{"id":3472,"date":"2018-03-21T15:38:35","date_gmt":"2018-03-21T15:38:35","guid":{"rendered":"https:\/\/www.goldsgym.com\/blog\/core-progression-build-stability-movement\/"},"modified":"2025-08-28T18:05:53","modified_gmt":"2025-08-28T18:05:53","slug":"core-progression-build-stability-movement","status":"publish","type":"post","link":"https:\/\/www.goldsgym.com\/blog\/core-progression-build-stability-movement\/","title":{"rendered":"Core Progression: Build Stability With Movement"},"content":{"rendered":"\n

In the second part<\/a> of our core workout series, you practiced stabilizing your body by holding five positions. Gold\u2019s Gym Fitness Expert Adam Friedman says that in this stage of the progression, you should begin to notice that you\u2019re feeling stronger in other movements.<\/p>\n\n\n\n

\u201cThe work you\u2019re doing transfers to overall strength,\u201d Friedman says. \u201cSquats, running \u2026 anything. You should see it in other areas of your workouts.\u201d<\/p>\n\n\n\n

This third part of the series builds on that strength and stabilization by incorporating motion.<\/p>\n\n\n\n

Back to your foundation <\/strong><\/h2>\n\n\n\n

Before advancing, Friedman says reassess the foundational core moves<\/a>.<\/p>\n\n\n\n

\u201cSome people challenge themselves too quickly and the body tries to make it easier by breaking proper posture,\u201d he says. \u201cIf you go back and do the fundamentals well \u2014 controlled activation of muscles and breathing \u2014 then, great. If you find you\u2019ve lost some of that, spend a little time progressing on them again.<\/p>\n\n\n\n

\u201cStart from the beginning, and then work your way up through the levels to the most advanced. You\u2019ll stay focused on where you\u2019re creating tension instead of trying to force it.\u201d<\/p>\n\n\n\n

Advanced exercises<\/strong><\/h2>\n\n\n\n

Review each position in the previous installment, Core Progression: Build Endurance<\/a>, before adding the movements described below.<\/p>\n\n\n\n

1. Core brace march<\/strong><\/h3>\n\n\n\n

This is a variation of the core brace detailed in the second installment<\/a> of this series. Hold the brace with your hands under your lower back. Maintain equal pressure while lifting one bent knee 90 degrees, then lowering it and lifting the other.<\/p>\n\n\n\n

\u201cYou\u2019re combining everything,\u201d Friedman says. \u201cYou want to be able to breathe, sustain equal pressure and \u2018march\u2019 at the same time \u2014 without any rotation in the hips or involvement with the upper body.\u201d<\/p>\n\n\n\n

The goal:<\/strong> Do 30 reps (15 on each leg). Start with 10 reps on each leg and progress as you\u2019re able.<\/p>\n\n\n\n

2. Bridge march<\/strong><\/h3>\n\n\n\n

This is a variation of the core bridge from the second installment<\/a>. Apply the same alternating 90-degree knee raises as above, keeping the hips from rotating from side to side while maintaining the pelvic tilt.<\/p>\n\n\n\n

A more advanced bridge can be used as a variation to the alternating march: the single leg bridge hold, with the knee in that 90-degree lift.<\/p>\n\n\n\n

The goal:<\/strong> Do 30 reps (15 on each leg). Start with 10 reps on each leg and progress as you\u2019re able. For the single leg bridge hold, start by holding the position for 20 seconds on each side and work up to 30 seconds.<\/p>\n\n\n\n

3. Hip circles<\/strong><\/h3>\n\n\n\n

Begin on your hands and knees. Trying to keep your knee facing the floor, circle one knee clockwise three times and counterclockwise three times, with the back of the opposite hand resting on the small of your back. Then switch sides.<\/p>\n\n\n\n

\u201cThat hand gives you feedback on your back\u2019s movement,\u201d Friedman says. \u201cYou want to do the knee circles without feeling any rotation or shifting in your lower back.\u201d<\/p>\n\n\n\n

The point is to isolate the movement so that just your hips are doing the work. At first, this may limit the range of motion of your knees. Don\u2019t force it; circle only as wide as you are able before the body tries to make it easier by breaking proper posture or involving your back to help widen the circles.<\/p>\n\n\n\n

The goal:<\/strong> Do 3 reps in each direction, on each side, at full range of motion.<\/p>\n\n\n\n

4. Moving plank<\/strong><\/h3>\n\n\n\n

There are three variations of movement to do from a plank position, all of which Friedman says are harder than they appear:<\/p>\n\n\n\n