8 Core Stability Exercises to Add to Your Strength Sessions

Core stability exercises are a great way to improve your fitness and your balance. They also help you develop a strong, balanced core. Core stability exercises can be performed on any equipment, such as dumbbells or medicine balls, to increase the challenge of an exercise.Want to strengthen your core and improve your posture? These exercises will help you do just that!

Farmers Walk

Farmers walk (also known as bear crawls, fireman carries or waiter walks) is a core-strength exercise that involves walking with heavy weights held at arm’s length. It’s one of the most effective exercises for building upper body strength and endurance, especially in the shoulders, upper back and arms.

The benefits of farmers walk include:

Increased grip strength

Stronger core muscles

Improved posture and spinal stability

Pallof Press

The Pallof Press is a great exercise for core stability, as it works to stabilize the spine and hips while also strengthening the shoulders and arms. This can be an excellent exercise for people who do not have access to a gym or who do not have time to go to the gym regularly.

To perform this exercise, stand with your feet shoulder-width apart and hold a cable column with both hands. Your back should be straight and your chest up. Your arms should be bent at the elbows, with your hands held out in front of your chest at shoulder height.

Landmine Twist

The landmine twist is an exercise that targets the obliques and core.

Grab a kettle-bell or dumbbell with one hand, holding it at your side. With your other hand, grab the handle of a landmine (a piece of equipment that looks like a barbell with weights on each end). This is what makes this exercise different than the traditional plank or side plank because you’re not just balancing on one arm—you’re balancing on one side of your body while pulling from both sides with equal force. You can also use only one arm if you want to make it harder!

Rotate toward the weight in front of you as far as possible without letting go or touching down with either foot; then rotate back toward where you started so that all movement happens around one spot—not forward and backward across the room (don’t worry about going too far forward or backward; just make sure it’s still centered). Repeat for reps until fatigued; switch hands after 10 reps/5 rounds.

Be careful not to twist too far over time—you should feel this working deep under your armpit when done correctly but not be overextended with pressure on nerves in between ribs/etc..

Kettle-bell Squat + Press

The kettle-bell squat + press is a great exercise for the core and shoulders that can be done anywhere. It requires only one dumbbell, but if you don’t have one, try doing another version of this move (like an overhead squat) instead.

In order to do this exercise:

Hold a kettle-bell in both hands directly above your head with arms straight. Keep your core tight as you bend at the hips, lowering yourself into a deep squat until knees are bent about 90 degrees and thighs are parallel to the floor. Pause then drive through heels back up to standing position as you press weight overhead for one rep.

Side Plank Band Pull-Apart

Get into a side plank position and engage your core, then grab the band with one hand.

Pull the band away from your body so that it is positioned above your head, then return to start position and repeat on other side (12–15 reps per side). You should feel this in your abs!

Rest 2–3 minutes between sets and do 2 or 3 sets total depending on how much time you have in the gym that day!

You can progress this exercise by doing it while standing up or adding weight to increase difficulty, but if you are looking for something easier we recommend using a lighter band or doing fewer repetitions per set until you feel confident moving forward with heavier resistance

Pallof Hold With a Resistance Band

Place the band around your waist.

Wrap the other end of the band around one hand, palm up and step away from a sturdy object that won’t move while you exercise (like a door frame).

Hold the resistance band in front of your body, with arms extended and palms facing inward towards each other. Your legs should be hip-width apart for better balance.

Squeeze your glutes and abs as you hold this position for 30 seconds or longer if possible, keeping everything engaged.

Repeat 2-3 times!

Turkish Get Up

The Turkish Get Up is a challenging exercise that’s great for core stability and strength. The weight of your body is supported on one arm and trunk, while the other arm moves as you transition from lying down to standing up.

The movement begins by laying flat on the floor with your knees bent at a 90-degree angle and feet flat on the floor about shoulder-width apart. As you inhale, lift your torso up so that it’s parallel to the floor before exhaling as you roll onto one side into a modified pushup position (knees off of ground). Once in this position, raise yourself up into a standing position with both hands together above your head or extended straight out at shoulder height—whatever feels comfortable. From here, lower yourself back down into another modified pushup position (knees off of ground) before returning back to starting point by lowering down onto both hands while keeping elbows locked out throughout entire movement sequence until they meet again at chest level; repeat steps 2–6 until desired number of reps has been completed then repeat each phase 4 times total before switching sides (if right side was used first then left side will follow next time through).

Medicine Ball Shoulder Toss With a Partner

You will need a partner for this exercise. Find someone who is at least your height, so you can stand back to back with them. You also need a medicine ball that’s about the size of a softball or medicine ball (depending on how strong you are).

Stand facing your partner with about two feet between you and the medicine ball.

Toss the medicine ball back and forth in an arc over your head, making sure to keep your core stable throughout the movement.

Keep your posture upright and avoid slouching forward or backward as much as possible; don’t bend at the waist!


These exercises will help you strengthen your core and improve your posture. They’re also great for building endurance and getting your heart rate up! The next time you hit the gym, throw one or two of these into your routine to get those abs in shape for summer.

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