0:000:00
Core Strengthening Workout for Full Body Stability
JTM_FIT•Processed: Mar 03, 2026
9-minute workout video. Core, Strength. targeting Core, Abs. medium intensity. helps with Pain Relief, Muscle Strength.
⏱️ Key Moments
Summary:The workout focuses on core strength through three key exercises: the hollow body hold, landmine core rotations, and kettlebell quarter get up, emphasizing functional movement patterns for better stability and strength.
🏃 Guide
This video is designed for individuals looking to enhance their core strength and stability, addressing issues related to poor posture and back pain.
Benefits
Improved spinal stability
Enhanced overall strength and control
Step-by-Step Guide
1
Hollow Body Hold
Lie on your back, pin your lower back to the ground, lift your upper back, extend your legs, and press your arms overhead. You should feel tension in your core. Ensure your lower back remains flat against the floor.
2
Landmine Core Rotations
Stand with feet shoulder-width apart, hinge at the hips, and rotate the barbell while keeping your elbow tight to your body. You should feel your obliques working. Maintain a neutral spine throughout.
3
Kettlebell Quarter Get Up
Hold a kettlebell overhead, drive off your leg to sit up while keeping your eyes on the kettlebell. You should feel your core and shoulder working. Lower back down with control.
Safety Notes
Avoid if you have chronic back pain, spinal injuries, or any condition that limits core engagement.
Duration: 9m 50s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Chronic Back Pain / Disc HerniationObesity
Therapeutic Goals
Pain ReliefMuscle Strength
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
🚫 Contraindications
Avoid this workout if you have: None
Equipment Needed
🏋️ Kettlebell🏋️ None
Primary Focus
💪 Core💪 Abs
Category
CoreStrength
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breath
Tags
#9 min#quick#short#Core#Strength#intermediate#Kettlebell#None#Abs#medium