Core Progression – How to Level Up Your Core Training Safely Part 6 Core Strength Training

Now that you’ve built a strong foundation, it’s time to level up.

Core training isn’t just about repeating the same plank every week. If you want your strength to keep improving (and your body to keep adapting), you need a smart, progressive approach.

This post will show you exactly how to do that - without risking injury or sacrificing form.

Why Progression Matters

Your core is like any other muscle group - it needs progressive overload to grow stronger.

But with core training, this doesn’t always mean adding more weight. It can also mean:

Increasing time under tension

Reducing stability

Adding movement complexity

Combining upper/lower body coordination

Increasing resistance through load or bands

The goal is challenge with control - not chaos.

The Core Progression Pyramid

Here’s a simple structure to follow as your strength improves:

Level 1 – Activation & Stability (Beginner)

Master the basics with control, posture, and breathing.

> Examples:

Dead Bugs

Glute Bridges

Forearm Planks

Bird Dogs

Dead Bug

Glute Bridge

Forearm Plank

Bird Dog

Focus: Breath control, spinal alignment, low-intensity holds

Level 2 – Anti-Movement & Bracing (Foundation)

Train your core to resist unwanted motion—rotation, extension, and flexion.

> Examples:

Glute Bridge March

Bear Crawl Shoulder Taps

Side Planks

Focus: Tension without movement, maintaining control under load

Level 3 – Controlled Dynamic Core (Intermediate)

Start introducing movement without sacrificing core engagement.

> Examples:

Butterfly Sit-Up’s

Supine Hip Lifts

Plank Pull-Throughs

Focus: Moving through full ranges with a stable spine and braced core

Level 4 – Integrated Core & Load (Advanced)

Bring your core into full-body movements and loaded exercises.

> Examples:

Hollow Hold With Dumbbell

Scorpion Kicks

Weighted Carries (Suitcase/Farmer)

Focus: Stability under load, power transfer between limbs, dynamic control

When Should You Progress?

Ask yourself:

Can I maintain proper form under fatigue?

Am I engaging my core or just going through the motions?

Is my lower back compensating?

Am I still being challenged?

If it’s too easy and you’ve mastered the basics, you’re ready to level up.

> But remember: progression only works if your foundation is solid.

Sample Core Progression Workout (Bodyweight Only)

Week 1–2: Foundation Focus

20s Dead Bug Hold

30s Glute Bridge

20s Side Plank (each side)

2 rounds

Week 3–4: Anti-Movement Intro

10 Pallof Presses (each side)

30s Plank Shoulder Taps

20s Side Plank with Reach Under

3 rounds

Week 5–6: Dynamic Core

10 Plank Pull-Throughs

12 Leg Raises

8 Lunge with Rotation (each side)

3 rounds

Keep progressing by increasing difficulty, reps, or duration—but always prioritise control.

Coming Next:

Part 7 – Core Recovery: Why Rest, Mobility, and Breathing Matter for a Stronger Core

Strength comes from recovery just as much as repetition. In the next post, we’ll cover how to support your core with proper rest, mobility work, and breath training.

Ready to take your core training to the next level?

Check out my 12 Week Core Progression Programme HERE

Speak Soon Ross

Stronger every week. Smarter every rep