Exercises
Abs Exercises
Build a strong, functional core with bodyweight exercises: hollow holds, leg raises, L-sits and more.
Ab Exercises at Home Without Equipment: The Complete Guide
– 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)
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
Bear Plank: Build a Rock-Solid Core on All Fours
– 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
Bicycle Crunches: Best Exercise for Obliques
– 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
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
Burpees: The Ultimate Full-Body Cardio Exercise
– 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
Exercise: Butterfly Crunch
– 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
Crunches: Proper Form and Ab Training Guide
– 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
Dead Bug: Build Stronger Deep Abs Without Back Strain
– 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
Hanging Leg Raises: The Suspended Exercise for Rock-Solid Abs
– 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
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
Leg Raises: The Best Exercise for Stronger Lower Abs
– 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
Mountain Climbers: Cardio, Core and Full-Body Power
– 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
Plank: The Essential Core Exercise for a Stronger Body
– 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
Exercise: Reverse Crunch
– 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
Reverse Plank: Strengthen Your Entire Posterior Chain
– Targets posterior chain: glutes, hamstrings, lower back, triceps, shoulders – 3-step technique: sit, push hips up, hold straight line from shoulders to heels – Corrects posture imbalances from prolonged sitting and forward-flexion habits
Russian Twists: The Complete Guide to Powerful Obliques
– 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
Exercise: Scissor Kicks
– 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
Shoulder Taps: The Anti-Rotation Exercise for Solid Abs
– 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
Side Plank: Build Stronger Obliques and Lateral Core Stability
– 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