Transform Your Core with These Functional Exercises!

Functional core exercises are designed to improve stability and strength for everyday movements. Planks, bird dogs, and dead bugs are effective exercises that target the deep abdominal muscles. Incorporating these exercises into your routine can lead to better posture, balance, and overall fitness.

There are many individuals associated with functional core exercises, including fitness experts, personal trainers, physical therapists, and athletes. Here are a few examples:

Gray Cook – a physical therapist and founder of the Functional Movement Screen, which assesses functional movement patterns and helps identify areas of weakness or dysfunction.

Dr. Stuart McGill – a professor of spine biomechanics at the University of Waterloo and an expert in the field of low back pain. He has developed a number of core exercises designed to improve core stability and prevent injury.

Kelly Starrett – a physical therapist, coach, and author of the book “Becoming a Supple Leopard.” He has developed a number of mobility and stability exercises for the core, including the “Hollow Hold” and “Arch Hold.

Dr. Eric Goodman – a chiropractor and founder of Foundation Training, which focuses on building strength and stability through the posterior chain. His exercises, such as the “Founder” and “Wall Angel,” emphasize proper posture and alignment to improve core strength.

Joe DeFranco – a strength and conditioning coach who has worked with many professional athletes, including WWE wrestlers and NFL players. His “Agile 8” warm-up routine includes a number of core exercises, such as the “Glute Bridge” and “Bird Dog.”

These individuals, among many others, have made significant contributions to the field of functional core exercises and continue to inspire others to improve their core strength and stability.

Functional Core Exercises to Try

Brady Band Series Without Band
Staggered-Stance Deep Squat Breathing
Walking Goblet Lunge
Burpee Without Pushup
Deep Neck Flexor Activation and Suboccipital Stretch
Burpee
Bear Crawl
Bird Dog
Bodyweight Get-Up
Bodyweight Squat Thrust
Bodyweight Squat to Box
Bowler Squat
Brady Band Series
Dead Bug
Dead Bug With Legs Only
Dragon Flag
Single-Arm Plank
Single-Leg Plank
Single-Leg Slideboard Bodysaw
Stir-The-Pot
Tall-Kneeling Band Chop
Tall-Kneeling Cable Chop
Tall-Kneeling Cable Lift
Tall-Kneeling Pallof Press Iso
Turkish Get-up
Walking Dumbbell Cross-Carry
Walking Farmer’s Carry
Walking Fat Grip Farmer’s Carry
Walking Goblet Carry
Walking Goblet Heartbeat Carry
Walking Single-Arm Bottom-Up Kettlebell Racked Carry
Walking Spiderman With Overhead Reach and Hip Lift
Walking Two-Arm Waiter’s Carry
Walking Waiter’s Carry
Wall-Press Abs
Walking Offset Dumbbell Lunge
Tall-Kneeling Pallof Press Iso With Band
Tall-Kneeling Overhead Pallof Press
Tall-Kneeling Pallof Press With Band
Supine Knee to Knee Pull-In
X-Lat Band Pull-Down
Single-Leg Pushup Iso
Single-Leg Band-Resisted Pushup
Single-Leg Feet-Elevated Band-Resisted Pushup
Spiderman Pushup
Single-Leg Pushup
Single-Leg Feet-Elevated Pushup
Yoga Pushup
Slideboard Bodysaw
Squat to Stand With Overhead Reach
Squat to Stand
Stability Ball Rollout
Yoga Downward Dog Stretch
T-Pushup
Tall-Kneeling Band Lift
Tall-Kneeling Pallof Press
Toy Soldier
Walking Dumbbell Lunge
Walking Pull-Back Butt Kick
Walking Spiderman With Overhead Reach
Walking Spiderman With Hip Lift
Walking Spiderman
Walking Warrior Lunge
Wall Glute Iso March
Warrior Lunge With Overhead Reach
Weighted Ring Pushup