"Some of the best exercises you can do to strengthen your core are some of the simplest ones," says Kristie Alicea, ACE-certified group fitness instructor and cofounder of ABC Fit Collective. The farmer's carry forces your core to resist flexion (bending), strengthening it through an "antimovement" move.
How to Strengthen Your Core With Farmer's Carries:
- Start standing, holding a medium-weight dumbbell or kettlebell in each hand by your sides. (Here's more on how to choose the right weight.) Make sure your body weight is evenly distributed on each foot, your spine is in a neutral position, and your shoulders are back and open.
- With your arms extended, hold the dumbbells about a few inches away from the sides of your legs; this will activate your abdominal muscles.
- Walk forward, maintaining a neutral spine and keeping your shoulders up and open. Repeat for a set number of steps or a specific amount of time.
