Core stability exercises
Core stability exercises in the Fitness Coach catalogue: 103 exercises. Mostly for: Abs, Core, Glutes.
Abs · Beginner
Bent-Leg Raised Crunch (Hands Behind Head)
A bodyweight abdominal exercise with the bent legs held above the floor and the hands behind the head. It develops controlled trunk flexion through a short upper-body curl, unlike a full rise to sitting or a knee-tucking repetition.
Quads · Intermediate
Tuck-to-L-Sit Knee Extension
A bodyweight movement on straight-arm support handles. Straightening and re-bending the knees from a raised tuck changes the leg lever while the thighs stay elevated, challenging the quadriceps, hip flexors and trunk.
Abs · Intermediate
Hanging Knees to Elbows (Continuous)
A hanging core exercise in which the knees rise toward the elbows without a deliberate midpoint pause. The trunk rounds as the knees continue upward, distinguishing this version from the staged variation.
Glutes · Beginner
Side Plank Clamshell (Moving Trunk)
Combines repeated upper-knee opening with additional visible trunk movement in a supported side-plank position. This differs from the related variation that keeps the trunk comparatively steady.
Core · Beginner
Dumbbell Side Bridge (To Straight Line)
A dynamic hip lift in side support with a dumbbell held at the upper hip. The demonstrated rise ends around straight body alignment before the pelvis lowers again, giving it a shorter range than the related high-raise variation.
Abs · Beginner
Janda Sit Up (Partial Range)
A floor-based trunk-curl variation with a shorter rise than the related elbows-to-knees demonstration. The upper torso lifts and returns under control without reaching the full top position of that related version.
Abs · Beginner
3/4 Sit-Up
A bodyweight abdominal exercise that uses a partial sit-up range rather than a full transition to sitting. It targets the abdominal muscles through a controlled trunk-flexion variation.
Abs · Beginner
Alternating Dumbbell Side Bend
A standing dumbbell exercise that moves continuously between lateral bends on both sides. It emphasizes the obliques through lateral trunk flexion.
Abs · Beginner
Cable Side Bend (Near Pulley)
A standing cable lateral-flexion exercise performed close to the pulley. This shorter setup is a lower-demand variation for the obliques compared with the farther cable side bend.
Abs · Intermediate
Cable Side Bend
A standing cable exercise for the obliques that uses lateral trunk flexion. Performed farther from the pulley, this variation creates a greater resistance demand than the near-pulley version.
Abs · Beginner
Sitting Side Bend on a Chair
A seated lateral trunk-flexion exercise using a chair for support. It emphasizes the obliques and side of the waist while limiting lower-body contribution.
Abs · Intermediate
Captains Chair Knee Raises
The Captain's Chair Knee Raise is an effective core exercise that targets the rectus abdominis, obliques, and hip flexors. It is performed using a Captain's Chair apparatus, which supports the upper body while allowing free movement of the legs.
Shoulders · Beginner
Bird Dog Plank
A core-stability variation that combines a plank position with bird-dog-style limb control. It develops the core, glutes, shoulders, balance, and coordination.
Abs · Beginner
Decline Crunch
An abdominal trunk-flexion exercise performed on a decline bench. The bench angle changes the loading of the rectus abdominis compared with a floor crunch.
Abs · Beginner
Kneeling Cable Abs Crunches
Kneeling Cable Abs Crunches target the rectus abdominis and obliques by using a cable machine to provide constant tension throughout the movement. This exercise enhances core strength and stability.
Glutes · Beginner
Bird Dog
A core stability movement that targets the lower back, abdominals, and glutes. It enhances balance, coordination, and overall core strength by requiring simultaneous extension of opposite limbs while maintaining a neutral spine.
Abs · Intermediate
Hanging Knee Raises
An effective core exercise that targets the lower abdominal muscles, hip flexors, and stabilizes the entire core. This exercise is performed by hanging from a pull-up bar and lifting the knees towards the chest while maintaining control and stability.
Abs · Beginner
Ankle Taps
The lying torso twist is an abdominal exercise that targets the oblique muscles. It involves rotating the lower body while keeping the upper body stable, enhancing core strength and flexibility.
Glutes · Beginner
Side Plank Clamshell (Stable Trunk)
Combines a supported side-plank position with repeated opening of the upper knee. The trunk stays comparatively steady while the hip moves, distinguishing it from the related moving-trunk variation.
Back · Advanced
Back Lever
An advanced calisthenics isometric hold on a bar or rings, with the body held horizontally facing the floor. It develops straight-arm pulling strength, shoulder control, and trunk tension.
Abs · Intermediate
Hanging Oblique Knee Raise
A rotational hanging core variation that combines knee raising with a side-directed trunk action. It emphasizes the obliques while also challenging grip, shoulder stability, and abdominal control.
Abs · Beginner
Band Bicycle Crunches
A core-strengthening exercise that targets the abdominal muscles, particularly the obliques, while incorporating resistance bands to increase intensity. This exercise enhances core stability and improves rotational strength.
Abs · Intermediate
Cable Horizontal Pallof Press
A standing anti-rotation core exercise performed with a cable set at chest height. It develops the obliques and trunk stability by resisting rotational force.
Abs · Intermediate
Opposite side elbow to knee
A core strengthening movement that targets the oblique muscles. It involves bringing the elbow across the body to meet the opposite knee, engaging the abdominal muscles and improving rotational stability.
