Your core is much more than a six-pack—it’s the central powerhouse driving almost every movement you make, from sprinting and lifting to throwing and simply standing tall. Functional core exercises focus on strengthening not only your abdominal muscles but also the deeper muscles that support your spine and pelvis, helping you move better, boost performance and reduce injury risk.

Below are six of the best functional core exercises to build practical strength and improve your overall stability.

Best Functional Core Exercises for Strength and Stability

1. Dead Bug

This exercise trains your deep core muscles to stabilize your spine as your limbs move—essential for athletic performance and injury prevention.

How to do it:

• Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
• Slowly lower your right arm and left leg toward the floor while keeping your lower back pressed into the ground.
• Return to start and switch sides.

Pro tip: Move slowly and with control. Don’t let your back arch off the ground.

2. Plank with Shoulder Taps

This dynamic plank variation challenges your anti-rotation strength—key for sports and everyday movement.

How to do it:

• Get into a high plank position with feet slightly wider than hip-width.
• Tap your right shoulder with your left hand while keeping your hips as still as possible.
• Alternate sides without letting your core rotate or sway.

Pro tip: Squeeze your glutes and brace your abs the entire time.

3. Russian Twists

A powerful rotational core exercise that improves your ability to generate and control rotational forces—important for many athletic activities.

How to do it:

• Sit on the floor with your knees bent and torso leaned back.
• Rotate your torso to the right, then to the left, moving side to side.

Pro tip: Keep your spine tall and avoid rounding your back.

4. Pallof Press

This underrated anti-rotation exercise targets your obliques and teaches your core to resist twisting forces—crucial for power transfer and injury prevention.

How to do it:

• Anchor a resistance band at chest height.
• Stand perpendicular to the anchor and hold the band close to your chest.
• Press the band straight out—keeping your body square to the front.

Pro tip: Increase difficulty by moving further from the anchor or using a heavier band.

5. Bear Crawl

Don’t let its name fool you—this primal movement is a full-body core exercise that builds coordination, control and strength.

How to do it:

• Start in a tabletop position, then lift your knees an inch off the ground.
• Crawl forward with opposite hand and foot moving together, keeping your hips low and core braced.

Pro tip: Slow and steady wins the race. Avoid swaying or letting your back arch.

6.Bird Dog

A classic move that trains core stability while promoting spinal alignment and balance.

How to do it:

• Start on all fours with your hands under shoulders and knees under hips.
• Extend your right arm forward and left leg back simultaneously, keeping your hips and shoulders square.
• Hold for a moment, then return and switch sides.

Pro tip: Engage your core and avoid arching your back.

Try Functional Core Exercises at Fitness Image Results

Functional core exercises do more than isolate your abs—they train your body to move better, lift stronger and stay injury-free. Whether you’re an athlete or just want to move and feel better, adding these movements into your training can make a big impact.

Ready to take your performance to the next level? Contact us today to customize your training and take your performance to the next level!