Physical Therapist Lists 10 Core Exercises for Strength and Stability

By petrastone // 2026-10-04

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A physical therapist has identified 10 exercises intended to improve core strength and stability, according to a report, with the list spanning hinge movements, floor-based stabilization drills, plank variations and full-body carries. The list includes deadlifts, squats, dead bugs, bicycle crunches, bird dogs, pikes, hollow body holds, stability ball rollouts, farmer's carries and Turkish get-ups, the report stated. The physical therapist said core strength supports daily activities such as carrying groceries, rising from the floor and moving under load, according to the report.

Hinge and Squat Movements Target Bracing Under Load

The deadlift is performed by standing with feet hip-width apart, holding a dumbbell or barbell, pushing the hips back while keeping the back flat, lowering until a hamstring stretch is felt, then driving through the heels to stand, according to the report. The report recommended 2-3 sets of 8-12 repetitions, with a focus on keeping the weight close and avoiding a rounded back. The squat is performed by standing with feet about shoulder-width apart, pushing the hips back and bending the knees as if sitting into a chair, lowering as comfortable, then pressing through the heels to stand while keeping the core tight, the report stated. The report also recommended 2-3 sets of 8-12 repetitions, with a focus on keeping the chest lifted and the core braced. The physical therapist said these movements train the core to brace while the body moves under load, according to the report. Easier variations include using lighter dumbbells or squatting to a chair, the report stated. Separate guidance from occupational therapist Kevin Shelley, published in The Epoch Times and reported by NaturalNews.com, described hinge exercises as "highly controllable and low-impact" and said they are intended to decrease back pain, optimize core musculature and improve postural control [1].

Floor-Based Exercises Emphasize Spinal Stabilization

The dead bug is performed by lying on the back with the arms reaching toward the ceiling, lifting the knees to 90 degrees, slowly lowering one arm and the opposite leg, returning and repeating on the other side. The report recommended 2-3 sets of 8-12 repetitions, with a focus on keeping the lower back pressed into the floor. Similar instructions appear in written guidance for desk dwellers, which describes extending one leg out and down to within six inches of the floor while moving the opposite arm overhead and states, "Don't allow your back to arch" [2]. The bicycle crunch is performed by lying on the back with the hands behind the head, lifting the shoulders and legs off the floor, bringing one elbow toward the opposite knee and switching sides slowly. The report recommended 2-3 sets of 8-12 repetitions, with a focus on rotating through the torso instead of pulling on the neck. The bird dog is performed from a hands-and-knees position by reaching one arm forward while extending the opposite leg, pausing, returning and repeating on the opposite side, which recommended 2-3 sets of 8-12 repetitions with a focus on keeping the hips level. One book on core training states that "crunches, side planks, bird dogs, and V-ups engage the TrA, the rectus abdominis, and the internal and external obliques," and adds that "the essence of the core" is that "the muscles work together" [3]. The physical therapist stated these exercises improve coordination and deep core support, according to the report. A separate NaturalNews.com article listed the bird-dog and dead bug among exercises recommended by certified trainers for core stabilization [4]. A clinical review of stabilization exercise for low back pain similarly lists movements such as the basic superman, intended to strengthen the spinal and hip extensors, and a bridge performed with therapist pressure, intended to strengthen hip and trunk stability muscles [5].

Plank, Rollout, and Carry Variations Challenge Entire Core

The pike is performed by beginning in a plank with the feet on a stability ball, lifting the hips toward the ceiling into an inverted V, pausing and lowering back to a plank, according to the report, which recommended 2-3 sets of 8-12 repetitions. The hollow body hold is performed by lying on the back, lifting the shoulders and legs slightly off the floor, pressing the lower back into the ground and holding while breathing normally, the report stated, recommending a 30-60 second hold for 2-3 sets. The stability ball rollout is performed by kneeling with the hands on a stability ball, slowly rolling the ball forward, stopping before the lower back arches and rolling back, according to the report, which recommended 2-3 sets of 8-12 repetitions. The farmer's carry is performed by holding a heavy dumbbell or kettlebell in each hand, standing tall and walking forward at a controlled pace with the core engaged, the report stated, recommending a 30-60 second walk for 2-3 sets. The report stated this can also build grip strength. Written guidance on plank-type training states that the plank offers a "scientifically backed method to stabilize the spine, improve posture and build functional strength, all without requiring a gym membership" [6]. A separate report on core exercises stated that the movements are intended to be adjusted to each individual's current ability level [7]. Guidance from the same source states that reading materials on exercise are "intended for your general knowledge and education only and is not a substitute for medical advice or treatment for a specific medical condition," and that proper form is imperative for exercise effectiveness [8].

Full-Body Movement and Conclusion

The Turkish get-up is performed by lying on the back holding a weight above one shoulder, slowly rising to standing while keeping the weight overhead, then reversing the movement to return to the floor, according to the report. The report recommended 2-3 sets of 8-12 repetitions and advised practicing without weight first.

References

NaturalNews.com. "Hinge Exercises for Hip Function: The Epoch Times Details Five Movements". September 6, 2026.
Sharon PJ. "Overcome Your Sedentary Lifestyle A Practical Guide to Improving Health Fitness and Well-being for Desk Dwellers and Couch".
Debby Herbenick. "The Coregasm Workout The Revolutionary Method for Better Sex Through Exercise".
NaturalNews.com. "Bodyweight Exercises That Strengthen the Core Similar to a Plank". June 27, 2026.
Intech Prepress. "Low Back Pain".
NaturalNews.com. "The enduring power of the plank: A deep dive into core strength's most efficient exercise". August 11, 2026.
NaturalNews.com. "Fitness Experts Identify Ten Core Strength Exercises for Daily Movement". August 6, 2026.
Michelle Drielsma. "Fluid Surfer Knee The Surfers Bible to Endless Performance Injury Prevention".

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