Bodyweight Core Exercises

How to do Hip Extensions

What are Hip Extensions? Hip Extensions strengthen your core and your leg muscles. Your lower back and abdominal muscles are engaged in the upward and downward movement of your lower body. Your hamstrings (muscles on the backside of your legs) and your gluteals (muscles on your bottom) are also targeted in this movement. This exercise is simple yet effective, and

How to do a Burpee

What is a Burpee? The real question is, what isn’t a Burpee? A Burpee is the Megazord of bodyweight movements. It takes a High Push-Up Position Hold, a Body Squat, a Push-Up, connects them all together, adds a jump in there for extra power, and creates a bodyweight super monster that can stand up to any evil and malicious opponent

How to do a Lateral Crawl

What is a Lateral Crawl? Also called Lateral Bear Crawls, a Lateral Crawl is a full body movement that will shred your core and exercise all the muscles in your arms and legs. This is a simple but effective exercise that provides you with a full body workout. The prerequisite for this movement is the High Push-Up Position Hold, which

How to do Russian Twists

What are Russian Twists? The training montages from the Rocky Balboa films are more energizing than most pre-workout energy supplements. Watching Rocky train for his boxing matches still gives me chills and shots of adrenaline, and I would argue that the training scene in Rocky IV tops the series’ montage list. In the Rocky IV training scene, Rocky prepares to

How to do a Plank-Up

What is a Plank-Up? Also called Plank Ups and Downs, a Plank-Up is a brutal upper body exercise that should be a part of any bodyweight routine. This exercise will shred your core, burn your triceps, tire your shoulders, and make you think twice before you turn your nose up at bodyweight exercises. The prerequisite for this movement is the

How to do a Plank

What is a Plank? A Plank is a stability and balance exercises that engages your entire core. It is very effective in building core strength, as it works the muscles in your lower back, glutes, abdominals and obliques. It is a great exercise for beginners since there is limited spinal motion, and it can also provide a reliable burn for

How to do Hanging Leg Raises

What is a Hanging Leg Raise? As a former rock-climber in college, I had a selection of exercises that I would use in the gym to strengthen the muscles needed for climbing. Hanging Leg Raises were one of my go-to exercises, as this movement targets the core muscles needed to control your legs during a climb while also developing your

How to do Flutter Kicks

What are Flutter Kicks? Flutter Kicks are an excellent example of both progression and regression. In one of my previous articles, I review progression and regression as one of the best aspects of bodyweight training, which allows for movements to be adapted to any level of fitness. Flutter Kicks are a core strengthening exercise that is a progression from Leg

How to do Leg Lifts

What are Leg Lifts? A strong core protects your lower back, supports most of your routine movements throughout the day, and improves athletic power and performance. Having a training program that strengthens all facets of your core is critical, and the leg lift is one of the most basic but useful exercises in strengthening and maintaining a tight core. Leg