Ab & Back Exercises
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Alternating Lying Leg Raise

The alternating lying leg raise is a simple hip flexor and pelvic stability exercise.     Execution   Lie on your back, hold the abs in a crunched position (keep pelvis rotated pos...
Ab Rollout

AKA Ab wheel, evil wheel   The ab rollout is an exercise that strengthens the abs isometrically and the hip flexors dynamically.     Execution   Hold an ab-wheel or barbell ...
Anti-Rotation Landmine

Anti-Rotation Landmine   The anti-rotation landmine is a trunk stability exercise that improves the ability to resist influence by rotational forces.     Execution   The ant...
Anti-Rotation Russian Twist

The anti-rotation Russian twist is a trunk stability exercise that improves the ability to resist influence by rotational forces.     Execution   The anti-rotation Russian twist is...
Back Extension (Hyperextension)

AKA Hyperextension, hyper   The back extension or hyperextension is a very basic but very effective exercise for strengthening the extensors of the back to maintain the arch needed in weightl...
Back Extension Hold

The back extension hold is a simple exercise for isometric back extension strength and stamina.     Execution   In a GHD or back extension machine, extend the hips and back complet...
Back Extension Hold Rotations

The back extension hold rotation is an exercise for isometric back extension strength and stamina that includes additional rotational work.     Execution   In a GHD or back extensi...
Back Plank

AKA inverted plank   The back plank is a simple exercise for strengthening isometric back extension.     Execution   Place the upper back and lower legs on elevated surfaces...
Basketball Abs

Basketball abs is a good way to get some variety and skill challenge into your ab work along with introducing greater demand on the abs.       Execution   Lie on the floor, li...
Bird Dog

The bird dog is a simple but effective glute and hip stability exercise that’s especially useful in training preparation.   Execution   Position yourself on hands and knees and kee...
Cross Body Deadlift

The cross body deadlift is a simple exercise to train hip and back extension with partial rotation.     Execution   Place a kettlebell or similar on the floor to the outside of one...
Cross Body RDL

The cross body RDL is a simple exercise to train hip and back extension with partial rotation.     Execution   Stand holding a dumbbell or kettlebell in one hand at your side. Bend...
Cross Chop

The cross chop is a rotation trunk exercise that can be done with a range of implements.     Execution   Hold a weighted implement (kettlebell, plate, sandbag, medicine ball, etc.)...
Crunch

The crunch is a simple trunk flexion exercise.     Execution   Lie supine with the knees and hips bent to place the feet flat on the floor. Hold the fingers at the sides of the hea...
Dead Bug

The dead bug is a good exercise to train the control of pelvic position with isometric ab contraction.     Execution   Lie on your back and crunch the abs to bring the tailbone and...
Death March

The death march is a simple back strengthening and pre-hab exercise used to strengthen the lower back in particular in a flexed position.       Execution   With a pair of dumb...
Decline Sit-Up

The decline sit-up is a trunk and hip flexion exercise that allows greater difficulty through a longer range of motion compared to the sit-up.     Execution   Secure your feet in t...
Dragon Flag

AKA Bruce Lees   The dragon flag is a difficult ab exercise popularized by and named for Bruce Lee.     Execution   Lie on your back on a bench and grip the outer edges of t...
Floor Wiper

The floor wiper is an easier variation of the windshield wiper that can be used as an initial step in a progression, or a substitute.       Execution   Lie on your back, sprea...
Flutter Kicks

Flutter kicks are a basic and relatively low-intensity pelvic and back stability exercise for the abs and hip flexors.       Execution   Lying flat on your back, crunch your a...
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