The 10 Best Exercises for your Core

We live in a world filled with trends, devices and quick-fix programs that attempt to lure you away from reality. The reality is that the best exercises are the ones that utilize strength and conditioning principles to promote muscle growth, mobility, cardiovascular output, and improved overall wellness. It's not about what's trending and popular on TikTok; it's about what's scientifically proven and used by powerlifters, athletes, trainers and weekend warriors for years across multiple generations. Below are the 10 best exercises everyone should master and implement into their routines, regardless of baseline ability. Master these 10 moves to craft a better body and performance:

Squat

1. Squat  Why it's important: The quintessential lower body exercise. Works quads, hamstrings, glutes and core.How to do it: Feet shoulder-width apart, push hips back like sitting into a chair, go until thighs are parallel to the ground and drive through heels back up to the starting position. Pro tips: Keep your chest up and knees tracking over toes. Bonus: Improves posture, balance and explosiveness.
2. .Deadlift                                                                                                                       Why it's important: Full body lifting with an emphasis on posterior chain (back, glutes, hamstrings) strengthening. How to do it: Feet shoulder-width apart, grip a barbell (or dumbbells) on the ground with a flat back hinging through the hips, drive hips forward to come up to a standing position. Pro tip: Think push the floor away from you with your feet. Bonus: The ultimate strength-building move and king of injury prevention. 
3.  Bench PressWhy it's important: The ultimate upper body, pushing exercise. Works chest, shoulders and triceps. How to do it: Lying on a bench (or ground), bring the barbell down to your chest and drive it up explosively. Pro tip: Tuck elbows—don't flare them out. Bonus: The ideal way to improve pushing power for sports and life functionality
4.  Pull-Up (or Inverted Row)Why it's important: The ultimate bodyweight exercise for building back musculature. Works lats (wings), biceps and core. How to do it: Grip a pull-up bar with palms up or down; pull your chest to the bar and lower yourself back down with control. Can't do one? Start with inverted rows or assisted versions. Pro tip: Squeeze shoulder blades together at the top of the motion before coming back down. Bonus: The ultimate way to improve posture and fight against slouching at a desk all day.
5.  Overhead PressWhy it's important: Shoulder stability and growth; engages entire core for added challenge. How to do it: Stand or sit with a barbell/dumbbells at shoulder height and press overhead until arms are locked out. Pro tip: Abs should be tight so there's no arch in the lower back—glutes should also be engaged! Bonus: Functional upper body strength is a necessity for everyday life.
6.  Push-UpWhy it's important: A whole body pushing movement using only body weight as resistance! How to do it: Start in a plank position, lower your chest just above the ground and push yourself back up. Pro tip: No sagging at the hips or piking up in the air—keep everything in line! Bonus: Scalable movement—knee push-ups are easier; feet elevated push-ups are harder.
7.  PlankWhy it's important: The number one core stabilizing exercise that builds endurance while protecting your spine. How to do it: Place forearms on the ground (in front of you) and keep your body straight from head to heels with tight core engagement. Pro tip: Don't just hang out—squeeze your glutes and quads while maintaining position! Bonus: Improves posture while reducing lower back pain for good!
8.  Lunge (Walking or Reverse)Why it's important: Unilateral leg strength, balance improvement and glute activation when done properly! How to do it: Either step forward or backward, dropping back down into a lunge position where your opposite knee almost hits the floor—but not quite—and driving forward/back up to standing position. Pro tip: Front knee should remain over the ankle! Bonus: Fixes imbalances between your legs if one is stronger than the other!
9.   BurpeeWhy it's important: Full body conditioning + cardio all in one brutal movement! How to do it: Drop down into a squat position, kick your feet out to a plank, perform a push-up, jump your feet back to your hands and explode up into a jump! Pro tip: Scale by taking away the push-up or the jump! Bonus: Burns fat in less time while improving overall cardiovascular work capacity!
10.  Farmer's CarryWhy it's important: Real life strength! Grip strength, core engagement and posture maintenance all under weight! How to do it: Grab heavy dumbbells/kettlebells on either side of your body while standing tall, keeping abs tight while walking around regularly or around a track. Pro tip: Don't shrug—shoulders should be down but not stooped! Bonus: Improves grip strength and mental fortitude! Digital Wellness will help you accomplish your fitness goals. Check us out. Have a Great day.