For more than hundred years, classic core training involved exercises such as sit-ups, back extensions and twists. Isometric training for the core may be a better way to build core strength and stiffness.
Core stiffness is essential for athletes because it improves muscular endurance, strengthens muscles, reduces low back pain and improves sports performance. Greater core stiffness transfers strength and speed to the limbs, improves the load-bearing capacity of the backbone and protects the internal organs during sports movements.
Research showed that isometric exercises for the core resulted in increased core stiffness than performing whole-body, dynamic exercises that activated core muscles.
Isometric core exercises include planks, side-bridges, bird dogs, pallof presses, torsional buttress, stir-the-pot, inverted rows, carry exercises and cable wood chops.
Dynamic core exercises included curl-ups, side curl-ups, advanced curl-ups, twisting curl-ups, curl-up twitches, Supermans, Superman twitches, back extensions, Russian barbell twists, lateral medicine ball throws and rotational medicine ball throws.