Plank
Bodyweight · Core · also called Front plank
How to do it
- Set your elbows directly under your shoulders, forearms flat on the floor
- Place your feet hip-width apart and rise onto the balls of your feet
- Squeeze your glutes and your abs at the same time
- Hold your hips level — do not let them sag or lift
- Look at the floor just in front of your hands, neck long
- End the set when your hips start to drop, not at a set time
Common mistakes
- Hips rising into a peak — lower them until the body forms one line
- Holding your breath — breathe slowly and evenly throughout the hold
- Chasing very long holds with a sagging back; stop once the line breaks
The plank trains the abdominal wall and the deep trunk muscles to resist movement rather than create it, which is what they do when a person carries, presses or squats. It needs no equipment and suits complete beginners, yet it stays useful for experienced lifters as a warm-up. Three or four holds of 20 to 45 seconds is plenty; once a minute feels easy, lift one foot a few centimetres or add weight to the upper back rather than simply holding for longer.
Other ways to train this: Side Plank, Dead Bug, Ab Wheel Rollout.
Hanging Leg Raise
Bodyweight · Lower Abs
How to do it
- Hang from a bar with straight arms, hands about shoulder-width apart
- Pull your shoulder blades down so you are not hanging loose
- Brace your abs, then start each rep by curling your pelvis upwards
- Raise your legs to at least hip height, higher if you can control it
- Lower slowly under control and pause at the bottom — no swinging
- Bend your knees to make it easier, keep them straight to make it harder
Common mistakes
- Swinging the body to throw the legs up — pause at the bottom of every rep
- Lifting only the legs and never tilting the pelvis; curl the hips under
- Dropping the legs fast — take two to three seconds on the way down
A hanging leg raise trains the abdominals through a long range while the grip, shoulders and back work to keep the body still. It is an advanced choice: it needs a pull-up bar and enough grip strength to hang for a whole set, so beginners are better served by the dead bug first. Three sets of 6 to 12 controlled reps suits most people. Hanging places a real demand on the shoulders, so time under the bar is best built up gradually before leg movement is added.
Other ways to train this: Dead Bug, Cable Crunch, Ab Wheel Rollout.
Cable Crunch
Gym · Abs
How to do it
- Kneel a step back from a high pulley, rope held beside your head
- Set your hips and keep them fixed for the whole set
- Curl your spine down, bringing your ribs toward your pelvis
- Round your upper back on purpose — the spine bends, the hips do not
- Return slowly until you feel the abs stretch; do not rest the weight down
- Add weight over time — abs respond to loading like any other muscle
Common mistakes
- Bending at the hips instead of the spine — the abs barely shorten
- Pulling with the arms; keep the rope fixed against your head throughout
- Loading so heavy the range shortens — drop the weight and curl fully
The cable crunch loads the abdominals directly, which makes it one of the few core exercises that can be progressed by adding weight rather than reps. It needs a cable stack, so it is a gym exercise, but it is simple to learn and suits beginners as well as experienced lifters. Three sets of 10 to 15 reps sits in the usual range for building size. It bends the spine under load, so anyone whose back objects to that is better served by the plank.
No gym access? Try Hanging Leg Raise, Dead Bug, Ab Wheel Rollout.
Dead Bug
Bodyweight · Core
How to do it
- Lie on your back, arms straight up, knees bent above your hips
- Press your lower back flat into the floor and keep it there
- Breathe out as you lower one arm and the opposite leg together
- Reach until they hover just above the floor, then return slowly
- Alternate sides slowly — one full rep should take around four seconds
- Stop the set the moment your back lifts away from the floor
Common mistakes
- Lower back arching off the floor — shorten the reach until you can hold it flat
- Rushing the reps; slow, controlled movement is what makes this work
- Holding the breath — breathe out as the arm and leg extend
The dead bug teaches the trunk to stay still while the arms and legs move, which carries over to almost every other lift. It needs only floor space, and the low load and supported back make it a sensible starting point for beginners or for anyone returning to training after a break. Two or three sets of 6 to 10 slow reps per side is enough; a light weight can be held in the hands once the movement feels easy.
