Strengthen Your Core From Every Angle With These Functional Exercises
Many people understand the importance of basic core strengthening, but functional core workouts are essential for building a resilient body that can handle daily life and beyond. Functional exercises (also known as functional training) focus on compound movements that engage multiple large muscle groups, mimicking everyday activities. “Think about getting in and out of your car—you rotate as you get in and squat as you sit down,” says Corrine Carnation, CPT, a personal and group trainer at Equinox and creator of the Better You, Better Living program. “When you pick something up, you hinge at the hips (hopefully!).” Both squatting and hip-hinging (hello, RDLs!) are examples of ‘functional’ movements.
Functional core workouts, then, specifically strengthen the muscles that attach to the pelvis or spine. Unlike exercises that isolate specific muscles (like TK), functional moves strengthen the core in ways that mimic everyday tasks. “Have you ever carried a ton of grocery bags to avoid making two trips? You load up both hands with as many bags as possible and head for the house,” says Carnation. “This is an example of ‘bracing and carrying,’ where you need to keep a tight, braced core to carry the heavy weight.” She notes that a weak core can lead to poor posture and increased risk of injury. Incorporating functional exercises like the farmer's carry into your workouts can prepare your body for real-life activities, reducing the risk of pain or injuries.
Benefits Of Functional Core Workouts
We move our bodies in various directions to perform tasks such as picking up a child, carrying groceries, or getting up and down from the floor. Functional core workouts strengthen the core muscles in all the directions needed for these movements to happen safely and efficiently.
The main core muscles include the transverse abdominis, internal and external obliques, multifidi, diaphragm and pelvic floor muscles, which work together to support the spine, improve posture, and enable movement of the entire body. A strong core provides the stability needed for essentially all physical activity, according to Carnation. “The core is the foundation of the body,” says Carnation. “Without a strong foundation, everything else can falter.”
On top of making everyday tasks feel easier and safer, integrating functional core exercises in your routine can also elevate your overall fitness performance. For instance, a stronger core means better stability and balance, which can positively impact efficiency and confidence when running, even if you're just starting with a couch-to-5k program. It also supports strength training efforts by providing a solid foundation, which can help you lift weights more effectively and with better form.
How To Do Functional Core Workouts The Right Way
The best functional core workouts include bodyweight and resistance exercises that target the core in different positions and directions. Your core is a 360-degree entity–it is not one-dimensional, so it’s important to strengthen your body through movements that involve twisting, bending, and stabilizing in all directions. For example, while a traditional sit-up only engages the core in a single plane of motion, a workout with Russian twists (for rotational movement), lateral side bends (for side-to-side movement), and plank variations (for multi-directional stability) ensures you are engaging your core muscles from all angles."
Carnation notes the importance of first activating your core before jumping right into a workout. To do so, she recommends the following exercise: “Act as if someone is about to throw a basketball at your stomach.” It might sound odd, but this cue can be really effective in helping you tighten and brace your core to get ready for impact. Carnation says it’s best to practice this abdominal bracing technique before going into more advanced exercises in order to ensure your core is engaged and ready for action.
The 11 Best Functional Core Exercises
Instructions: Choose five to six exercises from the list below. Complete two to three sets of the indicated number of reps for each move. Aim to integrate a functional core workout into your training routine once or twice a week and build up from there, switching up the exercises you choose based on your preferences and available equipment.
As these exercises become easier with practice, you can increase or add resistance while slightly decreasing the amount of reps to focus on building strength. For example, if you start with three sets of 10 reps using bodyweight alone and that feels easy, try adding a weight or resistance band and doing two to three sets of eight reps. By the last rep of each set, you should feel ready to stop but not completely at failure. When in doubt, start with bodyweight only, then increase resistance until you feel the exercise is challenging but not uncomfortable.
Pro tip: Exercises aren’t one-size-fits-all, so it’s important to recognize when an exercise is either too challenging, too easy, or not comfortable for you. Keep in mind that every exercise can be modified if needed.
Time: 30 minutes
Equipment needed: kettlebells (optional), dumbbells, slamball, resistance band, pilates ring
Good for: core, hips, legs, shoulders, arms (full-body)
Farmer’s Carry
[video]
Muscles targeted: Transverse abdominis, obliques, rotator cuff, deltoids, upper and middle trapezius, rhomboids, quadriceps, glutes
Why it rocks: The farmer’s carry prepares the core for real-life activities such as carrying heavy things by your sides. Plus, it strengthens your core by making you resist the urge to twist, which improves your stability and balance.
