How To Build A Strong Core With Functional Movements

How To Build A Strong Core With Functional Movements

LSI & Long-Tail Keyword Strategy

Core Anatomy & Function: Transverse abdominis activation, pelvic floor engagement, multifidus strength, posterior chain core, inner unit core, outer unit core, diaphragmatic breathing, intra-abdominal pressure, spinal stability muscles.
Functional Movement Principles: Anti-extension exercises, anti-flexion core, anti-lateral flexion strength, anti-rotation core movements, multi-planar core training, core stability vs mobility, proprioception training, neuromuscular control, kinetic chain integration.
Benefits & Applications: Injury prevention core, lower back pain relief core, athletic performance core, daily living core strength, improved posture core, power transfer core, balance improvement exercises.
Exercise Types & Equipment: Bodyweight functional core

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How To Build A Strong Core With Functional Movements

Alright, let's cut through the noise, shall we? You've probably been fed the same old line about building a strong core: endless crunches, sit-ups, maybe some leg raises if you were feeling "advanced." And if you’re anything like me, you probably did them diligently, felt the burn, and then… nothing much changed. Or worse, your back started to ache, your posture slumped, and those promised "shredded abs" remained elusive, a mythical creature hiding somewhere under a layer of unfunctional fat.

I remember when I first started out, probably a couple of decades ago now. I was obsessed with the six-pack, just like everyone else. I’d spend entire gym sessions on the ab mat, grunting my way through hundreds of reps, convinced I was doing everything right. My rectus abdominis certainly felt fatigued, screaming, even. But when it came to lifting something heavy off the floor, or twisting to catch a falling object, or even just standing tall without feeling a perpetual pull in my lower back, I was surprisingly weak, unstable, and sometimes just plain awkward. It was a disheartening realization, a real gut-punch (pun intended) to my carefully constructed ego. All that effort, all that sweat, and for what? A core that looked okay in isolation but failed miserably in the real world. That's when I had my epiphany: the core isn't just a show muscle. It's the central pillar of everything you do, every movement you make, every time you stand, walk, run, lift, or even just breathe.

This isn't just about aesthetics; it's about life. It's about being able to play with your kids without throwing out your back, carrying all the groceries in one trip (because who likes multiple trips?), excelling in your chosen sport, or simply enjoying a long, pain-free life as you age. A truly strong core doesn't just look good; it performs magnificently. It stabilizes your spine, transmits force between your upper and lower body, protects you from injury, and makes you feel powerful and capable. We're talking about a kind of strength that translates directly from the gym floor to the chaotic, unpredictable, and wonderfully challenging arena of your everyday life. So, if you're ready to ditch the ineffective routines and build a core that truly serves you, a core that’s resilient, robust, and ready for anything, then settle in. We're about to embark on a journey that will fundamentally change how you view and train your core. This isn't just another workout plan; it's a re-education, a paradigm shift that will empower you to move better, feel better, and live better. Let's get to it.

The Core: More Than Just Abs

Alright, let's get one thing straight right off the bat: the "core" is not just your abs. It's not just that six-pack muscle, the rectus abdominis, that everyone obsesses over. That's like saying a car is just its hood ornament. Sure, it’s visible, it’s part of the package, but it hardly defines the engine, the chassis, the transmission, or the suspension system working tirelessly beneath the surface to make the whole thing go. The common misconception that core training equates to endless crunches is one of the most detrimental myths perpetuated in fitness, leading countless individuals down a path of frustration, injury, and ultimately, an underdeveloped and dysfunctional core.

The actual core is a complex, three-dimensional network of muscles that wraps around your entire midsection, from your diaphragm at the top to your pelvic floor at the bottom, and everything in between, front, back, and sides. Think of it as a natural corset, or even better, a super-strong, incredibly sophisticated pressurized cylinder designed to stabilize your spine and transmit force efficiently throughout your body. Its primary job isn't to flex your spine (though it can do that to some extent); its primary job is to prevent unwanted movement, to act as a brace, to create stability, and to allow for powerful, controlled movements from your limbs. This is where concepts like core stability and spinal health truly come into their own, moving far beyond the superficial appeal of a washboard stomach. A strong, functional core is the bedrock of good posture improvement, alleviating back pain, and enabling peak performance in any physical activity, from picking up a dropped pen to performing a heavy deadlift or executing a precise athletic maneuver. It's the central hub from which all meaningful movement originates and through which all significant force is generated and transferred.

