Dead Bug: Lie on your back with your arms extended towards the ceiling and your legs lifted with knees bent at 90 degrees. Lower your opposite arm and leg towards the ground while keeping your lower back pressed into the floor. Return to the starting position and repeat on the other side.
Bird Dogs: Start on your hands and knees with your wrists directly beneath your shoulders and your knees directly beneath your hips. Extend your right arm forward and your left leg back, then return to the starting position and repeat on the other side.
Plank with Alternating Arm and Leg Lift: Start in a plank position with your hands directly beneath your shoulders. Lift your right arm and left leg off the ground, then return to the starting position and repeat on the other side.
Standing Cable Rotation: Stand with your feet shoulder-width apart and hold a cable or resistance band with both hands. Rotate your torso to one side, keeping your arms straight, then return to the starting position and repeat on the other side.
Medicine Ball Slam: Stand with your feet shoulder-width apart and hold a medicine ball above your head. Slam the ball down towards the ground as hard as you can, then catch it on the rebound and repeat.
Woodchoppers: Stand with your feet shoulder-width apart and hold a weight or medicine ball with both hands. Twist your torso and bring the weight down diagonally across your body, then return to the starting position. Repeat on the other side.
- Russian Twists with Medicine Ball: Sit on the floor with your knees bent and feet lifted off the ground. Hold a medicine ball with both hands and twist your torso to the right, then to the left, while keeping your core engaged.
Lateral Band Walk: Place a resistance band around your ankles and stand with your feet shoulder-width apart. Take a step to the side with one foot, then follow with the other foot. Continue walking sideways for a few steps, then reverse direction.
BOSU Ball Plank: Place a BOSU ball flat side down on the ground and assume a plank position with your hands on the dome side of the ball. Hold this position for as long as you can while engaging your core muscles.
Single-Leg Deadlift: Stand with your feet hip-width apart and hold a weight or kettlebell in one hand. Shift your weight onto one leg and hinge forward at the hips, lowering the weight towards the ground while lifting your opposite leg behind you. Return to the starting position and repeat on the other side.
Stability Ball Rollouts: Kneel on the ground with a stability ball in front of you and place your hands on top of the ball. Roll the ball forward, extending your arms and torso as far as you can while keeping your core engaged. Return to the starting position by pulling the ball back towards you.
Farmers Carry: Hold a heavy weight in each hand and stand tall with your shoulders pulled back and down. Walk forward in a straight line for a set distance or time while engaging your core muscles to stabilize your body.
Incorporate these functional core exercises into your workout routine to improve core strength, stability, and mobility, which will help you perform everyday tasks more efficiently and reduce the risk of injury. As always, start with lighter weights and progress gradually as you become stronger and more comfortable with each exercise.
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