**Total Core Strength and Stability Workout**

“` ### Core Strength Workout **Goal:** The objective is to build a strong core, focusing on the abdominal muscles, obliques, and lower back to improve overall stability, balance, and core strength. **Daily Benefits:** Strengthening the core can enhance your ability to perform daily activities, support proper posture, and reduce the risk of back pain and injuries. A strong core is essential for overall body stability, balance, and functional movements, making everyday tasks easier and more efficient. ## Cardio Warmup Exercises **90/90 Wall Balloon-Breathing** Instructions: Hook your heels into the wall with your hamstrings. Tuck your tailbone between your knees. Equipment used: None Duration: 3 minutes Muscles worked: Core, hamstrings [90/90 Wall Balloon-Breathing Video] **High Knees** Instructions: Stand tall and jog in place, bringing your knees as high as possible with each step. Equipment used: None Duration: 2 minutes Muscles worked: Hip flexors, quads, calves [High Knees Video] ## Warmup Stretching Exercises **Adductor Mobilization** Instructions: Extend one leg out. Push your hips back to lengthen your adductor. Keep your spine neutral. Duration: 30 seconds each side Equipment used: None [Adductor Mobilization Video] **Hip Flexor Stretch** Instructions: From a kneeling position, step one foot forward and push your hips forward. Hold and switch sides. Duration: 30 seconds each side Equipment used: None [Hip Flexor Stretch Video] ## Main Exercises **Plank** Instructions: Hold your body in a straight line from head to heels, keeping your core tight. Equipment used: None Duration: 3 sets of 30-60 seconds Muscles worked: Core, shoulders, glutes [Plank Video] **Dead Bug** Instructions: Pull your ribs downward with your abs and hold them there. Roll the front of your pelvis towards your ribs. Equipment used: None Duration: 3 sets of 12 reps per side Muscles worked: Core [Dead Bug Video] **Side Plank** Instructions: Position your spine by locking your ribs down in an exhaled position with your abs. Keep your tailbone tucked under and your ribs pulled down throughout the movement. Equipment used: None Duration: 3 sets of 30 seconds per side Muscles worked: Core, obliques [Side Plank Video] **Banded Pull-Down** Instructions: Fully extend your arms and let your shoulder blades spread at the start. Pull your hands to your chest. Equipment used: Resistance band [Exercise Bands] Duration: 3 sets of 15 reps Muscles worked: Lats, shoulders [Banded Pull-Down Video] **Goblet Squat with Pulse** Instructions: Begin with your abs tightly braced and your ribs pulled downward. Lower down with your weight in your heels. At the bottom, press the weight out in front of you. Equipment used: Dumbbell [Dumbbells] Duration: 3 sets of 12 reps Muscles worked: Quads, hamstrings, glutes [Goblet Squat with Pulse Video] ## Cool-Down **Standing Hamstring Stretch** Instructions: Stand up tall, extend one leg out, and reach towards your toes to stretch your hamstrings. Equipment used: None Duration: 30 seconds each side [Standing Hamstring Stretch Video] **Cat-Cow Stretch** Instructions: On your hands and knees, arch your back up (cat), then lower it and lift your head (cow). Equipment used: None Duration: 1 minute [Cat-Cow Stretch Video] Incorporate this Core Strength Workout into your weekly fitness routine to build a robust and stable core. Focus on proper form and controlled movements to maximize benefits and prevent injury. Keep a fitness journal to track your progress over time and complement your strength training with adequate rest and proper nutrition. It’s important to stay hydrated and listen to your body’s signals to avoid overtraining and to ensure consistent improvement in strength and stability. “`