Toss those crunches, situps, and legs lifts to the side—real athletes need to utilize core-building exercises that specifically focus on anti-rotation and anti-extension movement. These five moves are critical to establishing a strong foundation that any type of athlete can utilize and build from.

Start with a front plank to get you warmed up. The next exercise is a Swiss ball roll out, which is a more “dynamic version of a front plank,” according to Kelvin Gary, C.S.C.S., a performance-enhancement specialist. Sticking with the theme of being more dynamic, you’ll move onto the dumbbell suitcase carry, an anti-lateral flexion exercise. Finish things off with a landmine rotation (to build core strength through your legs) and a medicine ball scoop toss (which transfers force through your hips without flexing or bending).

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