How to:
Stand with feet hip-width, with a kettlebell or dumbbell on the floor outside the right foot.
Hinging at your hips, bend knees and keep back flat as you reach down to pick up the weight.
Engage core as you grip the weight and drive through your heels to stand upright. The left arm can remain down at your side or place hand on hip.
Once standing, pull your shoulders back and down to prevent from rolling forward. Keep core tight and spine neutral.
Walk forward for 30-60 seconds while maintaining a strong grip and upright posture.
Set the weight down. That’s 1 rep.
Turn around and pick the weight up again, this time with your left hand. Complete 4 reps.
Pro tip: This can be done bilaterally (holding weight in both hands) or unilaterally (holding weight in one hand only). Play around with both variations to challenge your core.
Halo
[video]
Muscles targeted: Obliques, rectus abdominis, transverse abdominis, trapezius, rhomboids, deltoids, biceps, triceps
Why it rocks: The halo exercise improves shoulder mobility and stability while strengthening your core. Moving the weight around your head causes a perturbation (or distracting force) to your body, forcing you to stabilize using your core. This particular halo variation has the added benefit of enhancing upper body strength, targeting the shoulders, back, and arms.
How to:
Standing with feet shoulder-width, hold one dumbbell in front of your face with both hands, elbows bent at 90 degrees.
Slowly circle the dumbbell around your head, moving it clockwise from ear to ear, elbows hugging in.
Return to start and repeat the movement counterclockwise. That’s 1 rep. Complete six to eight reps.
Slam Ball Russian Twists
[video]
Muscles targeted: Rectus abdominis, transverse abdominis, obliques, psoas, rhomboids, middle and upper trapezius, deltoids
Why it rocks: Have you ever worried about straining your back when picking something up or twisting? This move strengthens the core, improves stability, and builds rotational strength to protect your body during these movements.
How to:
Sit on the floor with knees bent, upper body leaned back until abs are engaged (45-degree angle). Hold a slam ball or dumbbell close to your chest with elbows bent.
Keeping arms slightly bent, twist torso to the left and slam ball on the ground next to your left hip.
Twist torso through center to the right and slam ball on the ground near your right hip. That's 1 rep.
Continue alternating for a total of 10 to 12 reps.
Pro tip: For an extra challenge, try lifting heels off the ground to balance in a V-sit position with knees bent.
Overhead Slam
[video]
Muscles targeted: Rectus abdominis, transverse abdominis, obliques, biceps, triceps, deltoids, trapezius, quads, glutes
Why it rocks: The overhead slam exercise requires you to stabilize your body as you lift and forcefully throw the ball down to the ground. It also strengthens your shoulders, arms, and upper back while improving explosive power and coordination.
How to:
Stand with your feet shoulder-width, a soft bend in knees, and core engaged, while holding a slam ball at your chest with both hands.
Rise up tall on your toes and extend your arms overhead holding the slam ball.
Bend at your hips (hinging forward slightly) and slam the ball on the ground directly in front of you. Exhale as you throw the ball down towards the ground with force. Be careful not to arch your back.
Catch the ball on the bounce while lowering back into the squat position. That's 1 rep.
Complete 10 reps.
Half-Kneeling Woodchop
[video]
Muscles targeted: Transverse abdominis, rectus abdominis, obliques, biceps, triceps, deltoids, rotator cuff, trapezius, quadriceps, glutes
Why it rocks: The wood chop exercise helps strengthen your core by working your abs and obliques, which can boost your twisting power and stability, building strength and coordination.
How to:
Start in a half-kneeling position with left leg forward and right leg back, both bent at 90 degrees, holding a dumbbell in front of your chest.
With arms straight, torso upright, and hips facing forward, swiftly lower weight diagonally across your body to the right hip while twisting to the right. Raise weight to upper left diagonal while twisting to the left. That's 1 rep.
Complete 10 reps.
Dumbbell Pullover and Leg Lower
[video]
Muscles targeted: Transverse abdominis, rectus abdomins, obliques, deltoids, triceps, rectus femoris, iliacus, psoas
Why it rocks: Keeping your lower back and head flush with the floor while your limbs shift weight will engage your deep core stabilizers. Being able to lift your legs and arms from this position is essential for a healthy spine.
