Exercises
Abs Exercises
Build a strong, functional core with bodyweight exercises: hollow holds, leg raises, L-sits and more.
Bear Crawl: The Complete Full-Body Exercise You Need to Master
- Dynamic quadruped core work: knees hovering 2-5 cm, cross-pattern hand-foot coordination - Muscles: full core, serratus anterior, glutes, quads, deltoids + cognitive stimulation - Progression: static hold 15-20s → 20-40m distances → metabolic circuits
Bird Dog: Core Exercise for a Stronger Back
- Functional core exercise: quadruped position, opposite arm-leg extension - Deep muscles: transverse, obliques, multifidus, spinal erectors, glutes, shoulders - Progressions: static beginner → dynamic → banded/weighted → unstable surface
Hollow Hold: Master This Exercise for Rock-Solid Abs
- Complete isometric core exercise: back flat on floor, limbs elevated - 5-step technique: lie down → engage core → lift limbs → hold arc → breathe - Calisthenics fundamental: prepares planche, front lever, muscle-ups, improves overall stability