Your Core Needs These Exercises - Not Sit-Ups

First up, the dead bug. I know, weird name, but this exercise is a game-changer for core stability. Here's how you do it:

Lie on your back with your arms extended straight up toward the ceiling. Lift your legs so your knees are bent at 90 degrees—thighs perpendicular to the floor. Now, here's the key: press your lower back flat into the ground. Feel that? That's your core engaging.

Slowly lower your right arm overhead while simultaneously straightening your left leg, hovering it just above the floor. Your lower back should NOT arch off the ground—if it does, you're going too far. Bring them back to the starting position, then switch sides. That's one rep.

Do 10 reps per side, moving slowly and with control. This exercise teaches your core to stabilize your spine while your limbs move independently—exactly what it needs to do in real life.

Next, we're leveling up the basic plank. Get into a high plank position—hands directly under your shoulders, body in a straight line from head to heels. Your feet should be about hip-width apart for stability.

Now, lift your right hand and tap your left shoulder. Put it back down, then lift your left hand and tap your right shoulder. The goal here is to keep your hips as still as possible—no rocking side to side. Imagine you're balancing a cup of water on your lower back.

This anti-rotation work is crucial. Your core's job isn't just to crunch forward—it's to resist unwanted movement. Do 20 total taps (10 per side), and really focus on keeping everything stable and controlled.

Get on your hands and knees—hands under shoulders, knees under hips. Keep your spine neutral, not arched or rounded.

Extend your right arm forward and your left leg back simultaneously. Your arm, torso, and leg should form one straight line. Hold for two seconds—this is where the magic happens. Your core is working overtime to keep you balanced and stable.

Return to the starting position, then switch sides. Right leg, left arm. The key here is quality over speed. If you're wobbling all over the place, slow down. It's better to do 5 perfect reps than 20 sloppy ones.

Do 10 reps per side. This exercise builds that crucial back-to-front core strength and improves your balance and coordination.

For this one, you'll need a resistance band anchored at chest height, or you can use a cable machine if you're at the gym. Stand sideways to the anchor point, holding the band with both hands at your chest.

Step away until there's tension in the band. Your feet should be shoulder-width apart, knees slightly bent. Now, press the band straight out in front of you. The band is trying to pull you sideways—your core's job is to resist that rotation.

Hold for 20-30 seconds, keeping your torso completely still. Don't let your shoulders or hips twist. Bring it back to your chest, then switch sides.

No band? No problem. Hold a weight plate or even a water bottle with both hands and do the same movement. The anti-rotation work is what matters.