Other ways to train this: Plank, Side Plank, Ab Wheel Rollout.
Russian Twist
Bodyweight · Obliques
How to do it
- Sit with your knees bent and your heels lightly touching the floor
- Lean back to about 45° and hold that angle throughout the set
- Rotate through your ribs and shoulders, not just your arms
- Turn until your hands reach beside your hip, then reverse under control
- Keep your chest tall — stop the set if your lower back rounds
- Hold a bottle or dumbbell, or lift your feet, to make it harder
Common mistakes
- Swinging the arms while the torso stays still — turn from the ribs
- Rounding the lower back as you lean back; sit taller and lean less
- Racing through reps to hit a count — slow down and control each turn
The Russian twist trains the muscles at the sides of the trunk to produce and control rotation, a job most other core work ignores. It needs nothing but floor space, and a bottle, bag or dumbbell adds resistance, so it suits home training. Two or three sets of 10 to 16 slow turns per side fits most programmes. Turning a heavy weight with a rounded back is a common way to irritate the lower back, so the load stays light.
Other ways to train this: Side Plank, Plank, Dead Bug.
Ab Wheel Rollout
Dumbbell · Core
How to do it
- Kneel on a mat with the wheel on the floor beneath your shoulders
- Tuck your pelvis slightly and brace your abs hard before you move
- Roll forward only as far as you can keep your lower back flat
- Keep your arms straight and your hips travelling with your shoulders
- Return by pulling with your abs, hips and shoulders moving together
- Add a few centimetres of range each week rather than adding reps
Common mistakes
- Lower back sagging as the wheel travels out — a genuine injury risk; shorten the range
- Rolling out past the point you can return from; stop well short of it
- Hips piking up first on the way back — move hips and shoulders together
The ab wheel rollout is one of the hardest ways to train the trunk to resist being pulled into an arch, and the whole abdominal wall works to stop the lower back caving in. It needs only a cheap wheel and is best left until a one-minute plank is comfortable. Three sets of 5 to 10 short, controlled rollouts is plenty. The lower back is exposed if it sags, so range is best extended slowly across weeks rather than in a single session.
No dumbbells? Try Plank, Dead Bug, Hanging Leg Raise.
Side Plank
Bodyweight · Obliques
How to do it
- Lie on your side with your elbow directly under your shoulder
- Stack your feet, or stagger them front and back for a wider base
- Lift your hips until your body forms one straight line from head to heels
- Keep your top shoulder stacked over the bottom one — do not roll forward
- Squeeze your glutes and hold the hips high for the whole set
- Give both sides the same time, starting with your weaker side
Common mistakes
- Hips sinking toward the floor — end the set once the line is lost
- Rolling the chest down toward the floor; keep the shoulders stacked
- Training only the stronger side — match the hold time on both
The side plank trains the muscles down the side of the trunk to stop the body bending sideways, which is the job they do when a bag or a dumbbell is carried in one hand. It needs no equipment and suits every level, since dropping to the knees makes it easier. Three holds of 20 to 40 seconds on each side is a sensible dose; once that is comfortable, lift the top leg rather than adding time.
Other ways to train this: Plank, Russian Twist, Dead Bug.
Mountain Climber
Bodyweight · Core, Cardio
How to do it
- Start in a push-up position with your hands under your shoulders
- Set your body in one straight line and brace your abs before moving
- Drive one knee toward your chest without letting your hips rise
- Switch legs quickly, keeping the pace fast but under control
- Keep your shoulders over your hands — do not let them drift back
- Work for time and breathe steadily rather than holding your breath
Common mistakes
- Hips bouncing upward with every step — keep them low and level
- Moving so fast the feet only tap; bring the knee properly forward
- Hands creeping back under the chest — reset the shoulders over the hands
The mountain climber pairs a plank position with fast leg drive, so it trains the trunk to stay still while the heart rate climbs, which suits the end of a session or a circuit. It needs only floor space and works at any level, since the pace can be slowed. Four to six rounds of 20 to 30 seconds with short rests works well. The wrists take a fair share of the load, so a slower pace helps if they become sore.
Other ways to train this: Plank, Dead Bug, Side Plank.