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Abs & Core

Rectus abdominis, obliques, deep core

Anti-extension, anti-rotation, and dynamic flexion patterns. Real core work — not just crunches.

20 exercises3 training styles
Style
Difficulty
Showing 20 of 20 exercises
CoreBodyweight

Hard-Style Plank

Demo · Phil Daru

Verified Hard-Style Plank demonstration by Phil Daru. Click to play.
CalisthenicBeginner

Hard-Style Plank

Bodyweight

Maximal tension plank. Squeeze everything — done right, 30s is brutal.

Trains the core to resist extension — the job it actually has under load

Rectus abdominisBodyweight

Hollow Body Hold

Demo · FIT.nl

Verified Hollow Body Hold demonstration by FIT.nl. Click to play.
CalisthenicIntermediate

Hollow Body Hold

Bodyweight

Foundational gymnastic core position. Everything active, low back pressed to floor.

Builds strength and size in the rectus abdominis under sustained isometric tension

Lower absBar

Hanging Leg Raise

Demo · FIT.nl

Verified Hanging Leg Raise demonstration by FIT.nl. Click to play.
CalisthenicAdvanced

Hanging Leg Raise

Bar

Straight-leg raise from a dead hang. Elite lower-ab builder.

Builds strength and size in the lower abs under sustained isometric tension

Lower absBar

Hanging Knee Raise

Demo · FIT.nl

Verified Hanging Knee Raise demonstration by FIT.nl. Click to play.
CalisthenicIntermediate

Hanging Knee Raise

Bar

Regression of the leg raise. Knees to chest.

Builds strength and size in the lower abs under sustained isometric tension

Core (anti-extension)Ab wheel

Ab Wheel Rollout

Demo · VEEDFIT

Verified Ab Wheel Rollout demonstration by VEEDFIT. Click to play.
GymAdvanced

Ab Wheel Rollout

Ab wheel

Best anti-extension exercise in existence.

Builds strength and size in the core (anti-extension) through a full, controlled range of motion

Deep coreBodyweight

Dead Bug

Demo · Hinge Health

Verified Dead Bug demonstration by Hinge Health. Click to play.
HomeBeginner

Dead Bug

Bodyweight

Coordination + deep core stability. Great warm-up.

Builds strength and size in the deep core through a full, controlled range of motion

Obliques (anti-rotation)Cable / band

Pallof Press

Demo · Colossus Fitness

Verified Pallof Press demonstration by Colossus Fitness. Click to play.
GymBeginner

Pallof Press

Cable / band

Press the handle out and resist rotation. Bulletproof core work.

Builds strength and size in the obliques (anti-rotation) through a full, controlled range of motion

ObliquesBodyweight

Side Plank

Demo · Runna

Verified Side Plank demonstration by Runna. Click to play.
CalisthenicBeginner

Side Plank

Bodyweight

Lateral core stability. Hold on the elbow, hips high.

Builds strength and size in the obliques under sustained isometric tension

ObliquesPlate / dumbbell

Weighted Russian Twist

Demo · Get Exercise Confident

Verified Weighted Russian Twist demonstration by Get Exercise Confident. Click to play.
HomeBeginner

Weighted Russian Twist

Plate / dumbbell

Rotational core work. Feet up = harder.

Builds strength and size in the obliques through a full, controlled range of motion

CoreParallettes / floor

L-Sit Hold

Demo · Gymless Fitness

Verified L-Sit Hold demonstration by Gymless Fitness. Click to play.
CalisthenicAdvanced

L-Sit Hold

Parallettes / floor

Legs straight out, body supported on hands. Gymnastic staple.

Builds strength and size in the core under sustained isometric tension

Rectus abdominisCable + rope

Cable Crunch

Demo · Colossus Fitness

Verified Cable Crunch demonstration by Colossus Fitness. Click to play.
GymBeginner

Cable Crunch

Cable + rope

Loaded flexion of the spine. High-tension crunch variation.

Builds strength and size in the rectus abdominis through a full, controlled range of motion

ObliquesCable + rope

Cable Woodchop

Demo · ScottHermanFitness

Verified Cable Woodchop demonstration by ScottHermanFitness. Click to play.
GymIntermediate

Cable Woodchop

Cable + rope

Diagonal cable chop trains rotational power and anti-rotation.

Builds strength and size in the obliques explosively, training power as well as size

Rectus abdominisAb mat

Ab-Mat Sit-Up

Demo · Margaux Alvarez

Verified Ab-Mat Sit-Up demonstration by Margaux Alvarez. Click to play.
HomeBeginner

Ab-Mat Sit-Up

Ab mat

Ab mat increases range of motion for the sit-up.

Builds strength and size in the rectus abdominis under sustained isometric tension

ObliquesBar

Hanging Windshield Wiper

Demo · Urbacise

Verified Hanging Windshield Wiper demonstration by Urbacise. Click to play.
CalisthenicAdvanced

Hanging Windshield Wiper

Bar

Hang from the bar and rotate legs side to side. Brutal oblique and grip work.

Builds strength and size in the obliques under sustained isometric tension

CoreBench

Dragon Flag

Demo · FIT.nl

Verified Dragon Flag demonstration by FIT.nl. Click to play.
CalisthenicAdvanced

Dragon Flag

Bench

Hold the body straight while lowering from a shoulder stand. Bruce Lee's signature move.

Builds strength and size in the core through a full, controlled range of motion

ObliquesBodyweight

Side Plank Pulse

Demo · PFITtv

Verified Side Plank Pulse demonstration by PFITtv. Click to play.
CalisthenicIntermediate

Side Plank Pulse

Bodyweight

Pulse the hips up and down in a side plank for extra oblique tension.

Builds strength and size in the obliques under sustained isometric tension

Lower absBodyweight

Leg-Lowering Drill

Demo · Live Lean TV Daily Exercises

Verified Leg-Lowering Drill demonstration by Live Lean TV Daily Exercises. Click to play.
HomeBeginner

Leg-Lowering Drill

Bodyweight

Lie on back and lower legs without letting the low back arch.

Builds strength and size in the lower abs through a full, controlled range of motion

CoreBodyweight

Bear Crawl

Demo · FIT.nl

Verified Bear Crawl demonstration by FIT.nl. Click to play.
CalisthenicBeginner

Bear Crawl

Bodyweight

Quadruped crawl with knees hovering. Builds core stability and coordination.

Builds strength and size in the core through a full, controlled range of motion

CoreDumbbell

Plank Pull-Through

Demo · Runna

Verified Plank Pull-Through demonstration by Runna. Click to play.
HomeIntermediate

Plank Pull-Through

Dumbbell

In a plank, drag a dumbbell from one side to the other with the opposite hand.

Builds strength and size in the core under sustained isometric tension

Lower absPull-up bar

Toes-to-Bar

Demo · WODprep

Verified Toes-to-Bar demonstration by WODprep. Click to play.
CalisthenicAdvanced

Toes-to-Bar

Pull-up bar

A full-range hanging raise that finishes with the toes touching the bar. Demands compression strength, lat engagement and total hollow control.

Builds strength and size in the lower abs through a full, controlled range of motion