The Bear Plank Pull Through is a core exercise performed in a bear plank position (hands and knees hovering just off the floor) reaching under the body to drag a kettlebell from one side to the other. The anti-rotation demand of resisting the kettlebell’s pull on the torso while maintaining a stable, level bear plank…
Med Ball Toe Touches are a simple and effective core exercise that targets the upper abs through a small, controlled range of motion. Holding a medicine ball increases resistance and adds a stability challenge as you crunch upward to reach your toes, making it a great movement for ab-focused circuits or finishers. Primary Muscles Worked:…
Back Crunches are a simple, bodyweight movement that targets the lower back and glutes. Done lying face down, this exercise helps build awareness and strength in the posterior chain (especially the spinal erectors) making it great for beginners, warm-ups, or at-home training. Primary Muscles Worked: Erector Spinae (Lower Back)Secondary Muscles Worked: Glutes, HamstringsEquipment Needed: None…
Barbell Rollouts are a powerful core exercise that builds serious strength in the abs, obliques, and deep stabilizing muscles of the trunk. Using a barbell loaded with round plates, this movement challenges your ability to maintain control and resist extension as you roll forward and back. It’s a tough, effective alternative to ab wheel rollouts…
The Decline Sit-Up is a core-strengthening exercise that increases abdominal engagement by adding resistance through body angle and gravity. Performed on a decline bench, it challenges the rectus abdominis through a greater range of motion, helping build stronger and more defined abs. It’s a classic movement for developing midline control and trunk strength. Primary Muscles…
The Dragon Flag is an advanced core exercise popularized by Bruce Lee, designed to build exceptional abdominal and hip flexor strength while improving total-body control. It challenges your entire midsection by keeping your body rigid as you lower and raise it from a lying position, demanding immense core tension and stability. Primary Muscles Worked: Abdominals…
Welcome to your comprehensive guide to the Boat Pose, also known as Navasana (for Yoga) in the ancient language of Sanskrit. This is a core-strengthening pose that balances your body on the fulcrum of your sit bones, a true testament to poise and power in the realm of yoga. In this guide, I’ll go over,…
V-Ups are a core-strengthening movement that targets both the upper and lower abdominal muscles at the same time. By lifting your arms and legs simultaneously to meet at the top, you create a “V” shape with your body—engaging the entire midsection with each rep. This is a more advanced ab exercise that builds strength, control,…
The Stability Ball Body Saw is an advanced core stability exercise that challenges the abs, shoulders, and hips through dynamic tension. By holding a plank position with your forearms on a stability ball and rocking your body forward and back, you increase core engagement and shoulder stability while training your body to resist extension. Primary…
Around The World Med Ball Slams are a great dynamic core exercise that can add some nice variety to any workout in place of more ‘traditional’ (but sometimes boring) core exercises. In this guide, I’m going to teach you how to properly do Around The World Med Ball Slams, explain the benefits of this movement…