Core Exercises

Bracing, flexion and anti-rotation work for your abs and lower back, with equipment, difficulty and instructions written for people who have never done them.

121 exercises across 2 sections.

Abs95
Lower Back27

Abs

The front of your midsection. Crunches, bracing and anti-rotation work.

Lower Back

The muscles running either side of your spine. Hinges, extensions and anything that resists rounding.

Common questions about core training

Will core exercises give me abs?: They build the muscle; whether it shows depends on body fat. Train the core because a braced midsection makes squats, deadlifts and carries safer and stronger.
How long should I hold a plank?: Thirty to sixty seconds with hips level and glutes squeezed. If you can hold two minutes, add load or switch to a harder variation instead of holding longer.
Are sit-ups bad for your back?: Not inherently, but repeated full flexion under load bothers a lot of people. Planks, dead bugs and cable or machine crunches give you the same work with fewer complaints.
How often should I train abs?: Two or three short sessions a week, tacked onto the end of a workout. Five to ten minutes is enough.