Exercises
Build a strong, functional core with bodyweight exercises: hollow holds, leg raises, L-sits and more.
19 Articles
– Full-body compound exercise combining squat, plank, push-up and explosive jump – Muscles: quads, glutes, chest, shoulders, triceps, abs, all in one movement – 4 variations from simplified burpee to pull-up burpee, plus HIIT and 30-day programs
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– Anatomy breakdown: rectus abdominis, obliques, transverse and how they work together – 12 exercises: crunch, plank, hollow hold, L-sit, dragon flag and more – 3 programs: beginner (3x/week), intermediate (4x/week), advanced (5x/week)
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– Quadruped hold: all fours with knees hovering 5-10cm off the ground – Muscles: rectus abdominis, obliques, transverse, shoulders, quads – Progressions: static hold → dynamic crawl → shoulder taps → bear crawl
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– Dynamic rotational crunch: elbow-to-opposite-knee pedaling motion – ACE study-backed: one of the most effective ab exercises for oblique activation – Complete ab circuit included, plus beginner to advanced variations
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– Crunch variant with soles together and knees open (butterfly position) – Isolates the abs by eliminating hip flexor involvement – Routines for beginner to advanced, plus complementary exercises
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– Classic ab exercise: shoulders off the floor, targeting the rectus abdominis – Proper form breakdown: breathing, neck position, controlled range of motion – Beginner to advanced routines plus alternatives for a complete core
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– Dynamic core exercise: opposite arm-leg extension while lying on your back – Targets deep abs (transverse, rectus, obliques) without spinal compression – Safe for all levels: ideal for lower back pain prevention and building coordination
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– Advanced version of floor leg raises: suspended from bar, targets lower rectus abdominis + obliques as stabilizers – Anti-swing technique: scapular engagement, 2s up / 3s down, pelvic tilt focus – 8-week program from hanging knee raises to straight-leg sets with pause
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– Floor exercise targeting the lower rectus abdominis and hip flexors – Anti-extension pattern: spine stays stable while legs move through full range – Stepping stone toward hanging leg raises and dragon flag
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– Dynamic full-body exercise: alternate driving knees to chest from push-up position – Muscles: abs, hip flexors, quads, deltoids + serious cardio conditioning – 7 variations: incline, Spiderman, cross-body, double, elbow plank, sliding, TRX
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– Isometric core exercise: forearms or hands, straight body from head to heels – Key tension points: abs drawn in, glutes squeezed, quads engaged, regular breathing – Foundation for advanced skills: builds toward dragon flag, full planche and improves push-up strength
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– Pelvis curls toward your chest: the opposite of a regular crunch – Targets the lower rectus abdominis and the V-line (Apollo's belt) – 6-week progressive program plus 5 variations from beginner to weighted
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– Trunk rotation in V-sit position: constant tension on obliques and full abdominal wall – Weighted progressions: bodyweight → 2-5 kg → 10-20 kg, plus kettlebell-specific variants – 15-minute circuit included: planks, russian twists, mountain climbers, dead bugs
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– Dynamic core exercise: alternating leg beats while lying on your back – Builds deep ab strength, trunk stability and coordination – 4 variations (vertical, horizontal, cross, banded) plus full programming
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– Dynamic plank exercise that challenges core stability through anti-rotation – Tap opposite shoulder while keeping hips perfectly still, full-body engagement – Progressions from knees to push-up combos, program 3x20 taps to 60s continuous
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– Lateral core hold targeting obliques, lateral stabilizers and deep abs – Key form cues: elbow under shoulder, hips lifted, body straight from ankles to head – Prevents back pain, sculpts abs, improves balance and protects the spine
Read more → - 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
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Master the bird dog: muscles worked, step-by-step technique, common mistakes and progressions from static holds to banded and unstable-surface variations.
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- 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
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