Gym core workout
Start with one or two short sessions per week, allowing recovery between demanding core sessions.

Cable Core Palloff Press: 2 × 10 reps; rest 60s
Stand side-on and press from your chest while keeping your torso facing forwards. Complete each side. Do 10 reps per side; one set includes both sides.
Alternative: Bird dog on the floor

Cable Crunch: 2 × 12 reps; rest 60s
Kneel securely and bring your ribs towards your pelvis rather than pulling the rope down with your arms.
Alternative: Unweighted floor crunch

Dead Bug: 2 × 8 reps; rest 60s
Lie on your back and lower the opposite arm and leg only as far as you can keep your trunk steady. Do 8 reps per side; one set includes both sides.
Alternative: Move one heel at a time with arms still

Reverse Crunch: 2 × 10 reps; rest 60s
Bring your knees towards your chest and gently curl your pelvis off the floor without swinging your legs.
Alternative: Lying knee raise with a smaller range

Start with easy movement and lighter practice sets for the first exercises. The listed sets are working sets.
Choose a load or variation you can control, leaving about two or three more reps possible. Stop for pain or loss of control.
Rest times and session lengths are starting estimates. Allow extra time for equipment setup or longer rests.
The Pallof press and dead bug rep targets are per side. Move slowly enough that each rep is distinct.
This is a core accessory session, not a replacement for training the rest of your body.

https://mylifts.app/workouts/gym-core-workout/