I had a similar problem. Things that helped me;
-Activate Glutes. I tried several exercises. Many didn’t help. Finally, I tried Clam Shells and they worked great. Now I do them with a mini-short band around my knees so I don’t have to do 100.
-Do abs. I know everyone does abs, but you gotta do them right. Think about pulling the ribs towards the pelvis (pulldown abs). Or pulling the pelvis towards the ribs (leg raises). Picture your QL stretching out and relaxing as your abs contract. If your QL is tight, your spine is arched backwards. Use the abs to pull your pelvis towards your ribs and return your spine to neutral. Pulldowns abs, with a band looped over the power rack work great for this.
-Work the obliques. When I started, my obliques sucked. I couldn’t “feel” them working. I did lots of 1 Arm Farmer’s Walk. Even though I couldn’t actively contract my obliques, they HAD to work on this move. After a few weeks I started doing sidebends with dumbbells and kettlebells. You don’t have to bend over too far, work the obliques, not the lower back. Also, make sure your spine is neutral.
-Standing calf raises on 1 foot. When I first tried these I was all over the place. My feet and calves didn’t work symmetrically! No wonder my hips and back sucked. I also had trouble standing up straight and bracing properly. As this improved my hips felt way better.
-Single leg work. My feet and calves sucked. My obliques sucked. My lower abs sucked. My hips were crooked. Of course my legs were not evenly developed! For 6 weeks I did everything 1 leg at a time. All sets and reps on the weak leg or side first, then match with the stong leg/side.
-Wearing a belt. I started wearing my belt for all rows, lunges, shrugs and lifts where I was standing on my feet. Before every set I made sure to get my spine neutral, and push my abs “out,” or into the belt. This helped keep my core neutral, and not over-arched. [/quote]
This guy is right.
Good core movements I personally like.
Dead bugs while holding a big ball
Those aren’t your typical “ab” exercises. They work much more than that.