Top 3 Core Exercises for Injury Prevention

No matter what kind of activity you undertake, having a strong core is essential for preventing injury. Think of your core as the foundation that stabilises the rest of your body. All of our movements, such as swinging a golf club, kicking a ball, or pedaling a bike, either start at the core and move outwards, or at least move through it. It only makes sense, then, that having a strong centre will ensure:

  1. Optimised power and stability throughout the movement; and
  2. Reduced risk of injury through proper execution and balance

It’s not just about getting washboard abs. Core strength and stability comes from working the deeper muscles first. Here are our top 3 exercises to get you started:

Double Leg Lowers

  • Lie on your back with your legs extended on the floor.
  • Activate your core. Place your hands on your transverse abdominis (TAs) to ensure they remain tight.
  • Keeping your legs straight, slowly raise your legs so that your toes point to the ceiling.
  • Still keeping your core tight, lower your legs back down to the floor. Maintain control throughout the movements.
  • Complete 3 x 10 sets.


  • Starting on your hands and knees on the floor, lower your elbows to the ground and extend your legs behind you. You will essentially be in push-up position but with your forearms on the floor.
  • Ensure that your elbows are directly beneath your shoulders, and your body line is straight (do not sink or curve your back).
  • Activate your core and hold this position for 1 minute.
  • Complete 3 sets.

Swiss Ball Single Leg Crunches

  • Find a place near a wall and lay face up on a swiss ball.
  • Place your left hand against the wall to keep your balance, and your right hand behind the nape of your neck.
  • Initiating the crunch from your core, bring your left leg and right elbow together in a crunch, being careful to keep your balance on the ball.
  • Complete 12 reps, then repeat on left side.
  • Complete 3 sets.

What are your favourite core exercises?