Front Plank with Leg Lifts is a core stability exercise that builds anti-extension strength while adding a unilateral challenge by lifting one leg at a time. This variation increases glute activation and forces the core to resist rotation and extension, making your plank work more dynamic and effective. Primary Muscles Worked: Core (Rectus Abdominis, Transverse…
Flutter Kicks are a dynamic core exercise that targets the lower abs through quick, alternating leg movements. By keeping your legs extended and slightly off the ground, you engage your entire core, especially the lower portion of the rectus abdominis and hip flexors. It’s a great bodyweight move for building endurance and stability in the…
If you have access to an Ab Crunch Machine at your gym, Machine Ab Crunches can be an excellent addition to your core training. Being able to use a machine weight stack that’s already “ready to go” is a really convenient way to add resistance to your ab training, something many athletes miss out on….
Plank Jacks combine core stability with cardio by adding a jumping jack motion to a high plank position. This movement targets the abs, shoulders, and hip stabilizers while increasing your heart rate. It’s a simple, effective way to build core strength and get a conditioning boost using just your bodyweight. Primary Muscles Worked: Core, Hip…
Ab Rollouts are a challenging core exercise that trains anti-extension strength, resisting arching through the lower back, as you extend your body forward and pull it back in. Using a barbell, ab wheel, or sliders, this move lights up your abs, lats, and shoulders while reinforcing total-body control. It’s one of the most effective bodyweight-style…
The Pallof Press is a core stabilization exercise that targets the deep abdominal and oblique muscles by resisting rotation. It looks simple, pressing a band or cable straight out from your chest, but it challenges your entire midsection to stay square and stable. This makes it excellent for developing core strength, balance, and anti-rotational control…
The Reverse Crunch is a bodyweight core exercise that targets the lower portion of the rectus abdominis by lifting the hips off the floor in a controlled motion. Unlike traditional crunches that focus on curling the upper body, this movement emphasizes the lower abs and helps develop full abdominal strength. It’s a great way to…
Mountain Climber Crossovers are a dynamic core and cardio drill that targets the abs—particularly the obliques—while elevating your heart rate. Similar to regular mountain climbers, you bring your knees toward your elbows, but with a crossover twist to engage the rotational core muscles. They’re perfect for warm-ups, core circuits, or conditioning finishers. Primary Muscles Worked:…
Plank to Push-Ups combine core stability with upper body strength by moving between a forearm plank and a high push-up position. This dynamic bodyweight movement targets the abs, shoulders, and triceps while challenging coordination and control. It’s a great total-body exercise for building endurance, improving posture, and reinforcing plank and push-up mechanics. Primary Muscles Worked:…
The Plank Pull Through combines core stability with an anti-rotation challenge while also training upper-body pulling strength. Performed in a high plank, you drag a dumbbell, kettlebell, or sandbag from one side of your body to the other, forcing your core to stay stable and resist twisting. It’s a great functional movement that blends strength…