Core: abs and trunk
Anti-extension, anti-rotation and flexion work that builds a strong, stable midsection to brace and protect the spine.
- Ab wheel rollout
A demanding anti-extension exercise using a rolling wheel.
- Back extension
A posterior-chain movement for the lower-back muscles, glutes and hamstrings.
- Bicycle crunch
An alternating crunch with rotation, working the obliques as well as the abs.
- Bird dog
A four-point drill training anti-rotation and spinal control.
- Cable crunch
A loadable crunch that lets you progressively overload the abs.
- Cable woodchop
A rotational cable movement training the obliques through a full range.
- Copenhagen plank
A side plank with the top leg on a bench, loading the adductors hard.
- Crunch
The basic abdominal curl: a short range, done properly, for the rectus abdominis.
- Dead bug
A floor-based anti-extension drill that teaches bracing without loading the spine.
- Dead hang
A simple hang from a bar for grip, shoulder health and decompression.
- Dragon flag
A full-body lowering from shoulders to toes, the hardest classic ab movement.
- Hanging knee raise
A hanging leg raise with the knees bent, the step before straight legs.
- Hanging leg raise
A hanging movement that trains the lower abs through hip flexion.
- Hollow hold
A gymnastics isometric that trains a rigid, braced trunk position.
- L-sit
A supported hold with straight legs out in front, at parallel bars or on the floor.
- Lying leg raise
A floor leg raise, the accessible step toward hanging work.
- Mountain climber
A plank with alternating knee drives, part core work and part conditioning.
- Pallof press
An anti-rotation exercise that trains the core to resist twisting.
- Plank
An isometric hold that trains the core to resist extension and stay rigid.
- Reverse crunch
A crunch from the bottom up: the pelvis curls toward the ribs, not the other way.
- Russian twist
A seated rotational core exercise: popular, and more often done badly than well.
- Side plank
An isometric hold that trains the obliques and lateral trunk stability.
- Sit-up
A full curl from the floor to upright, training abs and hip flexors together.
- Superman
A face-down hold or lift for the muscles along the back of the spine.
- V-up
A simultaneous leg raise and crunch that folds the body into a V.