Fight Extension: 3 More Exercises to Train Your Core (Part 1)

Hopefully you’ve seen some of my other blog posts about core stability or how core strength can improve your low back health.  

This post is meant to give you more exercises for your toolbox to train anti-extension in your core. Strengthening the core in this regard can help alleviate low pain tightness and some pain.

Here are three exercises progressions of anti-extension you may like:

  1. Dead Bugs with an Overhead Pull
  2. Stability Ball Rollout
  3. TRX Fallout

Exercise 1: Dead Bugs with an Overhead Pull

The dead bug with Over head pull is an exercise that strengthens the core and creates an extension bias to fight.
The dead bug with Over head pull is an exercise that strengthens the core and creates an extension bias to fight.

This might be my favorite variation of Dead Bugs, the addition of an overhead pull with a band or cable will get you feeling your core activate right away.

  • Start on the ground, on your back with a band or cable set up overhead.  Bring your knees and feet up to make a 90 degree angle at your hips and knees.  
  • Reach for the band overhead and pull down so your hands are reaching toward the ceiling.
  • Focus on engaging your core by pressing your low back towards the floor, slightly tucking the hips up. This is our start position.
  • Extend one leg towards the ground without letting it touch. Then pull it back to the start position.
  • Extend the alternate leg and keep alternating.

Try 3 sets of 8-10 on each side. I recommend starting with a light band, you can always take more slack out or double the band up to make it harder.

Troubleshooting 1: If you find yourself arching your back and losing contact with the ground, limit your range of motion in the legs.  Go to the point where the low back almost loses contact with the ground then return to the start position.

Troubleshooting 2: If you are someone who naturally has a large arch in their lower back and struggles to make contact with the ground in the start position, use a thin yoga mat or a hand towel to fill the gap. I have found without that tactile feel to press into the dead bug becomes less effective.

Exercise 2: Stability Ball Roll Out

The stability ball roll out is a core exercise that strengthens the abs to fight extension.
The stability ball roll out is a core exercise that strengthens the abs to fight extension.

I typically won’t program ab roll outs with the little wheels, mainly because I have found it hard for people to keep the form correct. This variation with a stability ball is a great tool to bridge into harder roll out variations.

  • Start in a tall Kneeling position (down on both knees) on a yoga mat or foam pad with a stability ball a few inches in front of you.
  • Brace your core by slightly tucking the hips under you, tightening you glutes and core muscles. Reach you arms out and place them on top of the stability ball.
  • Start your rollout by letting your hips slowly fall forward. Keeps your arms straight and reach the ball out as you descend.
  • Use your arms to pull the ball back towards you and bring yourself back to a tall kneeling position.

Troubleshooting 1: Don’t leave your hips behind or push your hips back first. Either way leads to your hips stacking on top of your knees while your chest faces the ground. If this is happening start with a very limited range of motion and build trust in the exercise. Start with a slow 2 inch trust fall forward with the ball and rock back and build up the range of motion.

Exercise 3: TRX Fallout

The TRX Fallout is an anti extension exercise that strengthens the core.
The TRX Fallout is an anti extension exercise that strengthens the core.

Based on where your feet are positioned compared to the TRX attachment this move can be an easier or hard progression to the Stability Ball Roll Out.

Easier: The further in front you stand from the TRX attachment point the easier this move will be.

Harder: the more underneath the attachment point the harder it will be. If you have space to have the attachment point in front of you would make this move even harder.

The easier variation could be a good place for those who struggle with the trouble shooting in exercise 3 to get a feel for letting their hips fall and come back together.

  • Start by facing away from the TRX attachment point with a handle in each hand. Arms out in front of you.
  • Brace your core by slightly tucking the hips under you, tightening you glutes and core muscles. Keep your arms in front of you.
  • Start the descent by leaning forward into a push up position. Then continue the descent by bring the arms overhead.
  • Using the arms, pull yourself back up to a standing position.