How to:
Start lying on your back, holding one dumbbell horizontally in front of your chest with both hands. Lift legs to a tabletop position, knees over hips, lower back flush with floor, core engaged.
Keeping one leg at a 90-degree angle, lower the other to tap heel to the floor. As the leg lowers, reach arms above head at the same time to lower weight toward ground behind head.
Engage core to lift both arms and leg to starting position. Switch legs and repeat the motion. That's 1 rep.
Complete 10 to 12 reps.
Standing March
[video]
Muscles targeted:Transverse abdominis, rectus abdomins, obliques, quadriceps, psoas, glutes, rotator cuff, deltoids, biceps
Why it rocks: This exercise recruits your abdominal muscles to maintain balance and stability. A resistance band offers an added challenge for the core and lower body.
How to:
Stand with feet shoulder-width and hands on your hips or relaxed at your sides. Optional: place a resistance band around the arches of both feet.
Balancing on one leg, draw one knee up towards your chest, hold for one second, then return it to the ground.
Repeat with the other side, alternating for 30 seconds. That’s 1 rep.
Complete three to five reps.
Plank Knee-To-Nose
[video]
Muscles targeted: Rectus abdominis, obliques, transverse abdominis, psoas, quadriceps, multifidi, glutes
Why it rocks: Planks help you build the strength to push yourself up from the floor, which is important for many day-to-day activities. Adding the knee drive challenges your upper body and core to stabilize, improving your balance and coordination with uneven movements.
How to:
Start in a high plank position with your right foot lifted slightly up off the floor.
Exhale and pull the right knee toward the chest while rounding the spine to bring nose toward knee.
With control, reverse movement to return to plank position with right foot lifted.
That's 1 rep. Complete 10 to 12 reps on each side.
Seated Roll-Up
[video]
Muscles targeted: Rectus abdominis, transverse abdominis, obliques
Why it rocks: This exercise challenges you to get up and down from lying down without using your hands, which requires strong core muscles. You can do it with a pilates ring, a ball, or no equipment at all.
How to:
Start lying on your back, legs slightly bent, heels on floor, and arms extended straight above your head. Optional: place a mini resistance band around your wrists for an added challenge.
Engage your core and draw your belly button in as you slowly begin to curl your spine off the mat one vertebrae at a time. From head to tailbone, roll up to an upright seated position while keeping biceps by the ears and arms reaching to the ceiling.
Once you reach the upright position, gradually reverse the movement by slowly rolling back down to the lying position.
That's 1 rep. Complete six to eight reps.
Glute Bridge March
[video]
Muscles targeted: Glutes, rectus abdominis, transverse abdominis, multifidi, quadriceps
Why it rocks: This exercise targets the glutes and core, the muscles needed to lift your hips. It's great for anyone who sits a lot, as it both strengthens and mobilizes the hips.
How to:
Start lying on your back, knees bent, and feet planted shoulder-width on the floor. Place your arms on the floor by your sides or, or for an added challenge, extend arms above with hands directly above shoulders and palms facing in.
Engage your core as you press up into a glute bridge with knees, hips, and shoulders in alignment, and hold this position.
From here, raise the right leg to a 90 degree angle, keeping the stationary leg firmly on the ground and pelvis stable. Return right foot to meet left foot in starting position. That’s 1 rep.
Continue alternating legs and keeping the butt lifted. Complete 10 to 12 reps on each side.
Forearm Side Plank
[video]
Muscles targeted: Obliques, transverse abdominis, rectus abdominis, quadratus lumborum, glutes, quadriceps, triceps, deltoids, rotator cuff, serratus anterior, latissimus dorsi
Why it rocks: The classic side plank targets the obliques, which are essential for stability and rotation in daily activities. It also works your shoulders and hips, promoting good posture and alignment.
How to:
Lie on right side with legs bent, right elbow directly under shoulder, and left hand palm down.
Lift hips off the mat, extending legs to form a straight line from head to heels.
Hold the position for 30 seconds. Repeat on the opposite side. That’s 1 rep.
Complete three to four reps.
Pro tip: Start on your forearm before trying the more advanced version on your hand.
