When it comes to fitness, sculpting a toned and lean midsection is a common goal of many. But getting to that strong, defined core takes more than endless effort. Functional training offers a smarter, more effective way to target your stomach and strengthen your entire body. By focusing on exercises that mimic real-life movements, you not only work your core muscles, but you also improve your balance, stability, and coordination. Functional exercises are designed to work multiple muscle groups, making them ideal for burning calories and eliminating excess fat around your waistline.
The beauty of functional training is its practicality. These exercises are designed to improve the way your body performs everyday tasks, from lifting and bending to twisting and balancing. In doing so, they train your core to stabilize and support your movements, which is essential for achieving a sculpted stomach. Beyond aesthetics, a strong core protects the lower back, improves posture and reduces the risk of injury during workouts or daily activities. This holistic approach ensures that you not only build muscle, but create a strong foundation for overall fitness.
If you’re ready to take it to the next level and slim down your waistline, the following functional exercises will help you get there. From fundamental moves like the plank to more dynamic exercises like the Turkish hold, each targets your tummy in a unique way. Perform them consistently and you will not only notice a difference in your core strength, but also in the ease with which you move forward in life.
The exercises
Dead insect

The dead bug is a fantastic starting point for building core stability. This exercise teaches your abdominal muscles to resist extension, which is essential for protecting your lower back and improving posture. By keeping your core engaged throughout the movement, you train your body to maintain control during other, more complex exercises.
- Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle.
- Slowly lower your right arm and left leg toward the floor while keeping your core tight and your back flat against the floor.
- Return to the starting position and repeat on the opposite side.
- Perform 3 sets of 12 repetitions on each side.
Pallof Press


The Pallof press is a functional training staple for good reason. It strengthens your obliques and core muscles by resisting rotational forces, which is essential for maintaining stability in daily activities. This anti-rotation exercise also improves balance and coordination, making it a must-have in your core routine.
- Attach a resistance band to a sturdy anchor at chest height.
- Stand perpendicular to the anchor, holding the band with both hands at chest level.
- Walk away from the anchor to create tension in the band and extend your arms straight out in front of you.
- Hold the position for 2 seconds before returning to the starting position.
- Perform 3 sets of 10 repetitions per side.
Plank with shoulder tap


This plank variation challenges your basic stability and coordination by adding a dynamic element. Shoulder pressing forces your abdominal muscles to stabilize your torso while resisting the urge to rotate, improving overall core strength. Plus, it engages your shoulders and arms for a full-body workout.
- Start in a high plank position with your hands under your shoulders and your feet slightly wider than hip-width apart.
- Lift your right hand and tap your left shoulder, keeping your hips stable and perpendicular to the floor.
- Alternate sides, maintaining a straight line from head to heels.
- Perform 3 sets of 10 taps per side.
Lumberjack


The lumberjack is a dynamic exercise that targets your obliques with a rotating movement. This functional movement mimics real-life twisting actions, such as turning to lift or place objects, while building strength in your core and shoulders. It’s a great way to add variety to your workout routine.
- Hold a dumbbell or medicine ball in both hands.
- Stand with your feet shoulder-width apart and rotate the weight diagonally across your body, starting at one hip and moving over the opposite shoulder.
- Reverse the movement and return to the starting position.
- Perform 3 sets of 12 repetitions on each side.
Single Leg Romanian Deadlift


This unilateral exercise is a powerful tool for strengthening your posterior chain while challenging your balance and core stability. By performing the movement on one leg, you engage your core muscles to stabilize your torso, making it a great functional movement for strength and mobility.
- Hold a dumbbell in your right hand and balance on your left leg.
- Hinge at your hips and lower the dumbbell toward the floor while extending your right leg behind you.
- Keep your back straight and your core engaged as you return to the starting position.
- Perform 3 sets of 10 repetitions per side.
bird dog


Bird dog is a core exercise that emphasizes stability and coordination while strengthening the lower back and abdominals. It mimics the functional movements of crawling and climbing, helping to improve posture and balance. This exercise is also low impact, making it accessible to all fitness levels.
- Start on all fours with your wrists directly under your shoulders and your knees under your hips.
- Extend your right arm forward and your left leg back, keeping your hips perpendicular to the floor.
- Hold the position for 2-3 seconds, then return to the starting position.
- Alternate sides, performing 3 sets of 10 repetitions per side.
Side lunge


Lateral lunges strengthen your lower body while improving mobility and balance. By moving laterally, you engage your adductors and obliques, which often don’t get enough attention in traditional workouts. This exercise is excellent for improving hip flexibility and core stability.
- Stand with your feet hip-width apart and your hands clasped in front of your chest.
- Step your right foot out to the side, bend your knee and push your hips back while keeping your left leg straight.
- Return to the starting position and repeat on the other side.
- Perform 3 sets of 12 repetitions on each side.
Side plank with hip dip


The hip tilt side plank takes the standard side plank to the next level by incorporating a dynamic movement. This variation targets your obliques and deep core muscles, helping to slim your waist while improving overall core strength.
- Lie on your side with your elbow directly under your shoulder and your feet stacked.
- Lift your hips in a straight line from head to heels, forming a side plank.
- Lower your hips slightly toward the floor, then return them to the starting position.
- Perform 3 sets of 12 dips per side.
Reverse plank


The reverse plank is a powerful exercise for strengthening the core, shoulders and lower back. It also stretches your hip flexors and improves overall posture. This move complements more traditional planks by targeting the posterior chain.
- Sit on the floor with your legs extended and your hands placed behind you, fingers pointing toward your feet.
- Press into your palms and lift your hips until your body forms a straight line from head to heels.
- Hold the position for 20 to 30 seconds, then lower back down.
- Perform 3 sets.
Glute Bridge Walk


The glute bridge walk is a functional exercise that combines core stability and glute activation. By adding a walking movement, you challenge your balance and engage your lower abdominal muscles. This movement also supports hip mobility and lower back strength.
- Lie on your back with your knees bent, feet flat on the floor and arms at your sides.
- Lift your hips into a bridge position, creating a straight line from your knees to your shoulders.
- Lift your right foot off the ground and bring your knee toward your chest, then lower it.
- Alternate sides, performing 3 sets of 10 repetitions per side.
Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in the health and fitness industry for 15 years. Learn more about Tyler
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