Guide
Core
Plank, a hanging raise, a cable crunch, and a side plank. Add it after a lift, or start it on its own.
The session
Hold the plank while the position stays straight. The hanging raise needs a bar. A lying leg raise works if the bar is taken.
Front Plank
An isometric core stability exercise performed in a prone position to strengthen the abdominals and stabilize the entire body.
- Lie face down, placing forearms on the ground and elbows under shoulders.
- Lift your body off the floor, supporting weight on forearms and toes.
- Keep your body in a straight line from head to heels.
- Engage your core and glutes for stability.
- Hold the position for the prescribed time, then lower to the ground.
Hanging Leg Hip Raise
A hanging core exercise where you raise your knees and curl your hips upward to train the abs and hip flexors.
- Hang from the bar with both hands and let your body settle into a dead hang.
- Pull your ribs down and brace your midsection to stop excess swinging.
- Bend your knees and lift them toward your chest by curling your hips upward.
- Raise until your thighs are at least parallel to the floor or your knees reach hip height.
- Pause briefly at the top while keeping your torso steady.
- Lower your legs with control until you return to a full hang.
Cable Kneeling Crunch
A kneeling cable ab exercise where you curl your torso downward against a high pulley to train the abs and obliques.
- Attach a rope handle to the high pulley and kneel facing the machine.
- Grab the rope ends and bring your hands beside your head with your elbows slightly forward.
- Brace your midsection and keep your hips stacked over your knees.
- Curl your ribcage toward your pelvis and bring your elbows down toward your thighs.
- Pause briefly in the bottom position while keeping tension on the rope.
- Slowly uncurl your spine and return to the start without letting the weight stack slam.
Side Plank
A core-strengthening hold performed on one side, engaging the obliques and stabilizing hip muscles.
- Lie on your side, elbow stacked under shoulder.
- Stack your feet or place one in front of the other.
- Raise hips up to create a straight line.
- Hold body in line, keeping abs and glutes engaged.
- Lower hips gently to finish; switch sides.