Demystifying Core Anatomy

Let's pull back the curtain on this intricate system, shall we? When we talk about core anatomy, we're delving into a symphony of muscles, each playing a crucial role. First, yes, there’s the rectus abdominis – your "six-pack" muscle. It runs vertically down the front of your abdomen and primarily flexes your spine (think crunches). It’s important for powerful flexion, but it’s just one piece of the puzzle. Far more critical for stability are the deeper muscles.

Beneath the rectus abdominis lies the transverse abdominis (TVA). This is often hailed as the "holy grail" of core muscles, and for good reason. It’s the deepest abdominal muscle, running horizontally around your midsection like a natural weight belt. Its fibres wrap around from front to back, and when it contracts, it cinches in your waist, creating intra-abdominal pressure that stabilizes your lumbar spine before any movement even begins. Think of it as your body's internal bracing mechanism. Then we have the obliques – internal and external – which run diagonally along your sides. These are crucial for rotation, anti-rotation (resisting rotation), and lateral flexion (bending sideways). They work in tandem with the TVA to provide comprehensive stability and enable powerful twisting movements.

Moving to the back, we have the erector spinae muscles, a group that runs along your spine from your neck all the way down to your sacrum. These muscles are responsible for extending and stabilizing your spine, preventing unwanted flexion, and maintaining upright posture. Neglecting the posterior chain of the core is a cardinal sin in traditional "ab" training. And let's not forget the pelvic floor muscles, which form the base of this cylindrical system, supporting your internal organs and playing a vital role in continence and sexual function. Finally, the diaphragm, your primary breathing muscle, forms the top of this core cylinder. The coordinated action of the diaphragm, TVA, pelvic floor, and multifidus (deep spinal stabilizers) creates what's known as the "core canister," a truly integrated unit essential for optimal core stability and health. Understanding these interconnected components helps us move beyond superficial training to truly functional strength. It’s about building a robust, internal structure, not just a pretty facade.

Why Your "Ab Routines" Failed You

Okay, let's get brutally honest here: if your typical "ab routine" consisted primarily of traditional crunches, sit-ups, and maybe some leg raises performed with questionable form for high reps, then yes, it failed you. It’s not your fault, mind you; this methodology has been drilled into us for decades. The problem isn’t that these exercises are inherently "bad," it's that they primarily target the rectus abdominis and often lead to an overemphasis on spinal flexion. While spinal flexion is one function of the core, it's a relatively small piece of the pie when it comes to real-world functional strength.

Think about it: how often in your day-to-day life do you lie on your back and repeatedly flex your spine with no resistance? Almost never, right? What you do do constantly is lift, carry, push, pull, twist, bend, and stand upright. All of these actions demand your core to stabilize your spine, resist unwanted movement (like your back rounding when you lift something heavy), and transfer force between your limbs. Traditional isolation exercises like crunches, by focusing on a single plane of movement and often neglecting muscular integration, fail to prepare your core for these complex, multi-directional demands. They train your core to be good at one very specific, often non-functional, movement.

Furthermore, many people perform these exercises incorrectly, often "yanking" with their neck, arching their lower back, or relying on momentum rather than controlled muscular contraction. This not only diminishes their effectiveness but can also lead to spinal health issues, disc compression, and lower back pain over time. The fundamental flaw often lies in the approach: seeking to isolate muscles rather than training them as part of an integrated, functional unit. Functional strength, by contrast, emphasizes movement patterns that mimic natural human movement and require the core to work synergistically with the rest of the body. It’s about teaching your core to brace, stabilize, and transfer force effectively, rather than just endlessly contracting one superficial muscle. The goal isn't just to feel the burn; it’s to build a core that can withstand the rigors of life and enable you to move with power, grace, and resilience.

What Exactly Are Functional Movements?

Alright, let's define our terms here, because "functional" is one of those buzzwords that gets thrown around a lot in the fitness industry, often without a clear understanding of what it truly means. In its essence, functional movement is about training your body for real-world strength, for the demands of everyday life, sport, and work. It's about exercises that mimic the natural movement patterns our bodies were designed for – pushing, pulling, squatting, hinging, carrying, and rotating. Instead of isolating individual muscles, functional movements engage multiple joints and muscle groups simultaneously, forcing your body to work as an integrated, cohesive unit. This is critical because that's how your body operates outside the gym.

Think about the last time you picked up a heavy box, twisted to put it on a high shelf, or ran to catch a bus. Did you isolate your biceps? Your quads? No. Your entire body moved in a coordinated fashion, with your core acting as the central nexus, stabilizing your spine and transmitting force from your powerful legs to your arms. Functional movements build this kind of integrated, practical strength, the kind that translates directly from the gym floor to the chaos of life. They improve your balance, coordination, mobility, and stability, making you more resilient and less prone to injury. It’s not just about lifting heavy; it’s about lifting smart and moving well. When we talk about functional core training, we're not just doing a plank for the sake of holding a plank. We're doing a plank to teach our core to resist extension, which is vital when you're carrying a heavy load or bracing for a punch. Every exercise has a purpose that extends beyond the four walls of the gym.

The Pillars of Functional Core Training

To truly grasp functional core training, we need to understand its foundational principles, the "pillars" that guide our exercise selection and execution. These aren't just fancy terms; they describe the primary ways your core should function to protect your spine and enable efficient movement. When your core is strong in these five areas, you unlock a new level of physical capability.

Anti-Extension: This is your core's ability to resist the urge for your lumbar spine (lower back) to arch excessively, particularly during movements like overhead presses, planks, or anything that tries to pull your pelvis forward. Think of it as preventing your belly from "sagging" towards the floor. A weak anti-extension often manifests as an anterior pelvic tilt and lower back pain. Exercises like planks, dead bugs, and hollow body holds are excellent for training this.
Anti-Flexion: While less commonly discussed than anti-extension, anti-flexion refers to your core's ability to resist excessive rounding of the spine, especially under load. This is crucial during deadlifts, squats, or any time you're lifting something heavy off the ground. Your core needs to brace to keep your spine neutral and prevent it from collapsing into a "C" shape. Exercises like heavy loaded carries and proper bracing during big lifts are key here.
Anti-Lateral Flexion: This is your core’s ability to resist bending sideways. Imagine carrying a heavy suitcase in one hand; your core has to work incredibly hard on the opposite side to prevent your torso from collapsing towards the weight. This is vital for maintaining an upright posture and stability during unilateral (one-sided) movements. Side planks and suitcase carries are prime examples.
Anti-Rotation: Perhaps one of the most significant and often neglected aspects of core training, anti-rotation is your core's ability to resist twisting. When you stand on one leg, push off for a sprint, or throw a punch, your limbs are creating rotational forces that your core must actively stabilize against to protect your spine. If your core can’t resist this unwanted twist, that force travels directly to your vulnerable spinal discs. The Pallof press is the quintessential anti-rotational exercise.
Rotation: Finally, we have actual rotation – the core's ability to produce twisting movements in a controlled and powerful manner. This is crucial for sports (golf swings, throwing a ball, tennis serves) and everyday actions like reaching for something behind you. While anti-rotation is about resisting the twist, rotation is about generating it efficiently and safely. Cable wood chops and medicine ball throws (when done correctly) are great for this.

By focusing your training on these five pillars, you're not just building "abs"; you're building a truly resilient, powerful, and functional core that can handle anything life throws at it. You’re training for movement, not just muscle. It’s a holistic approach that ensures your core is bulletproof in all planes of motion, ready to act as the stable foundation for every dynamic action you undertake.

Pro-Tip: The "Bracing" Mantra Forget "sucking in" your stomach. A strong core contracts outward, creating intra-abdominal pressure. Before any functional movement, take a deep breath into your belly, then imagine someone is about to punch you in the gut. Brace your entire midsection, as if you're stiffening your torso into a solid block. This is proper core bracing, and it's your best friend for spinal protection and force generation. Practice it continuously.

Bridging the Gap: Gym to Life

This is where the rubber meets the road, my friends. All the fancy exercises and anatomical knowledge in the world mean squat (pun intended, again) if they don't actually make your life better, easier, or more enjoyable outside the gym. The beauty of functional movements and a truly strong core built on those five pillars is precisely how seamlessly they bridge the gap between your workout session and your actual life. This isn't just theory; it's tangible, felt experience.

