6 Exercises For Core Strength & Stability

fit woman

Get ready to sweat while your core trembles! Improve your metabolism and build core strength and stability with these 6 exercises combining HIIT and total-body workout.

This routine will get your heart pumping while increasing stability in your abs, back and glutes. There will be no time for gym selfies—so get ready to work hard if you want to reap the rewards.

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Goal: Burning fat, boosting metabolism and improving core stability.

What do you need?  An 8-10 lb medicine ball and a low- to medium-height box or bench.

Why it works? The focus here is to work your core and legs; you’ll be feeling your shoulders, abs, glutes and quads. The workouts engage your whole body, therefore you’ll raise your metabolism for hours.

How it works? Complete 5 rounds of the following circuit, resting for a maximum of 10-15 seconds between individual exercises, and 60 seconds between circuits.


lateral bound

1 Lateral bound

Reps: 10 on each side

In a neutral stance with hands on hips, shift your weight into one leg and bend your knee to prepare to jump sideways. Raise your free foot and jump as far as you can to the side. Bound back to the other side with your opposite leg now leading the action. Continue bounding back and forth.

single leg deadlift hop

2 Single-legged deadlift hop

Reps: 15 on each side

Stand with feet together and shift your weight into your right foot. Lift your left foot. Raise your arms and explode off your standing leg. As you land, tilt forward, extending your left leg straight behind you until it’s parallel to the ground. Swing your leg forward to come up to standing and immediately repeat. Execute all reps on one leg, then switch legs and repeat.

Medicine ball diagonal chop

3 Medicine ball diagonal chop

Reps: 10 on each side

Stand with feet wider than shoulder-width apart, holding a medicine ball with both hands. Pivot and raise the ball over your right shoulder, then rotate to the opposite direction and bring the ball down near your left foot. Repeat. Execute all reps on one side, then repeat on the other side.


4 Medicine ball plank shuffle

Reps: 10 on each side

Get into high plank position with your right hand on a medicine ball and the left hand on the floor, shoulder-width apart. Roll the ball to the center and bring your left hand from the floor to the ball so both palms are on top. Then bring your right hand to the floor and roll the ball to the left, switch hands, and repeat. Alternate sides for all reps.

medicine ball slam

5 Medicine ball slam

Reps: 15

Stand with feet shoulder-width apart, holding a medicine ball with both hands. Raise the ball straight over head, then explosively throw it into the floor as hard as you can. Catch it as it bounces or squat down to pick it up. Repeat.

Fit woman is performing box jumps at gym

6 Box jumps

Reps: 15

Stand facing a box or bench, about a foot away from it. Bend your knees and bring your arms back, then explode, swinging your arms for momentum, landing on the box with soft knees. Step down and repeat.

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Written by Sarah Johnson

Sarah Johnson is a woman who lives and breathes fitness and healthy lifestyle. She is a regular visitor to the gym and has gained wealth of experience in toning and strengthening the body. In the evenings she likes to read a good detective novel.


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