Βιβλιοθήκη Ασκήσεων

Ab Wheel Rollout strengthens the core by resisting or producing trunk movement under control. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Ab wheel.

Back Extension strengthens the core by resisting or producing trunk movement under control. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Roman chair/hyperextension bench.

Bicycle Crunch strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Floor mat.

Bird Dog strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Floor mat.

Cable Crunch strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, rope.

Cable Woodchop (High to Low) strengthens the core by resisting or producing trunk movement under control. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Cable machine.

Cable Woodchop (Low to High) strengthens the core by resisting or producing trunk movement under control. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Cable machine.

Captain's Chair Knee Raise strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Captain's chair.

Crunch strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Floor mat.

Dead Bug strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Floor mat.

Hanging Leg Raise strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Pull-up bar, captain's chair.

Hip Hinge Drill (PVC) strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: PVC pipe/dowel.

Landmine Twist strengthens the core by resisting or producing trunk movement under control. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell landmine.

Oblique Crunch strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Floor mat.

Pallof Press strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine or band.

Plank strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Floor mat.

Reverse Crunch strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Floor mat.

Russian Twist strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Medicine ball or plate.

Side Plank strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Floor mat.

Side Plank Hip Lift strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Floor mat.

Sit-Up strengthens the core by resisting or producing trunk movement under control. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Floor mat, optional anchor.