Core

Core Exercises

Strengthen your core with these exercises.

Showing 31–60 of 128 exercises

Dumbbell Side Bend

Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.

Core

Beginner

Elbow to Knee

Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position.

Core

Beginner

Exercise Ball Crunch

Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).

Core

Beginner

Exercise Ball Pull-In

Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.

Core

Beginner

Farmer's Walk

There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.

Flat Bench Leg Pull-In

Lie on an exercise mat or a flat bench with your legs off the end.

Core

Beginner

Flat Bench Lying Leg Raise

Lie with your back flat on a bench and your legs extended in front of you off the end.

Core

Beginner

Frankenstein Squat

This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.

Frog Sit-Ups

Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.

Core

Intermediate

Front Squat (Clean Grip)

To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.

Good Morning

Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.

Good Morning off Pins

Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.

Gorilla Chin/Crunch

Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.

Hanging Bar Good Morning

Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.

Hanging Leg Raise

Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.

Core

Advanced

Hanging Pike

Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.

Core

Advanced

Hang Snatch

Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.

Hang Snatch - Below Knees

Heaving Snatch Balance

This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.

Heavy Bag Thrust

Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.

Incline Push-Up Medium

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.

Incline Push-Up Reverse Grip

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.

Incline Push-Up Wide

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.

Isometric Wipers

Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.

Jackknife Sit-Up

Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.

Core

Beginner

Janda Sit-Up

Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.

Core

Beginner

Jerk Dip Squat

This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable.