Core Exercises

Exercise 1: Anti-Extension Dead Bug with Barbell Plate

Notes: Lie on your back with your legs bent at 90 degrees. Hold a weight plate with both hands and slowly raise it until it lightly touches the ground above your head. Keep your lower back pressed against the floor and your lower body stable throughout the movement.

Exercise 2: Anti-Rotation Dumbbell Plank Row

Notes: In a plank position, perform a dumbbell row with one arm while ensuring your body does not rotate. Engage your core to generate a force opposite to the direction of the movement to keep your pelvis stable.

Exercise 3: Anti-Lateral Flexion Side Plank Dumbbell Lift

Notes: In a side plank position, lift a dumbbell using the muscles on the side of your torso. Control your body to avoid following the upward motion of the dumbbell. Aim to lift the dumbbell as quickly as possible without compromising stability.