remember to focus on proper form, progress gradually, and listen to your body to achieve optimal results! Did you know we have a track JUST for conditioning and core – appropriately named CARDIO and CORE – check it out HERE.