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 rear decline bridge / glute bridge is intended to extend the back and align the upper body with the lower body. The erector spinae in the back, glutes, and hamstrings are involved. This exercise therefore also fits into a glute workout. The glutes work hardest in this exercise. A good exercise f
Practise the glute bridge with your heels on a stability ball, using your glutes and hamstrings to raise your hips while keeping the ball steady.
Want an exercise that strengthens both your glutes and your core? Try the glute bridge with abduction. This exercise is a fantastic way to target multiple muscle groups at the same time, with a focus on the glutes and abductors, while also improving core stability. Execution Lie on your back on
If you're looking for an effective way to strengthen your glutes, the Glute Kick Band exercise is for you. This exercise is unique because it specifically trains the gluteus maximus, medius, and minimus using a resistance band, providing an extra challenge and effectiveness. Execution Begin by f
The Goblet Kettlebell Squat is a fantastic exercise that focuses on strengthening your lower body while also improving your core stability and balance. Because the kettlebell is held close to your chest, you are encouraged to keep your back straight and squat deeper, leading to a more effective work
The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as mentioned above. There can be many differences in how the squat is performed, such as wit
The Goblet Squat is a fantastic exercise that improves lower-body strength and flexibility. Holding a weight in front of your chest, such as a kettlebell or dumbbell, increases the intensity of the traditional squat and places additional emphasis on core stability. Execution Start with your feet
Introduction: The goblet squat with heels elevated is a variation of the traditional goblet squat that focuses on deeper quadriceps activation and improved posture during the squat. Elevating your heels allows you to squat deeper while keeping your torso more upright, making the exercise more effect
Introduction: The Gorilla Row is a powerful compound exercise that targets multiple muscle groups at once. It combines a deadlift position with a rowing movement, providing an intense workout for both your upper and lower body. Execution: Position your feet hip-width apart and slightly bend your
The Half Burpee is a dynamic exercise that helps improve your fitness and train multiple muscle groups simultaneously. It is a less intense variation of the full burpee, but still offers excellent benefits for your speed, strength, and endurance. Execution Start in a standing position with your
Half squats are a fantastic exercise for anyone who wants to strengthen their lower body without having to reach the full depth of a traditional squat. This variation places less stress on your knees and back, making it an excellent choice for beginners or people with injuries. Execution Start w
The Half-Kneeling Quadriceps and Hip Flexor Stretch is an effective exercise for improving the flexibility and mobility of your hips and quadriceps. This stretch helps reduce tension in the lower-body muscles, which is especially beneficial if you sit a lot during the day. Execution Begin by k
The Hamstring Lying Curl Up Stretch is an effective exercise that focuses on strengthening and stretching your hamstrings. This exercise offers a unique combination of flexibility and strength training, which is essential for a balanced fitness regimen. Execution Lie on your back on a comfortabl
The handstand push-up is an advanced exercise that combines strength, balance, and coordination. It is an excellent way to train your shoulders, arms, and chest while also improving core stability. Execution Begin by assuming a handstand position against a wall for stability. Make sure your ha
The Handstand Push-Up on a Chair is an advanced fitness exercise that combines strength, balance, and control. This exercise offers a unique challenge through the use of a chair, further challenging your upper body and core. Execution Find a sturdy chair and place it against a wall for stability
The shoulder press is an exercise that works all three heads of the deltoid (but not to the same extent). This is the deltoid-shaped muscle responsible for lifting the upper arm. In the handstand variation, body weight provides the resistance. A major disadvantage of performing it on the floor is th
The handstand walk is an impressive exercise that tests not only your strength but also your balance and coordination. It is a dynamic movement that challenges your entire body and offers unique benefits for your upper body, core, and proprioceptive skills. Execution Start in a standing position
If you are looking for an effective way to strengthen your core, Hanging Knee Raises are an excellent choice. This exercise is not only great for building strength in your abdominal muscles, but it also improves your grip and arm strength. Execution Begin by gripping a pull-up bar with both hand
If you are looking for an effective way to strengthen your core, Hanging Leg Lifts are an excellent choice. This exercise is not only great for building strength in your abdominal muscles, but also improves your grip and upper-body stability. Execution Begin by gripping a pull-up bar with an ove
The Headstand, also known as the headstand, is an impressive yoga pose that tests not only your balance but also your strength. It is an exercise in which you literally stand on your head, with your body extended straight upward. This pose offers unique benefits such as improving blood circulation t
Heel Touches are a fantastic exercise for strengthening your core and targeting your obliques. This exercise is unique because it not only engages your abdominal muscles but also improves your flexibility and coordination. Execution Lie on your back on a mat, with your knees bent and your feet f
The High Knee Run is a dynamic cardio exercise that raises your heart rate and improves your coordination. It is a fantastic way to activate your lower body and strengthen your core muscles while working on your fitness. Execution: Start standing with your feet hip-width apart. Begin jogging i
The High Knee Twist is a dynamic exercise that not only raises your heart rate, but also improves your core stability and balance. This exercise combines traditional high knees with a twisting movement, making it an excellent cardiovascular workout that also engages your abdominal muscles. Executio
The High Knees Chop is a dynamic exercise that combines cardio and strength, raising your heart rate while simultaneously strengthening your core and lower body. This exercise is unique because it combines the benefits of high knees with the powerful chopping movement, resulting in a full-body worko