Think about lifting groceries. Instead of awkward bending and rounding your back, a core trained in anti-flexion and anti-extension allows you to squat properly, engage your glutes and legs, and lift with a strong, neutral spine. Your core braces, your legs power, and your back stays safe. It’s a dance of coordinated movement that happens almost unconsciously when your core is up to snuff. Or consider playing with kids. My god, the spontaneous, unpredictable movements involved! Squatting down, twisting to catch a toddler mid-fall, running, jumping, crawling – these are all multi-joint, multi-plane movements that demand incredible core stability and dynamic control. A functionally strong core lets you engage fully, without constant worry of tweaking your back or feeling utterly exhausted after five minutes. You become an active participant, not a hesitant observer.

For athletes, be it recreational weekend warriors or competitive beasts, functional core strength is non-negotiable. Every swing of a golf club, every serve in tennis, every jump shot in basketball, every sprint, every single push-off and landing – it all originates from or is stabilized by a powerful core. It’s the engine house, the transmission system. A weak core is a leak in the power chain, dissipating force and leaving you vulnerable to injury. And speaking of injury prevention, this is perhaps the most profound benefit. A robust core acts as a natural shock absorber and protector for your spine. It lessens the strain on your lower back during everyday activities, helps maintain proper posture, and provides a stable foundation from which your limbs can move freely and powerfully. It reduces the likelihood of strains, sprains, and chronic pain. The movements you practice in the gym, like a Pallof press, directly translate to resisting that unexpected twist in daily life. A side plank prepares you for carrying an uneven load. A dead bug teaches your core to stabilize your spine against limb movement. It’s all interconnected, all meaningful. This isn't just about looking good; it's about living better.

Key Functional Core Movements You Need to Master

Alright, let’s get down to the brass tacks: the actual movements. These aren't just exercises; they are fundamental movement patterns that systematically challenge your core in all the ways we’ve discussed – resisting movement, stabilizing, and occasionally, generating controlled power. Forget isolation machines and endless crunches. We're going for compound movements, exercises that make your body work as a single, integrated unit, mimicking the primal patterns humanity has relied on for millennia. We'll hit all five pillars of functional core strength, ensuring a truly robust and resilient midsection.

When you approach these exercises, I want you to adopt a different mindset. Don’t just do the movement; feel it. Focus intensely on your core bracing, on maintaining spinal neutrality, and on controlling every millimeter of the movement. Quality over quantity, always. This isn't a race; it's a mindful practice of building a better, stronger you.

The Anti-Rotation Powerhouses

These exercises are absolute game-changers for core strength, yet they are often overlooked in conventional training. They teach your core to resist twisting forces, which is paramount for spinal health and athletic performance. Your spine is designed to resist rotation much more than it is to generate it.

Pallof Press: This is the undisputed king of anti-rotation.
- How to do it: Stand perpendicular to a cable machine (or use a resistance band anchored at chest height). Grab the handle with both hands, hands interlocked, pulling it to the center of your chest. Brace your core fiercely, tuck your ribcage down, and squeeze your glutes. Slowly press the handle straight out in front of you, maintaining a perfectly still torso. Resist the urge for the cable to pull you back towards the machine or twist your body. Hold for a second at full extension, then slowly return.
- Why it works: The resistance from the cable or band constantly tries to rotate your torso, and your deep core muscles (especially the obliques and TVA) fire intensely to prevent this. It’s pure, isometric anti-rotation, directly training the core’s primary role as a stabilizer. You can vary this by kneeling, half-kneeling, or even staggering your stance for an even greater challenge. I often tell my clients to imagine their torso is cast in concrete – no movement allowed!
Landmine Anti-Rotation:
- How to do it: Stand facing a landmine attachment (a barbell anchored at one end), holding the free end of the barbell with both hands at chest height. Keep your feet shoulder-width apart, knees slightly bent, and core braced. Without letting your hips or torso twist, slowly push the barbell away from your chest, either straight out or slightly upward, maintaining absolute stillness in your midsection. The weight of the barbell will try to pull you into rotation.
- Why it works: Similar to the Pallof press, this exercise provides rotational resistance, but with a different load vector. It’s excellent for building strength that translates to resisting tackles or unexpected forces. The arc of the landmine movement also adds a unique challenge.
Stability Ball Stir-the-Pot:
- How to do it: Start in a plank position, but with your forearms resting on a stability ball. Your body should be in a straight line from head to heels, core braced, glutes squeezed. Now, slowly make small circles with your forearms on the ball, as if you’re stirring a pot. Go clockwise for a set number of reps, then counter-clockwise.
- Why it works: The unstable surface of the ball creates an incredible challenge for your entire core to prevent unwanted movement in all planes, but particularly rotation. Your deep stabilizers are working overtime to keep you from wobbling. This is one of those exercises that looks deceptively easy but will have your core screaming in protest within seconds if done correctly.

