Core Exercise Guide
Browse foundational exercises organized around core. Compare equipment, difficulty and training purpose before choosing movements for a program.
Choose exercises that match your goal, current skill, available equipment and ability to recover. A smaller number of well-practiced movements usually outperforms constant exercise rotation.
Front Plank
Build trunk stiffness against spinal extension.
Side Plank
Build lateral trunk and hip stability.
Pallof Press
Resist trunk rotation while pressing away from the body.
Hollow-Body Hold
Train whole-body tension in a hollow position.
Hanging Knee Raise
Train controlled pelvic flexion while hanging.
Cable Wood Chop
Train controlled trunk rotation across the body.
Ab-Wheel Rollout
Challenge trunk control through a long lever.
Suitcase Carry
Build lateral trunk stability while walking with one load.
Front-Rack Carry
Maintain posture while carrying loads at shoulder height.
Dead Bug
Build trunk control.
Farmer Carry
Build loaded-carry capacity.
Bird Dog
Build trunk stability.
Selection principles
Do not choose an exercise simply because it appears in a popular routine. Consider whether it offers a clear progression path, whether the setup is practical, and whether you can perform it through a controlled range without avoidable discomfort.