Build strength, improve posture, and protect your back with this simple core stability exercise!
Your core isn’t just about abs—it’s the foundation of nearly every movement your body makes. From stabilizing your spine to supporting proper posture and preventing injury, a strong core is essential for functional fitness.
But here’s the catch: many people focus on traditional planks or sit-ups only. Both of these are great but there’s so much more you can do to challenge yourself. This exercise targets those often-overlooked muscles, helping you move better and feel stronger. It’s also the base hold for other movements that can take your strength to a whole other level.
Building a strong core goes far beyond just crunches and planks (check out these plank alternatives). As a Certified Strength Coach, I use a blend of exercises to target not just your core but your body as whole.
Your core is a mash up of muscles that work together to stabilize your spine, connecting your upper and lower body for smooth, coordinated movement, it’s not just one muscle.
At the heart of this system is the transverse abdominis—a deep core muscle that plays a crucial role in stability (and diastasis recti).
One of the core’s main functions is resisting unwanted movement, such as extension or rotation. That’s why training your core for stability is essential for building strength and preventing injury- which is the focus of these quadruped holds.
Quadruped Holds
This is an exercise I use frequently within my signature home workout program, that’s how important it is.
It’s an exercise that most people underestimate but is crucial for total-body strength.
How to perform a quadruped hold:
- Come into a tabletop position on all fours with the hands directly under the shoulders and the knees under the hips.
- Curl the toes
- Take a deep breath and as you exhale, engage the core and lift the knees to a hovering position.
- Keep the neck and low back neutral. Hold.
- Release to the floor.
Perform the hold for 10-40 seconds working your way up as you progress.
What’s Next?
Once you’ve mastered the quadruped hold, try one of the other variations below to keep progressing your workouts and challenging your core.
FAQs
The deadbug exercise is almost more effective than a plank at strengthening the abdominal muscles an core as a whole. Not only is the deadbug a base move for many other ab exercises but it also teaches proper engagement of the lower abs. similar to the plank, there are lots of ways to progress it as well.
Core training can be done every other day, strategically. Either add in 1-2 plank alternatives to your current workout routine or create a 10-minute core workout and perform it 3-4 times per week with one day of rest between sessions.
Stronger Workouts. Better Results. Less Guesswork.
You’re showing up, putting in the effort—but if your workouts aren’t giving you the results you want, it’s time for a smarter approach. SMASH Fit For Life is designed for busy moms who want to get stronger, build confidence, and see real progress. No more random bodyweight circuits that leave you sweating but stuck. This program gives you structured, effective strength workouts using just dumbbells and a mini band—delivered straight to your phone every four weeks.
The best part? You’ll know exactly what to do, when to do it, and how to do it for results you can feel. With clear video demos, progressive workouts, and zero guesswork, SMASH Fit For Life helps you build strength, tone up, and finally break free from the cycle of ineffective workouts.
Leave a Reply