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 ...
Rotating Back Extension
The rotating back extension is a variation of the back extension that adds rotation to address more of the trunk.
Perform a back extension but rotate as you extend ...
Rotating Decline Sit-Up
The rotating 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 and adds a rotational component to the convention...
The rotating sit-up is the most basic trunk and hip flexion ab exercise; adding rotation is a simple variation to extend its reach to more trunk stabilizing musculature.
The Russian twist is a rotation trunk stability exercise that provides additional stability work for the trunk and hips.
Sit on the floor with the knees and hips bent with ...
The side bend is a simple but effective lateral trunk flexion exercise.
Stand straight and hold a weight in one arm at your side (kettlebell, dumbbell, plate or far...
The side plank is a simple but effective anti-lateral trunk flexion exercise.
With the side of one foot and the same side forearm on the floor with the elbow bent t...
Side Plank Leg Lift
The side plank leg lift adds more lateral hip work to the general trunk demand of the side plank.
Hold a side plank position and lift the top leg as high as ...
Side Plank Lift
AKA Side bridge, side plank raise, side plank lift, lateral bridge
The side plank is simply a repetitive lift up into a side plank rather than an isometric hold in the plank position.
The sit-up is the most basic trunk and hip flexion ab exercise.
Lie supine on the floor with the knees and hips bent to place the feet flat on the floor (the feet c...
AKA Standing plate twist, standing rotation
The standing twist is the simplest trunk rotation exercise.
Stand with the feet about shoulder width and hold a...
Star Side Plank
The star side plank is a simple exercise for lateral stability of both the trunk and hips.
Lie on the floor on your side with the lower arm bent and forearm on the ...
The superman hold is the simplest isometric back extension exercise possible, and can also be an easy way to help someone feel what creating forceful back extension means.
The superman raise is a variation of the superman hold with lift repetitions rather than an isometric hold.
Lie face down on the floor. Lift the feet and chest as h...
Topside Half Moon
The topside half moon is an abbreviated variation of the half moin that’s a simple way to train several aspects of the trunk and hips.
Stand with feet about s...
Upper Back Extension
The upper back extension is a simple exercise to strengthen thoracic spine extension.
Lie on your stomach and place a dumbbell behind your neck, holding it in place...
The V-up is an ab and hip flexor exercise that can be considered an advanced variation of the jack knife.
Lie on the floor with the legs extended straight and your ...
The windmill is a trunk exercise that emphasizes QL and oblique strength and also includes elements of hip mobility and shoulder mobility and stability.
Stand with ...
The windshield wiper is an advanced trunk rotational strength and stamina exercise
While hanging from a pull-up bar, lift your torso to horizontal with the hips fle...