Core Beginner
Rank #60 of 100
Dead Bug
On your back, you extend an opposite arm and leg while keeping the spine flat — gentle yet potent anti-extension training.
- Equipment
- None
- Focus
- Brace and control
Muscles worked
- Abs
- Deep Core
How to do it well
- 1 Keep the lower back glued to the floor.
- 2 Move slowly with full control.
- 3 Exhale as you extend the limbs.
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Lower Abs Hip Flexors
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A plank with rapidly alternating knee drives, blending core stability with a strong conditioning stimulus.
Abs Hip Flexors Shoulders
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Beginner #49
Hanging Knee Raise
Hanging from a bar, draw the knees toward the chest — an approachable entry into hanging core work.
Lower Abs Hip Flexors Grip