The moves, by muscle
Abs: 19 moves
- Ab Wheel Rollout Other
- Front-Rack Carry Kettlebell
- Medicine Ball Slam Other
- Mountain Climber Bodyweight
- Plank Bodyweight
- Hanging Leg Raise Bodyweight
- Cable Crunch Cable
- Dead Bug Bodyweight
- Hollow Hold Bodyweight
- Reverse Crunch Bodyweight
- Machine Crunch Machine
- Captain’s Chair Knee Raise Machine
- McGill Curl-Up Bodyweight
- Crunch Bodyweight
- Decline Sit-Up Bodyweight
- Hanging Knee Raise Bodyweight
- Plank Shoulder Tap Bodyweight
- Bear Hold Bodyweight
- L-Sit Bodyweight
Obliques: 8 moves
- Suitcase Carry Dumbbell
- Cable Woodchop Cable
- Side Plank Bodyweight
- Russian Twist Bodyweight
- Pallof Press Cable
- Side Bend Dumbbell
- Bicycle Crunch Bodyweight
- Kneeling Side Plank Bodyweight
Lower back: 5 moves
- Back Extension Bodyweight
- Bird Dog Bodyweight
- Reverse Hyperextension Machine
- Jefferson Curl Dumbbell
- Prone Cobra Bodyweight
Questions
What are the best core exercises?
Start with one compound movement per muscle: Ab Wheel Rollout, Cable Woodchop and Back Extension. Each has a page with the form cues and swaps for home and gym.
How many sets should I do for the core each week?
A common guideline is 10 to 20 hard sets per muscle a week, spread over two or more sessions. It is a guideline, not a target: fewer sets done well still build strength.