Abs & Core Training

Core stability and abdominal strength to protect the spine and improve power transfer.

Blend anti-extension, anti-rotation, and flexion movements for a complete core.

Crunch

Primary Muscle: Abdominals and core stabilizers

Secondary Muscles: Hip flexors, obliques, lower back

Equipment: Bodyweight

How to Perform

  1. Set up for Crunch with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the abdominals and core stabilizers.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the abdominals and core stabilizers.
  • Engages the hip flexors, obliques, lower back for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Reverse Crunch

Primary Muscle: Abdominals and core stabilizers

Secondary Muscles: Hip flexors, obliques, lower back

Equipment: Bodyweight

How to Perform

  1. Set up for Reverse Crunch with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the abdominals and core stabilizers.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the abdominals and core stabilizers.
  • Engages the hip flexors, obliques, lower back for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Bicycle Crunch

Primary Muscle: Abdominals and core stabilizers

Secondary Muscles: Hip flexors, obliques, lower back

Equipment: Bodyweight

How to Perform

  1. Set up for Bicycle Crunch with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the abdominals and core stabilizers.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the abdominals and core stabilizers.
  • Engages the hip flexors, obliques, lower back for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Hanging Leg Raise

Primary Muscle: Abdominals and core stabilizers

Secondary Muscles: Hip flexors, obliques, lower back

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Hanging Leg Raise with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the abdominals and core stabilizers.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the abdominals and core stabilizers.
  • Engages the hip flexors, obliques, lower back for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Lying Leg Raise

Primary Muscle: Abdominals and core stabilizers

Secondary Muscles: Hip flexors, obliques, lower back

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Lying Leg Raise with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the abdominals and core stabilizers.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the abdominals and core stabilizers.
  • Engages the hip flexors, obliques, lower back for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Knee Raise (Captain’s Chair)

Primary Muscle: Abdominals and core stabilizers

Secondary Muscles: Hip flexors, obliques, lower back

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Knee Raise (Captain’s Chair) with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the abdominals and core stabilizers.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the abdominals and core stabilizers.
  • Engages the hip flexors, obliques, lower back for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Plank

Primary Muscle: Abdominals and core stabilizers

Secondary Muscles: Hip flexors, obliques, lower back

Equipment: Bodyweight

How to Perform

  1. Set up for Plank with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the abdominals and core stabilizers.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the abdominals and core stabilizers.
  • Engages the hip flexors, obliques, lower back for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Side Plank

Primary Muscle: Abdominals and core stabilizers

Secondary Muscles: Hip flexors, obliques, lower back

Equipment: Bodyweight

How to Perform

  1. Set up for Side Plank with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the abdominals and core stabilizers.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the abdominals and core stabilizers.
  • Engages the hip flexors, obliques, lower back for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Russian Twist

Primary Muscle: Abdominals and core stabilizers

Secondary Muscles: Hip flexors, obliques, lower back

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Russian Twist with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the abdominals and core stabilizers.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the abdominals and core stabilizers.
  • Engages the hip flexors, obliques, lower back for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Cable Woodchop

Primary Muscle: Abdominals and core stabilizers

Secondary Muscles: Hip flexors, obliques, lower back

Equipment: Cable machine

How to Perform

  1. Set up for Cable Woodchop with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the abdominals and core stabilizers.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the abdominals and core stabilizers.
  • Engages the hip flexors, obliques, lower back for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Decline Bench Sit-Up

Primary Muscle: Abdominals and core stabilizers

Secondary Muscles: Hip flexors, obliques, lower back

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Decline Bench Sit-Up with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the abdominals and core stabilizers.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the abdominals and core stabilizers.
  • Engages the hip flexors, obliques, lower back for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Ab Wheel Rollout

Primary Muscle: Abdominals and core stabilizers

Secondary Muscles: Hip flexors, obliques, lower back

Equipment: Ab wheel

How to Perform

  1. Set up for Ab Wheel Rollout with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the abdominals and core stabilizers.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the abdominals and core stabilizers.
  • Engages the hip flexors, obliques, lower back for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Mountain Climber

Primary Muscle: Abdominals and core stabilizers

Secondary Muscles: Hip flexors, obliques, lower back

Equipment: Bodyweight

How to Perform

  1. Set up for Mountain Climber with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the abdominals and core stabilizers.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the abdominals and core stabilizers.
  • Engages the hip flexors, obliques, lower back for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]