Building a solid core sets the framework for your fitness journey.
The core is like the beams in a home; they provide stability and support the body’s weight. All movement connects to the center.
The core is the lumbo-pelvic hip complex (LPHC), which is the lumbar spine, the pelvic girdle, the abdomen, and the hip joint. The glutes are also a part of the core muscles.
The core is responsible for
Stabilization and support for movement
Transferring weight from the upper and lower body
Stabilization, strength, and power are the principles for building a solid core.
Stabilization
Exercises in this stage focus on neuromuscular efficiency, producing muscle force with less muscle fiber activation, making the movement more efficient.
Bird dog
Floor bridge
Marching
Plank
Side bridge
Strength
Strength Workouts involve more motion but with the same techniques of the stabilization phase. The intent and stability of the workout remain, but the speed and repetition enhance.
Back extension
Deadbug
Crunches
Kneeling ab wheel rollout
Power
Core power exercises require more power and speed.
Bicycle Crunch
V - Ups
Lateral walking Push Ups
The core may be more active depending on the power or movement needed to perform a task. If one aspect of the core is weak and another is strong, it causes muscle imbalance and becomes more prone to injury to various body muscles and joints. Building a strong core will require you to focus on stabilization, strength, and power for all muscle groups, providing the framework you need for longevity.
Source: (1) Alexander Fitness: NASM: Core Training Concepts