Pillars of Strength: Ways to Solidify your Core


At its most basic, human movement comes down to one thing: pillars of support. To move well, you need a strong core. Core strength creates tension through your midsection so that your arms and legs can move efficiently with a stable base. The foundation for all human movement is the core.

The core is made up of the muscles of the abdomen, lower back, and hips. These muscles stabilize the spine and pelvis, essential for generating force and power. A strong core is the key to a strong pillar, and there are many ways to strengthen your core.

Pillar Strength Exercises

The “pillar” is something you build using more than just your abs and back muscles, it also includes your shoulders and hips as a generating force used for stabilization. A strong core is imperative for the proper, safe, and long-term function of your body’s mechanics.

There are many different exercises that you can do to strengthen your pillar. Below are some of the most effective ones:


Planks are a great way to build isometric strength in the core muscles. Start by lying on your stomach with your elbows under your shoulders and your legs extended behind you. Use your forearms and toes to raise yourself off the ground, maintaining a straight line from head to toe. Hold this position for as long as possible without letting your hips dip or rise.

Remote Athlete

Farmer’s Carries

This exercise is great for strengthening the grip, shoulders, and core simultaneously. Start by picking up a heavy dumbbell in each hand with an overhand grip. Walk forward while keeping your shoulders down and back and your core engaged. The goal is to walk as far as you can without losing form.


Deadlifts are a great way to strengthen your entire posterior chain, including your core. Start by standing with your feet hip-width apart and your hands at shoulder-width. Bend your knees and hips until your hands reach the bar, then lift by extending your hips and knees until you’re standing upright. Keep your back flat throughout the entire movement.

Pallof Presses

Pallof presses are a great way to build stability in the shoulders and core simultaneously. Start by attaching a band to a sturdy overhead anchor point and gripping it with both hands in front of your chest. Step away from the anchor point until there’s tension on the band, then press it away from your chest while maintaining a tall posture with a braced solid core. Return to the starting position under control and repeat for reps.

speed gym

Final Word

Pillar strength is essential for human movement because it’s the foundation of all human movement – it starts with the core, hips, and shoulders working together as stabilizers OR movers, depending on the exercises performed correctly with good form! Different exercises work different parts of your pillar of strength however, doing any combination of exercises from each category will help improve strength as a whole!

-If you’re in the Victoria, B.C. area and want some help, contact us! We have everything you need!