Resisting Extension and Flexion

These are your fundamental core stability exercises, teaching your core to maintain a neutral spine and prevent it from arching (extension) or rounding (flexion) under various conditions. These movements are foundational and should be mastered by everyone.

Planks (and their endless variations): The plank is an absolute classic for a reason.
- How to do it: Start on your forearms and toes, body forming a straight line from head to heels. Engage your core, squeeze your glutes, and tuck your pelvis slightly to prevent your lower back from arching. Imagine pulling your belly button towards your spine and bracing your entire midsection. Hold this position.
- Why it works: This is the ultimate anti-extension isometric hold. It teaches your entire core, including your rectus abdominis, TVA, obliques, and erector spinae, to work together to stabilize your spine against gravity. Variations like the commando plank (transitioning from forearm to full plank), plank jacks, or weighted planks can increase the challenge significantly. The key is quality over duration – hold for 20-30 seconds with perfect form, rather than 2 minutes with a sagging back.
Dead Bugs: Don't let the name fool you; this is a remarkably effective exercise for core control and resisting extension, especially when your limbs are moving.
- How to do it: Lie on your back with your arms extended towards the ceiling and your knees bent at 90 degrees directly over your hips (shins parallel to the floor). Press your lower back into the floor firmly – this is non-negotiable and must be maintained throughout the exercise. Slowly extend one arm back overhead while simultaneously straightening the opposite leg towards the floor. Go only as far as you can without your lower back arching off the floor. Return to the start and repeat on the other side.
- Why it works: As your limbs move away from your center, they create leverage that tries to pull your lower back into extension. Your core has to work incredibly hard to resist this, keeping your spine glued to the floor. It’s fantastic for developing independent limb movement while maintaining core stability.
Bird-Dog: Essentially the quadruped version of the dead bug.
- How to do it: Start on all fours, wrists under shoulders, knees under hips. Keep your back flat like a tabletop. Brace your core tightly. Slowly extend one arm straight forward and the opposite leg straight back, keeping your torso absolutely still and level. Imagine a glass of water on your lower back that you don't want to spill. Return to the start and alternate sides.
- Why it works: This exercise challenges your anti-extension and anti-rotation capabilities simultaneously. Your core has to stabilize against the movement of your limbs, preventing your hips from rotating and your lower back from arching or sagging. It builds incredible spinal stability and coordination.
Hollow Body Hold: A staple in gymnastics, this is a demanding but highly effective exercise for comprehensive core strength, particularly anti-extension.
- How to do it: Lie on your back, press your lower back firmly into the floor. Extend your arms overhead and your legs straight out, hovering them just a few inches off the ground. Your body should form a slight "banana" shape, with your core engaged to press your lower back down. The further you extend your arms and legs, the harder it gets.
- Why it works: This isometric hold deeply engages the entire anterior core, especially the rectus abdominis and TVA, forcing them to work synergistically to resist lumbar extension. It's challenging but builds immense global core tension.

Insider Note: Breath is Your Brace! Don't hold your breath during these exercises, especially isometric holds. Instead, learn to breathe behind your brace. Take a deep, abdominal breath, brace your core, and then try to exhale slowly, maintaining that braced position. This maintains intra-abdominal pressure, which is crucial for spinal stability.

Embracing Lateral Stability

Life isn't always straight ahead. We bend, we lean, we carry things unevenly. These exercises specifically train your core to resist lateral flexion, preventing your torso from collapsing sideways, which is crucial for unilateral movements and protecting your spine from uneven loads.

