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Core & Abs exercises

316 exercises for core & abs, each with a demo video, clear steps and coaching tips.

Ab Crunch Back Hyperextnsion with Pulley

Beginner · 4 sets × 20 reps

Ab Crunch Dumbbell Cross Press

Intermediate · 4 sets × 10-12 each side

Ab Crunch Rope Pulley Tricep Extension Easier

Beginner · 4 sets × 12-15 reps

Ab Crunch Tricep Extension with Weight Plate

Intermediate · 3 sets × 10-12 reps

Alternating Elbow Chopper Crunch on Situp Bench

Intermediate · 3 sets × 10-12 each side

Alternating Hand to toe

Intermediate · 4 sets × 20 reps

Alternating Incline Bird Dog

Intermediate · 3 sets × 8-10 each side

Alternating Knee Tuck with Pulley Belt

Intermediate · 3 sets × 10-12 each side

Alternating Rotating Knee Tuck From Plank w/ Leg St

Intermediate · 3 sets × 10-12 reps

Alternating Side Plank with a Reach Over

Intermediate · 3 sets × 8-10 each side

Armpit Knee Tuck on Smith Machine

Advanced · 3 sets × 10-12 each side

Arms out and back holding crunch on sitp up bench

Intermediate · 4 sets × 20 reps

Around the World Crunch on Situp Bench

Intermediate · 3 sets × 8-10 each direction

Around the World with a Side Push with Bumper Plate

Intermediate · 4 sets × 8-10 each direction

Band Pallof Squat

Intermediate · 3 sets × 8-12 reps

Banded Skateboard Straight Ab Tuck Forearm Plank

Advanced · 3 sets × 8-12 reps

Basketball Control Side to Side Core Pulley Row

Intermediate · 4 sets × 10-12 each side

Behind Head Below Knees Around the World Plate

Intermediate · 3 sets × 8-10 each direction

Bent Over Between the Knee Tuck and Raise

Intermediate · 3 sets × 10-12 reps

Bent Over Dumbbell Oblique Complex

Intermediate · 3 sets × 10-12 each side

Bent Over Oblique Twist with D-Handle Pulley

Intermediate · 3 sets × 10-12 each side

Bent Over Oblique Twist with Resistance Band

Intermediate · 3 sets × 12-15 each side

Bent Over Unilateral Oblique Twist

Intermediate · 3 sets × 10-12 each side

Bent Over Wall Sit Golfers Oblique Twist

Intermediate · 4 sets × 15 each side

Bent Over Wall Sit Oblique Twist

Intermediate · 4 sets × 10-15 each side

Bent Over Wide Stance Oblique Twist with Powerball

Intermediate · 3 sets × 10-12 each side

Bent Over Wide Stance Rotation with Powerball

Intermediate · 3 sets × 10-12 each side

Bicep Curl Ab Crunch with Weight Plate

Intermediate · 3 sets × 10-12 reps

Bicycles

Intermediate · 3 sets × 10-12 reps

Bird Dog on Incline Bench

Intermediate · 3 sets × 8-12 each side

Bird Dog Water Bottle Row to Reverse Fly

Advanced · 4 sets × 10 each side

Bodyweight Arm Curl Crunch on Situp Bench

Beginner · 3 sets × 12-15 reps

Bodyweight Crunch with Press on Situp Bench

Intermediate · 3 sets × 10-12 reps

Bodyweight Iso Crunch Overhead Tricep Extension

Intermediate · 4 sets × 30 reps

Bodyweight Russian Twist on Bench

Intermediate · 3 sets × 15-20 each side

Bodyweight Side Plank Adductors

Intermediate · 4 sets × 15 reps

Butterfly Sit Up

Intermediate · 3 sets × 12-15 reps

Chain Punch Situps on Decline Bench

Intermediate · 3 sets × 10-12 reps

Circle Weight Plate Below Knees and Behind Back

Intermediate · 4 sets × 10 each direction

Contralateral Toe Tap Crunch

Intermediate · 3 sets × 12-15 each side

Crossbody Pulley Crunch on Decline Bench

Intermediate · 3 sets × 10-12 each side

Crossbody Pulley Twisting Crunch on Decline Bench

Intermediate · 3 sets × 10-12 each side

Crossbody Pulley Twisting Situp on Decline Bench

Advanced · 3 sets × 8-12 each side

Crossed Arm Crunch on Situp Bench

Beginner · 3 sets × 12-15 reps

Crow Pose to Handstand

Advanced · 5 sets × 3-5 reps

Crow Pose to Handstand Pushups

Advanced · 3 sets × 3-5 reps

D Handle Cable Crunch with Pulley

Intermediate · 3 sets × 12-15 reps

Dead Bug

Beginner · 3 sets × 8-12 each side

Dip Lunges Off 2 Benches

Intermediate · 4 sets × 15 reps

Dips With Alternating Leg Extension

Intermediate · 4 sets × 15 reps

Double Bench Hip Tuck

Intermediate · 3 sets × 10-15 reps

Double Bench Hip Tuck 2

Intermediate · 3 sets × 10-15 reps

Double Bench Knee Tuck with Extension

Intermediate · 3 sets × 10-15 reps

Double Incline Bench Hip Tuck Through

Advanced · 3 sets × 12-15 reps

Double Incline Bench Knee Tuck

Intermediate · 5 sets × 20 reps

Dumbbell Crunch to Shoulder Press

Intermediate · 4 sets × 10-12 reps

Dumbbell Iso Crunch Twisting Punch

Intermediate · 3 sets × 8-12 each side

Dumbbell Knee Tuck Plank

Intermediate · 3 sets × 10-12 reps

Dynamic Standing Knee Tuck

Beginner · 3 sets × 10-15 each side

Elevated Pushup with Knee Tuck and Hold

Advanced · 3 sets × 6-10 reps

Elevated Side Plank Hip Raiser

Advanced · 3 sets × 8-12 each side

Elevated Single Dumbbell Tall Knee Sitbacks

Intermediate · 3 sets × 10-12 each side

Explosive Crunch and Flat Bench Hammer Press

Advanced · 3 sets × 10-12 reps

Feet Elevated on Wall Water Bottle Sit Up

Intermediate · 3 sets × 10-12 reps

Feet Elevated Water Bottle Single Arm Crunch Press

Intermediate · 3 sets × 10-12 each arm

Feet Square Single Arm Oblique Press with Band

Intermediate · 3 sets × 10-12 each side

Flutter Kicks

Beginner · 3 sets × 20-30s

Forearm Plank Dumbbell Pull Through

Advanced · 3 sets × 10-12 each side

Forearm Plank Leg Extension

Intermediate · 4 sets × 8-12 each side

Forearm Plank Twisters

Beginner · 5 sets × 6 reps

Forearm Plank with Banded Alternating Knee Tucks

Intermediate · 4 sets × 10-12 each side

Forward and Backward Dip Knee Tucks

Intermediate · 3 sets × 10-15 reps

Free Weight Twist

Beginner · 4 sets × 10 each side

Full Arm Reach Crunch on Situp Bench

Beginner · 3 sets × 12-15 reps

Full Sit up with arms out on sit up bench

Intermediate · 4 sets × 20 reps

Full Situp with Rope Pulley Tricep Extension Advanced

Advanced · 4 sets × 8-12 reps

Golfers Oblique Twist

Intermediate · 5 sets × 10-12 each side

Gyro Blast

Beginner · 4 sets × 10 each side

Hand Plank on Wall Knee Tuck Calf Raise

Intermediate · 3 sets × 12-15 reps

Hand to toe Abs with band

Intermediate · 4 sets × 20 reps

Hanging Chin Up Knee Tucks

Advanced · 3 sets × 8-12 reps

Hanging Rotating Knee Tucks

Intermediate · 5 sets × 6 reps

Hanging Windshield Wiper

Advanced · 3 sets × 8-10 each side

Head and Knees Around the World with Water Bottle

Intermediate · 3 sets × 8-10 each direction

High Knee Tucks off Plyo Box

Intermediate · 4 sets × 12-15 reps

Hip High Forearm Plank with Alternating Arm Lift

Advanced · 4 sets × 20 reps

Hip Tuck Off Two Benches

Intermediate · 4 sets × 20 reps

Hip Tuck with Olympic Rings

Intermediate · 3 sets × 8-12 reps

Hyperextension Side Crunch with Lat Stretch

Intermediate · 3 sets × 10-12 each side

