Dynamic Workouts to Strengthen Your Core

This intermediate/advanced Total Core Workout targets all the muscles of the torso include the abs, back, and pelvis. 

These are dynamic exercises using an exercise ball and resistance band or tube.  Take care when performing these exercises and avoid arching the back. 

If you find this difficult, you can place a rolled up towel under the lower back/hips for extra support.  As always, avoid any exercise that causes pain and check with your doctor if you have any injuries or medical conditions.

Equipment Needed

A resistance band and an exercise ball

How To

  • Do this workout 2-3 non-consecutive days a week
  • Each exercise should be slow and controlled. Don't use momentum and don't allow the back to arch.  Modify any exercises as needed or skip any moves that cause pain
  • Beginners: Start with this Beginner Abs Workout if these moves are too difficult.
  • Int/Adv: Perform 1-3 sets of each exercise or go through the exercises circuit-style, one after the other and repeat if desired.

Horizontal Woodchops

Using resistance bands in gym

Wrap tube or band around a sturdy object and stand to the left, holding handles in both hands.  Keeping the arms straight, swing the arms across the body and rotate towards the left, contracting the abs.  Return to start and repeat for 16 reps before switching sides

Ball Exchange

Begin by lying on your back with the legs straight up (bend them if needed) and holding the ball straight up over the body.

(A) Put the ball between the feet, squeezing them to keep the ball in place, and lower both the arms and legs down towards the floor.

(B) Bring them back up and take the ball in your hands. 

(C)  Lower the arms and legs down towards the floor again and continue, exchanging the ball between the hands and feet for 12 reps.

Ball Plank With a Toe Tap

Get into a plank position, balancing with your toes on an exercise ball. It's easier to get into position if you begin with the tops of your feet resting on the ball. Once you feel stable, slowly prop your body up on your toes one foot at a time or just stay on the tops of your feet.

Lift the left leg off the ball and tap the toes to the floor. Bring your left foot back to the ball and repeat, tapping the right toes down. Continue alternating each side for 12 reps.

Be very careful with this exercise!  It's easy to fall off the ball.

Reverse Hyper-Extension on the Ball

Lie face down on the ball and roll forward until you're resting on your forearms, legs straight and toes resting on the floor.  Keeping the legs straight, lift them up until the body is in a straight line, concentrating on the lower back.  Lower the legs slightly and repeat for 12 reps.

Roll Ups With the Ball

Begin seated on the floor, legs, and spine straight and the ball extended out in front of you.  Pull the abs in and engage the pelvis as you roll down onto the mat, feeling each vertebrae make contact, taking the ball over the head. 

Roll back up to start taking the ball up and reaching forward as you come back to sitting.  Repeat for 16 reps and bend the knees to modify this move if your back is arching off the floor.

Plank Press-Ups on the Ball

On your knees, place your forearms on the ball and roll forward a bit until your back is flat.  Straighten the knees and bring the body into a plank position. Hold for 1-2 seconds, lower the knees and repeat for 16 reps.


Lie on the floor with the legs straight up (knees slightly bent if needed) and hold the ball behind the head. Lower the legs a few inches and then bring the ball up as you bring the legs in, touching the ball to the toes in a full crunch.  Lower and repeat for 16 reps.