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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The shoulder press is an exercise that works all three heads of the deltoid (but not to the same extent). This is the deltoid muscle responsible for raising the upper arm. The pectoralis major assists in raising the arms. This particularly applies to the fibers that run from the clavicle to the uppe
The shoulder press is an exercise that works all three heads of the deltoid (but not to the same extent). This is the deltoid muscle responsible for lifting the upper arm. The pectoralis major assists in lifting the arms. This particularly applies to the fibers that run from the clavicle to the uppe
Side bend exercises primarily target the obliques (internal and external). These muscles are located on the sides of the abdomen and enable torso rotation and straightening the torso from a laterally tilted position (lateral flexion of the spine). The rectus abdominis and transversus abdominis prima
Dumbbell Side Bends V2 is an effective exercise that targets strengthening and toning your side muscles, also known as the obliques. This exercise offers a unique way to improve your core stability and contribute to better posture and reduced back pain. Execution Stand upright with your feet sho
The Dumbbell Side Bridge Raise is a dynamic exercise that targets core strength, with a particular focus on the oblique muscles. This exercise combines the stability of a side plank with the strength of a dumbbell raise, making it an excellent choice for anyone looking for a challenging way to train
Introduction: The Dumbbell Side Lunge with Overhead Press is a dynamic compound exercise that challenges both your lower and upper body. This exercise combines a side lunge with a shoulder press, improving your coordination, balance, and strength in a single movement. Execution: Begin with a dum
Dumbbell side lunges are a fantastic way to train your lower body, with a focus on the sides of your legs and hips. This exercise combines strength and flexibility while also improving your balance and coordination. Execution Begin with your feet hip-width apart and hold a dumbbell in each hand
The Dumbbell Side Plank Rotation is a dynamic exercise that not only improves your core stability but also targets your shoulders, arms, and obliques. This exercise combines the strength of a traditional plank with the added challenge of rotation, making it an excellent choice for anyone looking to
If you are looking for an effective way to strengthen and define your shoulders, the Dumbbell Side-Lying One-Arm Raise is an excellent choice. This exercise focuses on isolating the shoulder muscles, providing an intensive workout with an emphasis on precision and control. Execution Lie on your
The Dumbbell Single-Arm Floor Press is a powerful exercise that targets the upper-body muscles, with a particular focus on the chest, triceps, and shoulders. This exercise offers the benefit of isolating each arm separately, which helps improve muscle imbalances and increase core stability. Executi
The Dumbbell Single-Arm Floor Press with Close Elbow is an effective exercise that targets upper-body strength, with a particular focus on the chest, triceps, and shoulders. Performing this exercise from a lying position on the floor limits the range of motion, challenging your muscles differently f
The Dumbbell Single-Arm Leaning Lateral Raise is an effective exercise for isolating and strengthening the shoulder muscles. This exercise offers a unique way to target the lateral deltoids by positioning the body at an angle, resulting in more intense isolation. Execution Find a sturdy surface,
The Dumbbell Single-Arm Overhead Carry is a demanding exercise that focuses on improving your stability, strength, and endurance. By carrying the weight overhead with one arm, you challenge not only your muscles but also your balance and coordination. Execution Begin by choosing a suitable dum
The Dumbbell Single-Arm Shoulder Press is an effective exercise for strengthening your shoulders and improving your stability and balance. By using one arm at a time, you can focus on the muscles on one side of your body, which helps correct imbalances and increase muscle strength. Execution Beg
The Dumbbell Single-Arm Underhand Front Raise is an effective exercise that targets the front of your shoulders, with a unique twist from the underhand grip. This exercise not only helps strengthen your shoulders but also improves your grip strength and arm stability. Execution Begin by standing
Calf raises target the two main muscles in the calves: the gastrocnemius and the deeper soleus. In this variation, perform the exercise on one leg and hold a dumbbell to increase the resistance. Dumbbell single-leg calf raises Muscles involved: Calves: Soleus Gastrocnemius Plantaris (not present in
The Dumbbell Single-Leg Calf Raise with Wall Support is an effective exercise for strengthening and defining the calf muscles. Using a dumbbell increases the intensity, while the wall support provides stability and balance during execution. Execution Find a wall or another stable surface to plac
The Dumbbell Single-Leg Deadlift is a powerful exercise that focuses on improving your balance, strength, and stability. By performing this exercise on one leg, you challenge not only your muscles but also your coordination and focus. Execution Begin by holding a dumbbell in your right hand whil
If you are looking for an effective way to strengthen your glutes while also improving your core and balance, the Dumbbell Single-Leg Glute Bridge is an excellent choice. This exercise targets the gluteus maximus, but also activates your hamstrings and lower back, making it a versatile addition to y
The Dumbbell Single-Leg Side Lunge is a dynamic exercise that focuses on improving your balance, strength, and flexibility. By combining a side lunge with balancing on one leg, this exercise offers a challenging way to engage multiple muscle groups simultaneously. Execution Begin by holding a du
The dumbbell single-leg split squat (also called a Bulgarian split squat) can be compared to lunges. The difference is that you do not step forward or back. You complete a full set with one leg forward first, then repeat it with the other leg. This can make proper execution easier. You only need to
The Dumbbell Single-Leg Split Squat is a powerful exercise that focuses on improving your balance, strength, and stability. By training one leg at a time, you work not only on your muscle strength but also on correcting muscular imbalances between your legs. Execution Find an elevation, such as
The Dumbbell Single-Leg Squat is a powerful exercise that focuses on improving your balance, coordination, and lower-body strength. Performing this exercise on one leg challenges you to build greater stability and strength, offering unique benefits compared with traditional squats. Instructions:
The Dumbbell Single-Leg Squat with Support, also known as the supported pistol squat, is a challenging exercise that combines balance, strength, and flexibility. This variation allows you to practice the pistol squat technique with extra stability, making it an excellent choice for both beginners an