These days, most people understand the importance of basic core strengthening, but functional core workouts are essential for building a resilient body that can handle everything from carrying heavy bags up the stairs to crushing your toughest workouts.
Functional training focuses on compound movements that engage multiple muscle groups simultaneously, mimicking the way our bodies move during everyday activities. “Think about getting in and out of your car—you rotate as you get in and squat as you sit down,” says Corrine Carnation, CPT, a personal and group trainer at Equinox and creator of the Better You, Better Living program. “When you pick something up, you hinge at the hips (hopefully).” Both squatting and hip-hinging (hello, RDLs!) are examples of ‘functional’ movements.
Functional core workouts, specifically, strengthen the muscles that attach to the pelvis or spine. Unlike exercises that isolate specific muscles (such as a crunch), functional moves strengthen the core in ways that prepare the body for daily tasks. “Have you ever carried a ton of grocery bags to avoid making two trips? You load up both hands with as many bags as possible and head for the house,” says Carnation. “This is an example of ‘bracing and carrying,’ where you need to keep a tight, braced core to carry the heavy weight.” She notes that a weak core can lead to poor posture and an increased risk of injury.
Incorporating functional exercises like the farmer's carry into your workouts can prepare your body for real-life activities and protect against pain or injury. But the benefits extend much further. Keep reading for all the reasons you should work functional core workouts into your routine—and exactly how to do so.
Meet the experts: Corrine Carnation, CPT, is a personal and group trainer at Equinox and the creator of the Better You, Better Living program.
Benefits Of Functional Core Workouts
Our bodies move in various directions to perform tasks such as picking up a child, carrying luggage, or getting up and down from the floor. Functional core workouts strengthen the core muscles in all the directions needed for these movements to happen safely and efficiently.
The main core muscles include the transverse abdominis, internal and external obliques, multifidi, diaphragm, and pelvic floor muscles, which work together to support the spine, improve posture, and enable movement of the entire body. A strong core provides the stability needed for pretty much all physical activity, according to Carnation. “The core is the foundation of the body,” says Carnation. “Without a strong foundation, everything else can falter.”
On top of making everyday tasks feel easier and safer, integrating functional core exercises in your routine can even elevate your overall fitness performance. A strong core means strong stability and balance, which can positively impact efficiency and confidence when running, whether that's a 5K or a marathon. Functional core workouts also support strength training efforts by facilitating a solid foundation, which can help you lift weights more effectively and with better form.
How To Do Functional Core Workouts The Right Way
The best functional core workouts include bodyweight and resistance exercises that challenge the core in different positions and directions. Your core is not one-dimensional, so it’s important to strengthen your body through movements that involve twisting, bending, and stabilizing in all directions. For example, a traditional sit-up only engages the core in a single plane of motion, but a workout with Russian twists (for rotational movement), lateral side bends (for side-to-side movement), and plank variations (for multi-directional stability) ensures you are hitting your core muscles from all angles.
Carnation notes the importance of first activating your core before jumping right into a workout. To do so, she recommends the following: “Act as if someone is about to throw a basketball at your stomach.” It might sound odd, but this cue can be really effective in helping you tighten and brace your core to get ready for impact. It’s best to practice this abdominal bracing technique before going into more advanced exercises in order to ensure your core is engaged and ready for action, Carnation says.
The 11 Best Functional Core Exercises
Time: 30 minutes | Equipment: kettlebell, dumbbells, slam ball, resistance band, pilates ring | Good for: core, hips, back
Instructions: Choose five to six exercises from the list below. Complete two to three sets of the indicated number of reps for each move. Aim to integrate functional core exercises into your training routine once or twice a week and build up from there, switching up the moves you choose based on your preferences and available equipment.
As these exercises become easier with practice, challenge yourself by adding or increasing resistance while slightly decreasing the amount of reps. For example, if three sets of 10 reps using bodyweight alone feels easy, try adding a weight or resistance band for two to three sets of eight reps. By the last rep of each set, you should feel ready to stop but not completely at failure. When in doubt, start with bodyweight only, then increase resistance until you feel the exercise is challenging but doable.
Pro tip: Exercises aren’t one-size-fits-all, so it’s important to recognize when an exercise is either too challenging, too easy, or not comfortable for you. Keep in mind that every exercise can be modified if needed!
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