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.
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The Low-to-High Resistance Band Chest Fly is an effective exercise for training your chest muscles in a unique way. The upward movement from a low position loads your muscles differently than traditional chest exercises. Execution Find a fixed point to attach your resistance band low to the grou
Introduction: The Lunge Overhead Reach is a dynamic exercise that challenges both your lower and upper body. This exercise combines a traditional lunge with an overhead reach, helping improve balance, flexibility, and strength in your arms, legs, and core. Execution: Begin in a standing positi
The Lunge to Knee Drive is a dynamic exercise that combines strength, balance, and coordination. This exercise targets your lower body and core while also boosting your cardiovascular system. The unique benefit of this exercise is that it not only strengthens your muscles but also improves your bala
Lunges are a fantastic exercise for strengthening and toning your lower body. Performing lunges on one side allows you to focus on the stability and strength of that one leg, resulting in a more intense workout. Execution Begin in a standing position with your feet hip-width apart. Step forwar
The Lying Bench External Shoulder Rotation is an effective exercise aimed at strengthening and stabilizing the shoulder joints. This exercise is unique because it specifically targets the rotator cuff muscles, which are essential for healthy shoulder function. Execution Lie on your side on a b
The Lying Bench Internal Rotation Stretch is an effective exercise for improving shoulder flexibility and mobility. This stretch helps loosen the rotator cuff muscles, which is essential for anyone who regularly lifts weights or participates in sports that intensely use the shoulders. Execution
Lying Chest Squeezes is an effective exercise for strengthening and defining your chest muscles. This exercise also helps improve muscle coordination between your chest and arms. Execution Lie on your back on a flat bench or on the floor with a dumbbell in each hand. Hold the dumbbells abo
Introduction: The Lying Chest Squeezes is an effective exercise for strengthening your chest muscles. This exercise not only helps build muscle mass but also improves shoulder stability and arm strength. Execution: Start by taking a mat and lying on your back. Hold a dumbbell in each hand and exten
The (abdominal) crunch is one of the best-known exercises for the abdominal muscles. The rectus abdominis (the basis of a 'six-pack') draws the sternum toward the pelvis by rounding the back. The oblique abdominal muscles at the sides stabilize the core by preventing lateral flexion and rotation. Th
If you are looking for an effective exercise to strengthen and shape your triceps, the Lying Dumbbell Triceps Extension is an excellent choice. This exercise specifically targets the triceps brachii, the large muscle at the back of your upper arm, and offers a unique way to combine isolation and int
This lying knee tuck, labelled Bottoms-Up Half Rep in the demonstration, alternates a bent-knee position with a controlled extension of the legs.
Looking for an effective exercise to add to your workout that targets the muscles of your shoulders and upper back? Try bodyweight lying lateral raises. This exercise is unique because you perform it lying down, providing an isolated workout for the target areas without unnecessary strain on other p
The leg curl is the only exercise in which you can train the hamstrings (and the weaker sartorius) in isolation from other muscle groups. The hamstrings perform the function of bending the knee and are assisted in this by the weaker sartorius muscle. In this variation, a machine is used on which you
The Lying Leg Curl Machine is an effective exercise focused on strengthening the hamstrings. This exercise offers a unique way to increase leg strength and improve hamstring flexibility, which is essential for better posture and a reduced risk of injury. Execution Lie face down on the machine wi
Want to develop a strong core and a flat stomach? Then lying leg raises are an excellent choice. This exercise is not only effective for strengthening your abdominal muscles, but also improves the flexibility and stability of your lower body. Execution Lie on your back on a mat, with your legs s
The Lying Overhead Reach is an effective exercise that focuses on improving your flexibility and strengthening your shoulders and upper back. This exercise is ideal for anyone who wants to improve their posture or add variety to their upper-body routine. Execution Lie on your back on a comfortab
The lying pullover with a resistance band cable is an effective exercise that targets strengthening your upper body, with a special focus on the chest, back, and arm muscles. This exercise offers a unique way to use resistance, providing a dynamic challenge and helping to build strength and flexibil
Want to strengthen and tone your hips and thighs? Lying Side Leg Lifts are a fantastic exercise that targets the muscles on the sides of your hips and thighs. This exercise is perfect for improving your stability, balance, and sculpting your lower body. Execution Lie on your side on a mat, with
The Lying Side Quadriceps Stretch is an effective exercise for improving the flexibility and length of your quadriceps. This stretch helps reduce tension in your thighs and may contribute to better posture and range of motion. Execution Lie on your side on a comfortable surface. Support your h
The Lying Single-Arm Reverse Dumbbell Fly is an effective exercise that targets the muscles in your upper back and shoulders. This exercise is unique because it improves the stability of your shoulder girdle while simultaneously strengthening the muscles around your shoulder blades. Execution Li
The bench press, or 'bench pressing', 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 front of the shoulder muscles are engaged to pull the upper arm forward and inward. The triceps are engaged to ex
The Machine Chest Press is an effective exercise for strengthening your chest muscles. This exercise provides a stable environment that is ideal for beginners or those recovering from an injury. Execution Adjust the machine seat so that the handles are at chest height when you are seated.
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. The pectoralis major assists in lifting the arms. In particular, the fibers that run from the clavicle to the upper arm,
Calf raises target the two main muscles in the calves: the gastrocnemius and the deeper soleus. In this variation, you perform the exercise on a machine. Machine standing calf raises Muscles involved: Calves: Soleus Gastrocnemius Plantaris (not present in everyone) Standing calf raises execution