What’s your favourite core exercise? Often when I ask this, even to budding trainers, the answer I get is sit-ups. The thing is sit-ups have absolutely no benefit for your core. The sit-up movement causes flexion of your spine, which is precisely what you don’t want the spine to do when you’re doing a core exercise.

The goal of a core exercise is for you to stay long in the spine, to lengthen the distance between your belly button and sternum. To do this you must not flex, you must maintain a perfect posture.

Okay, so no flexion got it. So, what’s the next most popular choice when I ask about core exercises? It’s usually the bridge. You may call it the plank, push-up hold or the prone hold. This exercise has you fighting gravity, which tries to drive your hips and tummy down towards the ground. This exercise makes sense; it has you practising core bracing while fighting an exterior force. But, and isn’t there always a but, is it ideal to be teaching ourselves to use our core muscles when we’re being still. I say no.

My suggestion is to slightly alter the bridge to make it more dynamic and functional. Here’s how:

The Core Climber

Find a low bench and assume a push-up like position with your hands on the edge of the bench. Assume a perfect spinal posture, being careful not to sag your hips or stick your bum in the air. Once you’ve got this position sorted the exercise starts. Holding your posture, bring one knee into towards your chest. This leaves you resting only on one foot. Doing this means your body wants to twist, the muscles that stop twisting are your core muscles. Alternate legs and move them slowly and purposefully.

I call this exercise the core climber and I suggest you add it to your next program. Your core will thank you.