Explore core exercises using bodyweight, cables, and weights, with practical technique tips and guidance for building trunk control safely.
Core exercises train the muscles around your trunk, including the abdominals, lower back, and hips. They appear in strength training, conditioning, and functional movement practice.
This category includes movements that stabilize, flex, rotate, or load the trunk under control. Examples include planks, dead bugs, sit-ups, carries, and drills using cables or a medicine ball. The demands vary: some exercises emphasize endurance, while others focus more on strength, coordination, or resistance to movement.
Keep your ribcage and pelvis controlled and avoid using momentum to complete a repetition. Select a variation you can perform with consistent technique, then increase resistance gradually when using weights, cables, or a medicine ball. Stop if you feel sharp pain and seek qualified coaching if you are unsure about your form.
1.225 exercises
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If you're looking for an effective way to train your abdominal muscles, the decline bench sit-up is an excellent choice. This exercise uses a decline bench, requiring your abdominal muscles to work harder to lift your body. The unique advantage of this exercise is that it allows you to train your co
Looking to add a challenging variation to your push-up routine? Try the Decline Chair Diamond Push-Up. This exercise combines the intensity of decline push-ups with the focus on the triceps and chest muscles of diamond push-ups. The result is a powerful exercise that challenges your upper body in a
The Decline Dumbbell Bench Press is an effective strength exercise that targets the lower chest muscles. The decline position of the bench places unique stress on your muscles, which can lead to better definition and strength in the lower part of the chest. Execution Set the bench to a decline
The bench press is one of the most popular exercises in strength training. It is a compound exercise that engages several large muscle groups. The chest muscles and the front of the shoulder muscles are used to pull the upper arm forward and inward. The triceps are used to extend the arms. Muscles i
The Decline Dumbbell Chest Press is an effective exercise for strengthening and defining the lower chest muscles. This variation of the traditional chest press places greater emphasis on the lower part of the chest, supporting complete chest development. Execution Find a decline bench and lie on
The Decline Dumbbell Press is an effective exercise for strengthening your chest muscles, with a focus on the lower part of the chest. This variation of the dumbbell press creates a unique angle in your training, engaging your muscles differently than the traditional bench press. Execution Find
The Decline Kneeling Push-Up on Box is a variation of the traditional push-up that focuses on strengthening your upper body, with extra emphasis on the upper chest muscles and shoulders. The elevated position of your feet makes the exercise more intense than a standard push-up. Execution Find a
The Decline Machine Chest Press is an effective exercise for strengthening and defining the lower chest muscles. This variation of the chest press specifically targets the lower portion of the chest, which is often overlooked in traditional chest exercises. Execution Adjust the machine seat so t
The pike push-up falls somewhere between a shoulder press and a push-up as an exercise. In other words, between a handstand push-up and a regular push-up. A handstand push-up is essentially a shoulder press using body weight as resistance. The adjusted angle therefore places more emphasis on the sho
The Decline Push-Up Against Wall is a variation of the traditional push-up that focuses on strengthening your upper body from a unique angle. By positioning your feet higher than your hands, you increase the intensity and focus on the upper chest muscles and shoulders. Execution Find a stable wa
The push-up is a well-known compound exercise for the upper body and core muscles. Because of the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore mainly have a stabilizing function, as th
Decline push-ups are a variation of the traditional push-up in which your feet are elevated. This provides a more intense workout for the upper chest muscles and shoulders. Execution Find a stable surface on which you can place your feet, such as a bench or a step. Place your hands on the floo
The Deep Push-Up is an intense variation of the classic push-up that further challenges your chest muscles, triceps, and shoulders. By increasing the depth of the movement, you stimulate the muscles in a unique way, which can lead to improved strength and muscle definition. Execution Begin in th
The push-up is a well-known compound exercise for the upper body and core muscles. Because of the plank position, the muscles in the lower back, glutes and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore mainly have a stabilising function, as the
Looking for an exercise that improves your balance while training multiple muscle groups at the same time? Try the Diagonal Arm and Leg Lift. This exercise is ideal for strengthening your core while also working your back, glutes, and shoulder muscles. Execution: Begin on your hands and knees wi
Introduction: The Diagonal Knee Press is a dynamic exercise that improves both your core stability and coordination. It is a unique movement that combines diagonal force with a knee lift, engaging multiple muscle groups simultaneously. Execution: Follow these steps to perform the Diagonal Knee Pres
Would you like to add an exercise to your routine that targets both your core and glutes? Try Diagonal Leg Lifts. This exercise is unique because it not only focuses on strengthening your glutes but also improves core stability through the diagonal movement. Execution Start on your hands and kne
The Diagonal Punch is a dynamic exercise that not only improves your strength but also your coordination and balance. This exercise simulates a punching motion along a diagonal line, providing a unique combination of muscle activation and cardiovascular training. Execution Begin in a stable stan
The Diamond Push-Up is a variation of the classic push-up that focuses on training your triceps and the inner chest more intensely. By changing your hand position, you can add a unique challenge to your workout routine. Execution Begin in a plank position with your hands under your chest, but pl
The diamond push-up is a variation of the classic push-up that focuses on training your triceps and the inner chest more intensely. By changing your hand position, you can add a unique challenge to your workout routine. Execution Begin in a standard push-up position, but bring your hands togethe
The Diamond Push-Up (On Knees) is a variation of the traditional push-up that focuses on strengthening your upper body, with an emphasis on the triceps and chest muscles. Performing this exercise on your knees reduces the intensity, making it an excellent option for beginners or as part of a recover
Diamond push-ups are a powerful variation of the traditional push-up, in which your hands are placed close together on the floor, creating a diamond shape. This exercise targets the triceps, chest, and front shoulder muscles, providing an intense workout using only your body weight. Execution Be
Diamond push-ups on your knees are a fantastic variation of the traditional push-up. This exercise primarily targets the triceps, but your chest muscles and the fronts of your shoulders also work hard. What makes this exercise unique is the hand position, which helps isolate the triceps further. Ex
Diamond push-ups with the elbows out are a variation of the traditional push-up that focuses on training the chest muscles, triceps, and anterior deltoids more intensely. This exercise offers a unique challenge through the position of the hands, activating the muscles in a different way. Execution