Hyperextension Side Crunch with Pulley for Lats

Intermediate · 3 sets × 10-12 each side

Incline Bench Straddle Knee Tuck

Intermediate · 3 sets × 10-15 reps

Incline Lower Ab Hip Tuck to T Pose

Advanced · 4 sets × 8-12 reps

Incline Plank Ab Tucks

Intermediate · 3 sets × 10-12 reps

Incline Plank on Stool

Intermediate · 3 sets × 20-40 seconds

Incline Plank on Stool Shoulder Taps

Intermediate · 3 sets × 20-30 seconds

Incline Plank Through the Needle with a Dumbbell

Intermediate · 3 sets × 8-10 each side

Incline Side Plank with Inner Knee Tuck

Intermediate · 3 sets × 8-12 each side

Incline Side Plank with Inner Knee Tuck Toe Touch

Advanced · 3 sets × 8-10 each side

Inner Thigh Knee Tuck to Leg Lift from Side Plank

Advanced · 3 sets × 8-10 each side

Iso Body Row Knee Tuck

Intermediate · 3 sets × 10-12 reps

Iso Crunch Bodyweight Flys on Situp Bench

Intermediate · 3 sets × 8-12 reps

Iso Crunch Cross Body Single Arm Dumbbell Press

Intermediate · 4 sets × 10-12 each side

Iso Crunch Knee Tuck with Alternating Toe Touch

Intermediate · 3 sets × 8-12 total

Iso Elbow Crunch on Situp Bench

Intermediate · 3 sets × 20-40 seconds

Iso Leg Lift Water Bottle T Pose

Advanced · 3 sets × 20-30 seconds each side

Iso Lunge Oblique Twist with Resistance Band

Intermediate · 4 sets × 10-12 each side

Iso Side Crunch Bodyweight Flys on Situp Bench

Intermediate · 3 sets × 8-10 each side

Iso V Crunch Hold

Intermediate · 4 sets × 20-40 seconds

Jumping Forward and Backward Chin Up Knee Tucks

Advanced · 3 sets × 8-12 reps

Jumping Knee Tuck with Mild Hold Olympic Rings

Intermediate · 3 sets × 8-12 reps

Jumping knee tucks

Beginner · 3 sets × 30-60s

Kettlebell Wave Maker

Advanced · 4 sets × 12-15 reps

Knee Highs with a Lateral Resistance Band Pull

Intermediate · 4 sets × 10-15 each side

Knee Tuck Hold with Dumbbell Press

Intermediate · 4 sets × 10-12 reps

Knee Tuck off incline bench

Beginner · 3 sets × 10-12 reps

Knee Tuck on to Stool

Intermediate · 3 sets × 10-12 reps

Knee Tuck Side Plank Row with Weight Plate

Advanced · 4 sets × 8-10 each side

Knee Tuck Sliders with Run and Stool

Advanced · 3 sets × 20-30 seconds

Kneeling Bodyweight Alternating Tea Pot

Intermediate · 4 sets × 30 reps

Knees Bent Forearm Plank Skateboard Tucks

Beginner · 4 sets × 10-12 reps

L Sit Bodyweight Alternating Crossovers

Advanced · 4 sets × 30 reps

L Sit Bodyweight Crunch to Overhead Press

Advanced · 4 sets × 20 reps

L Sit Crunch Hold

Advanced · 3 sets × 15-20 second hold

L Sit Double Leg Abduction and Adduction

Advanced · 4 sets × 8-10 reps

L Sit Dumbbell Crunch to Overhead Press

Advanced · 3 sets × 8-10 reps

L Sit Dumbbell Single Arm Cross

Advanced · 5 sets × 10-12 each arm

L Sit Dumbbell Single Arm Twist to Press

Advanced · 4 sets × 8-10 each arm

L Sit Single Leg Abduction and Adduction

Advanced · 4 sets × 8-10 each leg

L Sit to Handstand

Advanced · 6 sets × 3-5 reps

L Sit V Crunch on Incline Bench

Advanced · 4 sets × 8-12 reps

L Sit Water Bottle Alternating Ab Crunch

Advanced · 4 sets × 20 reps

L Sit Water Bottle Crunch to Overhead Press

Advanced · 4 sets × 20 reps

L Sit Water Bottle Overhead Press to Deep Crunch

Advanced · 4 sets × 20 reps

L Sit Water Bottle Overhead Press to Mini Crunch

Advanced · 5 sets × 15 reps

L Sit Water Bottle Russian Twist

