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Functional Core Workout
This four-move workout engages the core across different planes of motion, bolstering stability for everyday activities and athletic performance. It's designed to improve functional strength through a diverse range of exercises. This routine is a staple for a strong, versatile core.
  • 1. Reverse Crunch
    Flip sides

    00:04 min

    Exericise Instrucions
    Lay flat on your back with arms beside you, palms facing down. Bend your knees and lift them towards your chest. Engage your core and curl your hips off the floor, bringing your knees closer to your head. Slowly lower your legs back to the starting position without letting them touch the ground. Focus on using your abdominals, not momentum, to lift. Repeat for desired reps. Proper form is key to target lower abs effectively.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 2. Prone bird dog
    Flip sides

    00:08 min

    Exericise Instrucions
    Lie face down on an exercise mat or the floor with your legs straight and both arms extended overhead. Engage your core muscles and slowly lift one arm (with your thumb up) and extend the opposite leg toward the ceiling, holding for 2-3 seconds. You can either complete a full set on one side first or alternate sides as desired.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 3. Hollow Body Hold
    Flip sides

    00:05 min

    Exericise Instrucions
    Lie on your back with arms overhead and legs straight. Press your lower back into the floor, lifting arms, shoulders, and legs slightly off the ground. Maintain a "banana" shape with your body. Keep your core engaged and breathe steadily. Start with 10-15 second holds and progress over time. Ensure continuous lower back contact with the floor for proper form.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 4. Side Plank
    Flip sides

    00:07 min

    Exericise Instrucions
    Lie on one side with legs extended, propping your body up on one forearm, elbow below the shoulder. Contract your core and raise your hips until your body forms a straight line from head to heels. Maintain this position for a specified time or as long as possible. Switch to the other side after 30 second rest.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk