Sunday Funday: Core Stability and Balance Workout of the Week

June 2
Sunday Funday: Core Stability & Balance Workout of the Week

Welcome back to Sunday Funday, your weekly 20 to 30 minute movement reset to sharpen control, reinforce posture, and support your spine. Today’s focus is core stability and balance, using bodyweight-only exercises you can do right in your living room. No equipment, no stress—just focused, feel-good work to build resilience from the inside out.

This session is fully scalable, whether you're just getting started or looking to dial in technique.

Let’s get to it.

Warm-Up (5 Minutes)

March and Reach (10 per side)
How: March in place while reaching your opposite arm overhead.
Beginner: Keep the arm movement small and slow.
Advanced: Add a light hop as you march for added challenge.

Kneeling Hip Shifts (10 reps)
How: Start in a quadruped position (hands and knees). Rock your hips gently back and forth.
Beginner: Perform seated in a chair—shift weight side to side gently.
Advanced: Add small circles during the shift to open hips further.

Wall Angels (10 reps)
How: Stand or sit against a wall. Slide arms overhead slowly while keeping them in contact with the wall.
Beginner: Perform seated with support behind you.
Advanced: Pause for two seconds at the top and bottom of each rep.

Main Routine (3 Rounds)

Tall Plank with Toe Taps
Reps: 10 taps per side
Purpose: Strengthens your anterior core and challenges balance.
Beginner: Perform from knees, tapping each foot out slowly.
Advanced: Hover your tapping foot slightly for added core demand.

Single-Leg Balance Reach
Reps: 8 per side
Purpose: Trains foot stability and hip control.
Beginner: Hold onto a wall and reach just a few inches forward.
Advanced: Reach with both hands, varying the direction each time.

Dead Bug Hold
Duration: 30 seconds
Purpose: Reinforces spinal alignment and deep abdominal engagement.
Beginner: Keep knees bent and arms straight up.
Advanced: Extend opposite arm and leg fully while keeping your low back down.

Standing Cross-Body Knee Drive
Reps: 10 per side
Purpose: Combines rotation with balance for core control.
Beginner: Drive knee slowly and tap your opposite elbow.
Advanced: Add a one-second pause at the top of each rep.

Side Plank Reach-Throughs
Reps: 8 per side
Purpose: Targets obliques, shoulders, and rotation control.
Beginner: Drop the bottom knee and shorten the range of motion.
Advanced: Keep both legs extended and rotate deeply under the torso.

Cool-Down & Mobility (5 Minutes)

Figure-4 Hip Stretch (30 seconds per side)
Sit or lie back, crossing one ankle over the opposite thigh. Gently pull the lower leg toward you.

Seated Torso Twists (10 slow reps)
Sit tall with feet flat. Rotate your upper body side to side, keeping hips still.

Wall Calf Stretch (30 seconds per side)
Stand facing a wall. Place both hands on the wall and step one foot back, keeping the heel grounded.

Tips for Success

Start with One Round
If you're easing back into movement, one focused round done well is more powerful than rushing through three. Add volume as your control improves.

Control Over Speed
Balance and core movements reward precision. Focus on your breathing, slow transitions, and full range of motion.

Use a Mirror or Wall
Get feedback on your form by performing next to a mirror or using a wall for support during balance exercises.

Check In Weekly
Bookmark this page and try the same circuit next Sunday to track how it feels over time. Progress is not always about harder—it’s about better.

See You Next Sunday

Every week is a chance to reset. Make time for your strength, your breath, and your balance. You’ll be surprised how quickly small, consistent sessions begin to shift how your body moves and feels.

Here’s to another strong Sunday Funday. Let’s build from the core out.