Side Planks: The lateral equivalent of the standard plank.
- How to do it: Lie on your side, supporting your weight on one forearm and the side of your foot. Stack your feet, or place your top foot slightly in front of the bottom one for more stability. Lift your hips off the floor, forming a straight line from head to heels. Engage your obliques and glutes, keeping your hips stable and elevated.
- Why it works: This exercise powerfully targets the obliques and quadratus lumborum (QL), crucial muscles for lateral stability. It trains your core to resist lateral flexion and rotation, which is vital for maintaining an upright posture during daily tasks and athletic movements. You can add variations like hip dips or leg raises for increased challenge.
Suitcase Carries: This is incredibly functional and deceptively difficult.
- How to do it: Grab a heavy dumbbell or kettlebell in one hand. Stand tall, shoulders back and down, core braced fiercely. Walk slowly and deliberately, focusing on keeping your torso perfectly upright and level. Resist the urge for your body to lean towards the weight. Walk for a specified distance or time, then switch hands.
- Why it works: The uneven load forces your core, particularly the obliques on the opposite side of the weight, to work incredibly hard to prevent lateral flexion. It also challenges grip strength and shoulder stability. This mimics carrying a heavy suitcase, a bag of groceries, or a child – pure real-world strength.
Single-Arm Overhead Carry: A step up in challenge from the suitcase carry.
- How to do it: Press a dumbbell or kettlebell overhead with one arm, locking it out fully. Keep your bicep by your ear. Brace your core, squeeze your glutes, and tuck your ribcage down, ensuring your lower back doesn't arch. Walk slowly, maintaining the weight directly overhead and preventing any lateral leaning or twisting of your torso.
- Why it works: This exercise combines overhead stability, shoulder stability, and immense anti-lateral flexion and anti-extension core demands. It’s fantastic for strengthening the entire kinetic chain and building resilient stability for overhead movements.

The Rotational Core Challenge

While resisting rotation is paramount for safety, controlled and powerful rotation is also a key functional aspect of the core. These exercises teach your core to produce twisting movements efficiently and without undue strain on the spine.

Cable Wood Chops (High-to-Low and Low-to-High): These are fantastic for dynamic, integrated core rotation.
- How to do it: Stand perpendicular to a cable machine. For high-to-low, set the pulley high. Grab the handle with both hands. With a brace core and slightly bent knees, rotate your torso and pull the handle diagonally across your body down towards your opposite hip. Pivot on your back foot as you rotate. Control the movement back to the start. For low-to-high, set the pulley low and reverse the direction.
- Why it works: This exercise trains your obliques, transverse abdominis, and even your lats and glutes to work together to generate rotational power. It mimics movements like chopping wood, throwing, or swinging a bat. The key is to initiate the movement from your hips and core, not just your arms.
Medicine Ball Throws (Rotational Slams): Explosive power at its best.
- How to do it: Stand a few feet from a sturdy wall or have a partner. Hold a medicine ball with both hands. Rotate your torso, load up your hips, and then explosively throw the ball against the wall, rotating fully through your core and pivoting on your back foot. Catch it on the rebound and repeat on both sides.
- Why it works: These are incredible for developing explosive rotational power, which is critical in many sports. They train your entire core to generate and transfer force rapidly and powerfully. Ensure you're using your hips and core, not just your arms, to generate the force.
Russian Twists (with caveats):
- How to do it (properly): Sit on the floor, leaning back slightly, with knees bent and feet either on the floor or slightly elevated (harder). Hold a medicine ball or small weight with both hands. Brace your core, maintain a neutral spine (avoid rounding or excessive arching), and slowly rotate your torso from side to side, tapping the weight lightly on the floor beside you.
- Caveats: This exercise often gets a bad rap because it's frequently performed with poor form – excessive spinal flexion, speed, and heavy weight, which can strain the lower back. The key is controlled movement, a neutral spine, and focus on core rotational engagement, not just swinging your arms. If your lower back rounds, lighten the weight or reduce the range of motion. For many, other rotational exercises are safer and more effective. I rarely program this for beginners.

Table 1: Functional Core Exercise Pillars

Integrating the Whole Body

This is where functional core training truly shines. Your core doesn't work in isolation; it works in concert with your entire kinetic chain. Many foundational, multi-joint exercises inherently demand massive core engagement, even if you don't typically label them "core exercises."

Loaded Carries (Farmer's Walk, Zercher Carry, Front Rack Carry): We touched on suitcase carries, but truly, any loaded carry is a core powerhouse.
- How to do it:
  - Farmer's Walk: Hold a heavy dumbbell or kettlebell in each hand, stand tall, brace your core,

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