Read

• Core Anatomy:  Learn About Core Muscles
• Core Exercises:  Why You Should Strengthen Your Core Muscles (Mayo Clinic)

Watch

Core Functions and Movements

• Flexion/Extension
• Lateral Flexion
• Rotation

Anti-training 

“Anti” means resistance motion or forces acting the body.

Anti-Rotation include the Pallof Press:

Anti-Lateral Flexion includes uni-lateral farmer carry:

Anti-Extension includes Ab Wheel Roll Outs:

More Core Exercises

• Hollow Body 
• Plank Series
  • Static Planks
  • Lateral (side)
  • Prone (front)

• Dynamic Planks
  • Side Plank with Rotation
  • Transitional (Side to Front to Side)
  • Body Saw

• Straight Leg Sit Ups (Shoulders to Hips)
• Reverse Sit-Ups (Hips to Shoulders)
• Superman

Activity

1. Warm Up

1. Workout