Advanced · 3 sets × 10-12 reps

L Sit Water Bottle Single Arm Russian Twist

Advanced · 4 sets × 20 each side

L Sit Water Bottle Single Arm Twist to Press

Advanced · 4 sets × 15 each arm

Landmine Rotations

Intermediate · 3 sets × 8-12 each side

Lateral Knee Tuck with Abduction Adduction

Intermediate · 3 sets × 12-15 each side

Left Side Ab Hip Tuck to T Pose

Advanced · 4 sets × 8-12 reps

Legs Over Head Stretch and Hip Tuck

Intermediate · 3 sets × 10 seconds

Legs Over Head Stretch Part 2

Intermediate · 3 sets × 10 seconds

Legs Over Head Stretch Part 3

Intermediate · 3 sets × 10 seconds

Legs Straight Forearm Plank Skateboard Tucks

Intermediate · 4 sets × 10-12 reps

Lower Ab Hip Tuck Off 2 Benches

Advanced · 4 sets × 20 reps

Lower Ab Hip Tuck off Flat Bench

Intermediate · 3 sets × 10-15 reps

Lower Ab Knee Tuck Off Incline Benches

Intermediate · 4 sets × 20 reps

Lower Ab Knee Tuck off Plyo Box

Beginner · 4 sets × 20 reps

Lower Ab Straight Arm Hip Tick Off Incline Bench

Advanced · 4 sets × 20 reps

Lower Ab Straight Arm Hip Tuck off Bench

Intermediate · 4 sets × 10-15 reps

Lying on Back Knee Tuck with Overhead Hold

Intermediate · 4 sets × 10-15 reps

Lying Overhead Pulley Crunch with Knee Tuck

Intermediate · 3 sets × 12-15 reps

Medicine Ball Side Throw

Intermediate · 4 sets × 8-10 each side

Medicine Ball Side to Side Wall Slam

Intermediate · 4 sets × 20 reps

Mini Ab Crunch and Stretch on Flat Bench

Beginner · 3 sets × 10-15 reps

Modified Deep Knee Mountain Climbers

Beginner · 3 sets × 20-30 total

Modified Dip Pelvic Push

Intermediate · 3 sets × 12-15 reps

Modified Dragon Flag Moderate

Advanced · 5 sets × 6-8 reps

Modified Dragon Flag Off Bench

Advanced · 3 sets × 20 reps

Modified Dragon Flag on Bench 2

Advanced · 3 sets × 6-10 reps

Modified Knee Dragon Flag on Bench

Advanced · 3 sets × 6-10 reps

Modified Knee Tuck Dragon Flag on Bench

Intermediate · 3 sets × 8-12 reps

Modified Lower Ab Hip Tucks

Beginner · 4 sets × 12-15 reps

Modified Mountain Climbers Off Bench

Beginner · 4 sets × 15 reps

Mountain Climber Hold

Beginner · 3 sets × 20-30s

Mountain Climber on Stool

Intermediate · 3 sets × 20-30 seconds

Mountain Climbers

Beginner · 3 sets × 20-30s

Mountain Climbers Knees out

Beginner · 3 sets × 20-30s

Mountain Climbers with Double Resistance Bands

Advanced · 4 sets × 30 reps

No Balance Knee Tuck

Intermediate · 3 sets × 12-15 reps

No Balance Knee Tucks

Advanced · 3 sets × 10-12 reps

Off Balance Knee Tuck off Bench w/ Reach

Beginner · 3 sets × 10-12 reps

Off Balance Knee Tucks off Bench

Beginner · 3 sets × 10-12 reps

Off the Bench Inner Thigh Leg Lift

Intermediate · 5 sets × 12-15 each side

Off the Bench Inner Thigh Sideways Knee Tuck

Intermediate · 3 sets × 10-15 each side

One Arm Bodyweight Leg Extension

Intermediate · 4 sets × 20 reps

Overhand Grip Hanging Wall Kickers

Intermediate · 3 sets × 10-15 reps

Parkour Underbar with Smith Machine

Advanced · 3 sets × 8-10 reps

Pelvis Push Off One Leg with Knee Tuck

Intermediate · 3 sets × 10-12 each leg

Plank

Beginner · 3 sets × 20-60 seconds

Plank Bent to Straight Leg Off Stool

Intermediate · 3 sets × 8-10 each leg

Plank Hold

Beginner · 3 sets × 20-60s

Plank Kickback to Knee Tuck

Intermediate · 3 sets × 10-12 each side

Plank Shoulder Taps

