AKA Roman chair sit-up
The GHD sit-up is an ab and hip flexion exercise with an extended range of motion.
Set up a glute-ham bench or Roman chair to place ...
GHD Sit-up Hold
The GHD sit-up hold is a simple isometric ab exercise and a nice break from planks, which are the most boring ab exercise ever created.
Set up in a glute-ham bench ...
The half moon is a multiplanar exercise that’s a simple way to train several aspects of the trunk and hips.
Stand with feet about shoulder width apart with a ...
Hanging Leg Raise
AKA HLR, toes to bar
The hanging leg raise is an advanced ab and hip flexor exercise.
Hang from a pull-up bar or stall bars. Without swinging, lift straigh...
The hollow rock is a static ab exercise that can be used as some variation for the unweighted plank.
Lie on your back with your arms overhead a...
The jack knife is an advanced variation of the sit-up involving the raising of both the legs and trunk; it can also be thought of as a scaled variation of the V-up.
Jack Knife Crunch
The jack knife crunch is a more demanding variation of the classic crunch, and an easier variation of the jack knife.
Lie on your back and bend your knees slightly and lift...
The Jefferson curl is a back flexion and extension exercise that can be used for preventative back strengthening and back and hip mobility.
Stand on a box or bench ...
Knees To Elbows
AKA KTE, Hanging knee raise, knee-ups
The knees to elbows is an easier variation of the hanging leg raise.
Hang from a pull-up bar or stall bars. Without swinging,...
The L-sit is a simple isometric hip flexor and ab exercise.
Support yourself with straight arms on a pair of parallettes or dumbbells and lift your straight legs un...
The low windmill is a trunk exercise that emphasizes QL and oblique strength but removes the demand on shoulder mobility and stability of the traditional windmill.
The McGill Curl-up is an isometric trunk exercise with reinforcement of a neutral lumbar spine and pelvic floor tension.
Lie on your back and bend one knee to place that fo...
McGill Curl-up Crunch
This is a dynamic variation of the McGill Curl-up.
Lie on your back and bend one knee to place that foot flat on the floor while keeping the other leg straight. Pla...
The Pallof press is an anti-rotation trunk exercise with numerous variations.
Attach a band to a rack and stand at its side with the loose end of the band held in b...
The plank is the most basic static trunk stability exercise, but is also very effective.
With the feet together and toes on the floor, and elbows bent and resting o...
The plank march is a variation of the plank that adds anti-rotational elements of trunk and hip stability.
From a plank position, lift and reach one arm and the opp...
The plank pull-through is a variation of the plank that adds anti-rotational elements of trunk and hip stability.
From a plank position, lift one arm and pull a dum...
The reverse crunch is a variation of the crunch in which the legs and hips move while the trunk is anchored.
Lie on the floor and hold a stable rack or post behind ...
Some swear it’s magic… the rest of us just see it as a moderately useful exercise for the lower back and glutes.
If you have a reverse hyper machine, u...
The rolling pin is a combination of a hollow hold, side plank and superman hold… with some added skill.
Lie on the floor on your back and crunch into ...