Building a resilient core is essential for injury prevention, posture, and daily function. Here are Vanessa Conway’s five favorite exercises—each rooted in the Tupler Technique™ principles—to help you develop lasting core strength.
Table of Contents
1. Transverse Activation Bridge
Why it matters: Teaches low-back stabilization and deep core muscle recruitment.
**How to perform:** Lie on your back, knees bent, feet flat. Exhale and draw your navel toward your spine. Lift hips, hold 3–5 seconds, lower with control.
2. Modified Dead Bug
Why it matters: Reinforces neuromuscular connection between limbs and core.
**How to perform:** Lie supine with arms up, knees bent at 90°. While maintaining core draw-in, lower opposite arm and leg slowly, return, switch sides.
3. Plank with Splint Support
Why it matters: Enhances endurance and trains alignment under load.
**How to perform:** Apply Tupler splint, come into forearm plank, shoulders stacked, pelvis neutral. Hold 10–30 seconds, breathing deeply.
4. Seated Core Engagement Drill
Why it matters: Integrates transverse activation into daily posture.
**How to perform:** Sit edge of chair, feet hip-width. Exhale to draw in lower abdominals while maintaining upright spine. Hold 5 seconds, repeat 10×.
5. Controlled Roll-Down
Why it matters: Trains segmental spinal articulation and abdominal control.
**How to perform:** Stand tall, exhale as you roll vertebra by vertebra to touch toes. Inhale at bottom, exhale to roll back up slowly.
For more on rebuilding core resilience, explore Julie Tupler’s free introductory program, connect with Cheryl on Facebook, or learn about Vanessa’s mentor at About Bio.
