Welcome to this Advanced Core Workout — a challenging, intentional session designed to build deep core strength, improve pelvic and trunk stability, and integrate the core with the glutes, hips, and upper body.
This workout uses a mini band and two light to medium dumbbells and focuses on controlled movement, breath-led engagement, and maintaining a strong rib cage–pelvis connection throughout every exercise. If you’re ready to move beyond basic core work and really challenge your stability and coordination, this one’s for you.
Let’s break down the workout so you know exactly why we’re doing each movement and how to get the most out of it.
Subscribe to our YouTube Channel for more weekly workouts and educational videos! We publish one new workout video and 2-3 educational videos a week on our channel.
What You’ll Need
Mini resistance band
Two light to medium dumbbells
Floor space
This is an advanced workout, so move with intention, prioritize form, and modify ranges of motion as needed.
Dead Bug with Band and Weights
We start on our backs in a supine dead bug, placing the mini band around the arches of the feet and pressing the dumbbells straight up toward the ceiling.
Setup:
Knees bent at about 90 degrees
Arms extended overhead, weights stacked over shoulders
Rib cage and pelvis gently connected
Movement:
Exhale as you lower one weight and extend the opposite leg
Finish the exhale as you return to center
Inhale to reset before switching sides
The goal here is anti-extension control. As the limbs move, your torso stays completely still — no rib flare, no arching. A strong, audible exhale helps activate the deep core and maintain that connection.
Banded Glute Bridge with Weights
Next, we move into a glute bridge with the band placed above the knees and weights resting on the hips.
You can adjust foot placement depending on what you want to emphasize:
Feet flat → more glutes and quads
Feet farther out, heels down → more hamstrings
Movement cues:
Exhale to drive hips up
Light posterior pelvic tilt at the top (think tucking the tailbone slightly)
Inhale to lower with control
Maintain constant tension in the band to prevent the knees from caving in
This is about powerful hip extension without rib thrusting — glutes and core working together.
Side-Lying Hip Abduction + Press
We transition to a side-lying position, stacking elbow, hip, and ankle in a straight line while pressing one dumbbell straight up toward the ceiling.
Movement:
Exhale to drive the hips forward (not up)
Light tuck under at the top
Spread the knees and, optionally, the feet for added challenge
Inhale to sit back
This movement targets the lateral glutes and obliques, reinforcing frontal-plane stability — something that’s often missed in traditional core workouts.
Side Plank Pulses
Immediately transition into a side plank, placing the weight on the top hip.
Options:
Hold the plank
Add small pulses
Extend the top leg for increased challenge
If you feel cramping or fatigue, you can lower the hips and continue with controlled leg abductions. This is advanced work — modifications are encouraged to maintain quality.
After completing one side, we repeat the entire sequence on the other side.
Tabletop Row + Kickback
Now we come into a tabletop position with the mini band anchored under one knee and looped across the opposite thigh.
Movement:
Exhale as you row one dumbbell back on a diagonal
Simultaneously kick the opposite foot up toward the ceiling
Inhale to return with control
Key focus:
Rib cage and pelvis stay connected
No arching through the low back
Row to a strong 90-degree elbow bend
This is a powerful cross-body integration exercise, challenging the core to stabilize while the upper and lower body move together.
Bear Position Band Walks
To finish strong, we place the band around the thighs and move into a bear-hover position.
From here, you’ll drive the band toward the opposite elbow, alternating sides.
Important cue: stay slightly more upright than a full plank. If you get too planky, the band will roll — this position keeps tension where we want it and challenges deep core control.
Final Thoughts
This Advanced Core Workout is about more than just “abs.” It’s about:
Breath-led core engagement
Pelvic and rib cage control
Integrating the core with the hips and shoulders
Building real-world strength and stability
Move with intention, honor your limits, and remember that smaller ranges done well are far more effective than forcing bigger movements with poor control.
If you enjoyed this workout and want more like it, be sure to subscribe to our channel. We release:
New workouts every Tuesday
New educational videos every Wednesday
And if you’re looking for a structured, intentional approach to prenatal and postnatal fitness, check out our online pre- and postnatal fitness programs. They’re designed to help you feel strong during pregnancy, confident postpartum, and supported through every phase of motherhood.
Use code YOUTUBE10 to receive 10% off any of our online offerings.
See you in the next workout!
Prenatal Support Courses
Learn the science of pregnancy and birth to take the mystery of labor away! Understand why you are feeling what you feel, and learn strategies to confidently move through pregnancy and birth!
- 9h+ of Video
- Support Group
- Close Captioning
- 5 Workouts/Week
- Gym Workouts
- Self-Paced
Instructor
GINA
Workout on-demand with our prenatal fitness workout videos! Each workout is 30-40 minutes to follow along as you exercise at the same time!
- Birth Prep
- All Trimesters
- Mobility Work
Instructor
GINA
Find comfort and relief from pelvic girdle pain throughout your pregnancy and postpartum period! This program incorporates myofascial sling focused exercises to stabilize across the pelvic girdle joints.
- 3 Weeks
- On Demand Workout Videos to Follow