A strong core is the foundation of a strong body, and a weak or unstable core can lead to injuries and pain in other body areas. That's why it's important to focus on functional core workouts that will strengthen your core muscles and improve your balance and stability.

 These days, our lives are full of tiny crunch movements that we do without even realising it - from typing at work to any household work. That's why I've created this core session just for you. This functional core session involves movements applicable to everyday life. I get that you think funky ab moves are motivating, but they don't cut it if you spend all day performing crunches.

 Here are six of the best functional core workouts worth trying. You can add this in when you want an intense burn or if there are times when it’s been too easy for the past few days!

 Deadlift: Grab a barbell, kettlebells or dumbbells for this and stand with one leg behind you. Bend at your hips and knees to lower the mid-shin level, then exhale and drive through your heels to stand back up. Keep your back straight, and your core engaged throughout its x15 sets.

 Dumbbell swing: To perform a dumbbell swing, hold a dumbbell in both hands with an overhand grip and allow it to hang down in front of you. Bend at your hips to swing the dumbbell between your legs, then explosively extend your hips to swing the dumbbell up to shoulder level.

 

Allow the momentum of the dumbbell to carry it back down between your legs before repeating the movement. Remember that the weight is lifted with glutes and core strength, not arms. Exhale strongly every time you lift the weight and complete all x10 sets.

 Squat: It is another compound exercise that works multiple muscle groups, including the quads, glutes, and hamstrings. To perform a squat, stand with your feet shoulder-width apart and your hands at shoulder level.

 Bend your hips and knees to lower yourself into a squatting position, then drive through your heels to stand back up.  To lower, inhale, and rise, exhale while ensuring your knees do not extend too far past your toes. Throughout the movement, maintain a straight back while engaging your core and complete x10 sets.

 Push-up: Get into your knees with your hands shoulder-width apart and feet hip-width apart. Lower yourself down towards the ground by bending at the elbows until you touch your chest to the ground, then raise your chest by exhaling until the arms are fully extended once again.

 

  1. Plank: To perform a plank, get into a push-up position with your elbows bent 90 degrees and resting on the ground. Keeping your body in a straight line from head to toe, hold this position for 30 seconds to 1 minute.

 Keep your neck long by tilting your chin away from your chest.  If you feel like you're going to collapse, drop down onto your forearms until you can catch your breath and resume the plank position.

 Squat and twist: Move and stand with feet shoulder-width apart with holding dumbbells in your hands. Squat down until your thighs are parallel to the ground. Return to the start position by standing up while exhaling.

 You might think that functional core exercises are necessary every single day, but the fact is: unless your goal involves building up these muscles (in which case 1-2 times per week should suffice), there isn't any need! However, they are essential for developing a strong foundation for daily living activities and athletic endeavours.