A Human Web
Join

Exercises

Core exercises

Core training teaches the trunk to brace, resist movement and transfer force between the hips and shoulders. Planks, carries, dead bugs and anti-rotation presses all count.

117 moves104 with 3D demosBeginner 45Intermediate 47Advanced 25

Beginner core exercises 45

Bird dog demonstrated on the 3D figure3D demoBird dogBeginner · No equipmentBird dog, one limb at a time demonstrated on the 3D figure3D demoBird dog, one limb at a timeBeginner · No equipmentCat-cow demonstrated on the 3D figure3D demoCat-cowBeginner · No equipmentCross-body crunch demonstrated on the 3D figure3D demoCross-body crunchBeginner · No equipmentCrunch demonstrated on the 3D figure3D demoCrunchBeginner · No equipmentCrunch with the legs on a ball demonstrated on the 3D figure3D demoCrunch with the legs on a ballBeginner · Exercise ballDead bug demonstrated on the 3D figure3D demoDead bugBeginner · No equipmentDead bug heel taps demonstrated on the 3D figure3D demoDead bug heel tapsBeginner · No equipmentElbow-to-knee crunch demonstrated on the 3D figure3D demoElbow-to-knee crunchBeginner · No equipmentExercise ball crunch demonstrated on the 3D figure3D demoExercise ball crunchBeginner · Exercise ballFarmer's carry demonstrated on the 3D figure3D demoFarmer's carryBeginner · A dumbbell + A kettlebellHalf-kneeling Pallof press demonstrated on the 3D figure3D demoHalf-kneeling Pallof pressBeginner · A band + An anchor point

Intermediate core exercises 47

Bicycle crunch demonstrated on the 3D figure3D demoBicycle crunchIntermediate · No equipmentBodyweight get-up demonstrated on the 3D figure3D demoBodyweight get-upIntermediate · No equipmentCable press and rotation demonstrated on the 3D figure3D demoCable press and rotationIntermediate · A cable machineCable reverse crunch demonstrated on the 3D figure3D demoCable reverse crunchIntermediate · A cable machineCaptain's chair knee raise demonstrated on the 3D figure3D demoCaptain's chair knee raiseIntermediate · Other / check instructionsDecline crunch demonstrated on the 3D figure3D demoDecline crunchIntermediate · A bench or boxDecline oblique crunch demonstrated on the 3D figure3D demoDecline oblique crunchIntermediate · A bench or boxDecline reverse crunch demonstrated on the 3D figure3D demoDecline reverse crunchIntermediate · A bench or boxDumbbell side bend demonstrated on the 3D figure3D demoDumbbell side bendIntermediate · A dumbbellForearm plank demonstrated on the 3D figure3D demoForearm plankIntermediate · No equipmentHanging knee raise demonstrated on the 3D figure3D demoHanging knee raiseIntermediate · Pull-up barHollow body hold demonstrated on the 3D figure3D demoHollow body holdIntermediate · No equipment

Advanced core exercises 25

Ab wheel rollout from the knees demonstrated on the 3D figure3D demoAb wheel rollout from the kneesAdvanced · An ab wheelBarbell rollout from the knees demonstrated on the 3D figure3D demoBarbell rollout from the kneesAdvanced · A barbellCable wood chop demonstrated on the 3D figure3D demoCable wood chopAdvanced · A cable machineCopenhagen plank demonstrated on the 3D figure3D demoCopenhagen plankAdvanced · A bench or boxHanging pike demonstrated on the 3D figure3D demoHanging pikeAdvanced · Pull-up barHanging straight-leg raise demonstrated on the 3D figure3D demoHanging straight-leg raiseAdvanced · Pull-up barJackknife sit-up (V-up) demonstrated on the 3D figure3D demoJackknife sit-up (V-up)Advanced · No equipmentL-sit demonstrated on the 3D figure3D demoL-sitAdvanced · No equipmentOtis-up demonstrated on the 3D figure3D demoOtis-upAdvanced · Medicine ballPlank walk-up demonstrated on the 3D figure3D demoPlank walk-upAdvanced · No equipmentRenegade row demonstrated on the 3D figure3D demoRenegade rowAdvanced · A kettlebellSide plank with leg lift demonstrated on the 3D figure3D demoSide plank with leg liftAdvanced · No equipment

Workouts that use them

Narrow it down

More exercises

Questions people ask

What are good core exercises for beginners?

Start with moves graded easy, such as Bird dog, Bird dog, one limb at a time, Cat-cow. There are 45 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do core exercises at home without equipment?

Yes. 42 of the 117 moves here need nothing but your body, a floor, a wall or a step, for example Bird dog, Bird dog, one limb at a time, Cat-cow.

What are the hardest core exercises?

Moves graded advanced or expert include Dragon flag, Front lever, GHD sit-up. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.