The three most important types of core exercises

A good core training plan should include a combination of these movements: anti extension exercises, anti lateral flexion exercises and anti rotation exercises.

Anti extension is preventing your spine from bending backwards.

Anti lateral flexion is preventing your spine bending to the side.

Anti rotation is preventing your spine from twisting.

The key is to build strength in the muscles around your spine to prevent any uncontrolled movement which will both protect it but also provide a solid platform that your arms and legs can use to general power and transfer force from one end of your body to the other.