Ab / Core

Stand side-on to the cable with your arms extended. Rotate through your torso (not your arms), keeping your hips square and core braced. Pull the handle across your body with control and return slowly without twisting your lower back.

Sit on the edge of a bench with your hands behind you. Lean back slightly and pull your knees toward your chest, then extend your legs out with control while keeping your core tight.

Sit tall with a slight lean back, keeping your core tight. Rotate from side to side through your torso (not just your arms), and keep your feet light or lifted for added challenge.

Lie flat with your lower back pressed into the floor. Lift your legs with control, keeping them straight, then lower slowly without letting your back lift off the ground.

Stack your feet, brace your core, and lift your hips so your body forms a straight line. Lower your hips with control, then lift them back up by squeezing through your obliques — not by pushing through your shoulder.

Lie on your back with arms and legs extended in a star shape, holding a light dumbbell overhead. Lift your upper body and one leg at the same time, reaching the dumbbell toward your shin. Control the lower and switch sides without swinging.

Kneel, stand or lean back against the bench with the rope set high behind you. Hold the rope beside your head and crunch forward by shortening your abs, not by pulling with your arms. Keep your hips still and return slowly to maintain tension through your core.

Attach the ankle straps and sit or lie in a slight lean-back position with the cables behind you. Keep your core braced and pull your knees toward your chest by curling through your abs, not by swinging your hips. Control the return and keep tension throughout.

Attach the ankle straps and lie back or lean into the bench with the cables behind you. Keep your lower back pressed into the bench and lift your legs upward with control, focusing on using your abs rather than swinging. Lower slowly to keep constant tension without letting your back arch.

Start on your knees with the wheel under your shoulders and your core braced. Roll the wheel forward slowly, keeping your hips tucked and your lower back flat. Go as far as you can while staying in control, then pull yourself back using your abs — not by lifting your hips first.

Stand side-on to the cable with your feet planted and core braced. Pull the handle across your body in a diagonal path, rotating through your torso while keeping your hips square. Control the return and avoid letting your arms take over — the movement should come from your core.

Start in a strong plank with your hands under your shoulders and your core braced. Lift one hand to tap the opposite shoulder while keeping your hips as still as possible. Alternate sides slowly, focusing on stability rather than speed.

Lie on your back holding a light dumbbell overhead. Lift your legs and upper body at the same time, reaching the dumbbell toward your feet to form a “V” shape. Lower with control, keeping tension through your core without letting your lower back arch.

Lie on your back holding a plate to your chest. As you sit up, press the plate overhead. Lower with control, bringing the plate back to your chest each rep.

Sit facing the landmine with knees bent and hold the bar with both hands. Rotate your torso side to side, keeping your core braced and movement controlled.