Pull - Core and Rotational Stability

Sit on the ground with knees bent and feet flat or slightly elevated for increased difficulty. Hold a medicine ball with both hands, keeping your arms extended in front of your chest. Engage your core and lean back slightly to create a V-shape with your torso and thighs. Twist your torso to one side, bringing the medicine ball toward the ground beside your hip, then rotate to the opposite side. Keep your back straight and avoid using momentum; focus on controlled movements. This exercise targets the oblique muscles and overall core stability.

Start on all fours with your hands aligned under your shoulders and knees under your hips. Engage your core to maintain a neutral spine. Simultaneously extend your right arm forward and your left leg backward, keeping both parallel to the floor. Keep your hips and shoulders square to the ground. Hold briefly, then return to the starting position and repeat on the opposite side. Focus on controlled movements, avoiding any sagging or arching of the back. This exercise targets the core, lower back, and improves stability and balance.

Stand with feet shoulder-width apart, holding a cable handle or resistance band anchored at chest height. Keep your arms extended and engage your core. Rotate your torso horizontally, pulling the cable or band across your body while maintaining a stable stance. Return to the starting position with controlled movement. Focus on twisting through the torso rather than just the arms to effectively target the oblique muscles and improve rotational core strength.