Beginner · 3 sets × 10-12 each side

Plank Single Arm Overhead Pulldown

Intermediate · 3 sets × 10-12 each arm

Plank with Alternating Arm Leg Lift for Speed

Intermediate · 4 sets × 30-45 seconds

Plank with Alternating Arm Lift

Beginner · 4 sets × 10 each side

Pulley Rope Ab Tuck on Back Hyperextension

Intermediate · 3 sets × 12-15 reps

Push Up Knee Tuck on Box

Intermediate · 3 sets × 10-12 reps

Push Up to Bird Dog on Box

Advanced · 3 sets × 6-10 each side

Quick Arm Reach Crunch on Situp Bench

Beginner · 3 sets × 12-15 reps

Raised Knees with Arm Tuck Through

Intermediate · 3 sets × 10-12 reps

Resistance Band Ab and Arm Tuck

Beginner · 3 sets × 10-15 reps

Resistance Band Ab Pushdown

Intermediate · 3 sets × 12-15 reps

Resistance Band Cable Crunch Heels Down

Intermediate · 3 sets × 12-15 reps

Resistance Band Cable Crunch with Elbows

Intermediate · 3 sets × 12-15 reps

Reverse Crunch

Beginner · 4 sets × 15-20 reps

Right Side Ab Hip Tuck to T Pose

Advanced · 4 sets × 8-12 reps

Rotation Stretch from Kneeling Plank

Beginner · 3 sets × 10 seconds

Round and Arch Ab Crunch on Flat Bench

Intermediate · 3 sets × 12-15 reps

Russian Twist on Flat Bench

Intermediate · 3 sets × 15-20 each side

Russian Twist on Flat Bench with Weight Plate

Intermediate · 3 sets × 12-15 each side

Russian Twists

Beginner · 3 sets × 10-12 each side

Seaside Breeze

Beginner · 4 sets × 30s

Seated Ab Crunch Front Raise with One Bumper Plate

Intermediate · 3 sets × 10-12 reps

Seated Abdominal Compression

Beginner · 3 sets × 10-12 each side

Seated Iso Crunch Weight Plate Around the World

Intermediate · 3 sets × 8-10 each direction

Seated Knee Tuck on Stool

Intermediate · 3 sets × 12-15 reps

Seated Knee Tuck to Leg Extension

Intermediate · 4 sets × 10-15 reps

Seated Knee Tuck with Back Resistance

Intermediate · 3 sets × 10-15 reps

Seated Knee Tucks

Beginner · 3 sets × 10-12 reps

Seated Leaning Knee Tucks

Intermediate · 3 sets × 12-15 reps

Seated Modified Single Dumbbell Russian Twist on Bench

Intermediate · 3 sets × 12-16 total

Seated Pulley Ab Crunch Hammer Curl

Beginner · 3 sets × 12 reps

Seated Water Bottle Iso Crunch Tricep Tuck

Intermediate · 5 sets × 10-12 reps

Seated Water Bottle Tuck Crunch

Intermediate · 3 sets × 12-15 reps

Side Bench Mini Crunch

Beginner · 4 sets × 20 reps

Side Bends Stretch

Beginner · 2 sets × 20s

Side Hip Lift Off Stool

Intermediate · 3 sets × 10-12 each side

Side Plank

Beginner · 3 sets × 20-30s each side

Side Plank and Lat Pulldown with Resistance Band

Intermediate · 3 sets × 10-12 each side

Side Plank Bodyweight Abs and Core Tap and Reach

Intermediate · 3 sets × 8-10 each side

Side Plank Clamshell with Dumbbell

Intermediate · 5 sets × 12-15 each side

Side Plank Dumbbell Abs and Core Tap and Reach

Advanced · 3 sets × 8-10 each side

Side Plank Dumbbell Curl to Lateral Raise

Advanced · 3 sets × 8-10 each side

Side Plank from Knees Hip Raise

Intermediate · 4 sets × 10-15 each side

Side Plank from Knees Thread the Needle

Intermediate · 4 sets × 8-10 each side

Side Plank Hip Abduction Top Leg Straight

Intermediate · 3 sets × 8-12 each side

Side Plank Hip Raiser

Intermediate · 3 sets × 8-12 each side

Side Plank Hip Raiser Off Stool

Intermediate · 3 sets × 8-12 each side

Side Plank Inner Thigh Knee Tuck

