Core Exercises

Exercise Instructions
Plank 1. Get into a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels. 2. Hold this position, keeping your core tight and back flat.
Side Plank 1. Lie on your side with your legs straight and one forearm directly under your shoulder. 2. Lift your hips off the ground, forming a straight line from head to feet. 3. Hold this position.
Russian Twist 1. Sit on the floor with your knees bent and feet off the ground. 2. Hold a weight or medicine ball with both hands. 3. Twist your torso to the right, then to the left, while keeping your feet elevated.
Bicycle Crunch 1. Lie on your back with your hands behind your head and legs lifted, knees bent at 90 degrees. 2. Bring your right elbow towards your left knee while straightening your right leg. 3. Alternate sides in a pedaling motion.
Mountain Climber 1. Start in a plank position with your hands directly under your shoulders. 2. Drive one knee towards your chest, then quickly switch legs. 3. Continue alternating as if running in place.
Leg Raise 1. Lie on your back with your legs straight and hands under your lower back for support. 2. Lift your legs up to a 90-degree angle. 3. Lower them back down slowly without touching the ground.
Hanging Leg Raise 1. Hang from a pull-up bar with your arms fully extended. 2. Lift your legs up towards your chest, keeping them straight. 3. Lower them back down slowly.
V-Up 1. Lie on your back with your arms extended overhead and legs straight. 2. Simultaneously lift your legs and upper body, reaching your hands towards your feet. 3. Lower back down to the starting position.
Flutter Kick 1. Lie on your back with your legs straight and hands under your lower back for support. 2. Lift your legs slightly off the ground and perform small, quick up-and-down kicks.
Toe Touch 1. Lie on your back with your legs straight up towards the ceiling and arms extended towards your toes. 2. Crunch up, reaching your hands towards your toes. 3. Lower back down to the starting position.
Reverse Crunch 1. Lie on your back with your legs bent and feet off the ground. 2. Lift your hips off the ground, bringing your knees towards your chest. 3. Lower back down to the starting position.
Ab Wheel Rollout 1. Kneel on the ground with an ab wheel in your hands. 2. Roll the wheel forward, extending your body into a straight line. 3. Roll back to the starting position, keeping your core tight.
Dead Bug 1. Lie on your back with your arms extended towards the ceiling and legs lifted, knees bent at 90 degrees. 2. Lower your right arm and left leg towards the ground. 3. Return to the starting position and alternate sides.
Bird Dog 1. Start on your hands and knees in a tabletop position. 2. Extend your right arm forward and left leg back, forming a straight line. 3. Return to the starting position and alternate sides.
Cable Woodchopper 1. Stand with feet shoulder-width apart next to a cable machine with a high pulley. 2. Grip the handle with both hands and pull it diagonally across your body, from high to low. 3. Return to the starting position and repeat on the other side.
Medicine Ball Slam 1. Stand with feet shoulder-width apart, holding a medicine ball overhead. 2. Slam the ball down to the ground with as much force as possible. 3. Catch the ball on the bounce and repeat.
Seated In-and-Out 1. Sit on the floor with your hands behind you for support, legs extended. 2. Pull your knees towards your chest, then extend your legs back out without touching the ground.