Intermediate · 3 sets × 10-12 each side

Side Plank Inner Thigh Knee Tucks

Intermediate · 4 sets × 15-20 each side

Side Plank Knee to Elbow Tuck Off Stool

Advanced · 3 sets × 8-10 each side

Side Plank Knee Tuck to Extension Off Stool

Advanced · 3 sets × 8-10 each side

Side Plank Single Thigh Inner Thigh Raise

Intermediate · 3 sets × 10-12 each side

Side Plank to T Pose with Lower Ab Tuck

Advanced · 3 sets × 8-10 each side

Side Plank Tricep Kickback with Weight Plate

Advanced · 3 sets × 10-12 each side

Side Plank Water Bottle Abs and Core Tap and Reach

Intermediate · 3 sets × 8-10 each side

Side Plank with Knee Tuck

Intermediate · 3 sets × 10-12 reps

Side Plank with Rotating T Pose

Advanced · 3 sets × 8-10 each side

Side Plank with Water Bottle Lat Stretch

Intermediate · 3 sets × 20-40 seconds each side

Side to Side Arm Reach Crunch on Situp Bench

Intermediate · 3 sets × 10-12 each side

Side to Side Oblique Twist with Bumper Plate on Knees

Beginner · 4 sets × 12-15 each side

Side to Side Twist with Resistance Band

Beginner · 4 sets × 15-20 each side

Sideway Lat Crunch on Hyperextension

Intermediate · 3 sets × 12-15 each side

Single Arm Bodyweight Incline Plank Tap and Reach

Intermediate · 3 sets × 8-10 each side

Single Arm Dumbbell Incline Plank Tap Reach

Advanced · 3 sets × 8-10 each side

Single Arm Plank

Beginner · 3 sets × 15-20s each side

Single Arm Plank with Arm Raise and Lift

Advanced · 5 sets × 8-10 each side

Single Arm Pulley Side Crunch on Decline Bench

Intermediate · 3 sets × 10-12 each side

Single Arm Push Crunch on Situp Bench

Intermediate · 3 sets × 10-12 each side

Single Arm Side Elbow Crunch on Situp Bench

Intermediate · 3 sets × 10-12 each side

Single Arm Water Bottle Incline Plank Tap Reach

Intermediate · 3 sets × 8-10 each side

Single D-Handle Straight Arm Pulley Ab Tuck

Intermediate · 3 sets × 10-12 reps

Single DB Ab Crunch Shoulder Press Tricep Extension

Intermediate · 3 sets × 8-10 reps

Single Dumbbell Ab Crunch to Shoulder Press

Intermediate · 3 sets × 8-12 reps

Single Leg Banded Knee Tuck

Intermediate · 3 sets × 12-15 each leg

Single Leg Dead Bug

Intermediate · 3 sets × 10-12 each leg

Single Leg Knee Tuck with Foot Pulley Strap

Intermediate · 4 sets × 10-12 each side

Single Leg Seated Knee Tuck with Dumbbells

Intermediate · 3 sets × 10-12 each leg

Single Leg Side Plank Leg Lift

Advanced · 3 sets × 8-12 each side

Single Leg Side Plank Leg Tuck and Lift

Advanced · 3 sets × 8-10 each side

Single Leg Water Bottle Dead Bug Crunch

Intermediate · 4 sets × 15 each side

Single Plate Bent Over Oblique Rotation

Intermediate · 4 sets × 10-12 each side

Sit Up Bench Pulley Overhead Tricep Extension

Intermediate · 3 sets × 10-12 reps

Situp with Rotating Dumbbell Press on Situp Bench

Intermediate · 3 sets × 8-12 reps

Snow Angel Crunch on Situp Bench

Intermediate · 3 sets × 10-12 reps

Standing Ab Crunch with Resistance Band

Beginner · 4 sets × 12-15 reps

Standing Bodyweight Oblique Rotations

Beginner · 3 sets × 10-15 each side

Standing Bodyweight Side Crunch with Lat Stretch

Beginner · 3 sets × 10-12 each side

Standing Hands on Elbow Rotating Torso Warmup

Beginner · 30 seconds

Standing Knee Tuck with Overhead Resistance Band

Intermediate · 3 sets × 10-12 each side

Standing Oblique Crunch

Beginner · 3 sets × 10-12 each side

Standing Oblique Twist Back Row

Intermediate · 4 sets × 10-12 each side

Standing Oblique Twist with Band from Wrist

Intermediate · 4 sets × 15-20 each side

Standing Oblique Twist with Resistance Band

Intermediate · 4 sets × 15-20 each side

Standing Overhead Front to Back Rotations Water Bottle

Beginner · 4 sets × 10-12 reps

Standing Overhead Plate Rotations

Intermediate · 4 sets × 10-12 each side

Standing Side to Side Teapot Warmup Stretch

Beginner · 30 seconds

Standing Single Leg Knee Tuck with Pulley Strap

Intermediate · 3 sets × 10-12 each side

Standing Vacuuming with a Foldover

Intermediate · 4 sets × 20-40 seconds

Straight Arm Ab Pushdown with Pulley Short Bar

Intermediate · 3 sets × 12-15 reps

Straight Arm Bodyweight Russian Twists on Situp Bench

Intermediate · 3 sets × 12-16 total

Straight Arm Hip Tuck and Extension with 2 Benches

Advanced · 3 sets × 8-12 reps

Straight Arm Hip Tuck with 2 Benches

Intermediate · 3 sets × 10-12 reps

Straight Arm Knee Tuck Off Bench

Intermediate · 3 sets × 10-12 reps

Straight Arm Knee Tuck with 2 Benches

Intermediate · 3 sets × 10-12 reps

Straight Arm Pulley Ab Pushdown

Intermediate · 3 sets × 12-15 reps

Supine Side to Side Ab Crunch with Resistance Band

Intermediate · 3 sets × 12-15 each side

Supine Straight Arm Ab Pulldown with Pause

Intermediate · 3 sets × 12-15 reps

Swimmers Prone Double Leg Frog Kick

Intermediate · 4 sets × 20 reps

Through the Knee Ab Tuck

Intermediate · 4 sets × 20 reps

Tidal Surge

Beginner · 4 sets × 10 each side

Toe Taps off Incline Bench

Intermediate · 3 sets × 12-15 each side

Toe Touches

Beginner · 3 sets × 10-12 reps

Twisting Dumbbell Raise From Lunge Position

Intermediate · 4 sets × 20 reps

Vacuuming from a Standing Position

Beginner · 4 sets × 20-40 seconds

Vacuuming while Lying on Bench

Beginner · 4 sets × 20-40 seconds

Vacuuming with Knees Up on Flat Bench

Intermediate · 4 sets × 20-40 seconds

Water Bottle Bicep Curl Crunch on Situp Bench

Intermediate · 3 sets × 10-12 reps

Water Bottle Iso Crunch Alternating Fly

Intermediate · 4 sets × 20 reps

Water Bottle Iso Crunch Incline Press

Intermediate · 3 sets × 10-12 reps

Water Bottle Iso Situp Overhead Tricep Extension

Intermediate · 4 sets × 15 reps

Water Bottle Pulsing Crunch on Incline Bench

Beginner · 4 sets × 15-20 reps

Water Bottle Russian Twist

Intermediate · 4 sets × 20 each side

Water Bottle Russian Twist on Situp Bench

Intermediate · 3 sets × 12-16 total

Water Bottle Side Crunch on Ground

Intermediate · 3 sets × 12-15 each side

Water Bottle Sit Up Crunch on Ground

Intermediate · 3 sets × 12-15 reps

Water Bottle Situp and Full Press on Situp Bench

Intermediate · 3 sets × 8-12 reps

Water Bottle Situp Bicep Curl on Ground

Intermediate · 4 sets × 15 reps

Water Bottle Situp Outter Bicep Curl on Ground

Intermediate · 3 sets × 10-12 reps

Water Bottle Stretch to Sit Up

Intermediate · 3 sets × 10-12 reps

Water Bottle Tricep Extension Crunch on Situp Bench

Intermediate · 3 sets × 10-12 reps

Water Bottle Tricep Extension to Crunch on Stool

Intermediate · 3 sets × 10-12 reps

Wide Leg Toe Touchers

Beginner · 3 sets × 12-15 reps

Wide Stance Oblique Rotation with Dumbbell

Intermediate · 3 sets × 12-15 each side

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.