Dead Bugs
Moving opposite arm and leg while lying on your back teaches your trunk to stay still. That protects your lower back.
Heel Touches
Side-to-side reaches while lying on your back that work the sides of your waist with little strain on your neck.
Standing Torso Twists
A gentle standing warm-up that loosens your middle and back so turning, reaching and swinging feel easier.
Bicycle Crunches
A lying twist with a pedaling leg motion that works the front and sides of your waist together.
Bodyweight Russian Twists
A seated rotation that strengthens the sides of your waist for everyday turns, like reaching into the back seat.
Forearm Plank
Holds your body in one straight line. It trains your trunk to stay steady and protect your back while your arms and legs move.
Plank Shoulder Taps
Holding a high plank while you lift one hand at a time. It trains your trunk to stay steady while your body shifts.
Standing Bicycle Crunches
A standing twist that brings knee and opposite elbow together. It works the sides of your waist without getting down on the floor.
Carioca
A sideways grapevine step that warms up your hips and sharpens the footwork and coordination you need for any sport.
Dumbbell Turkish Get-Ups
A step-by-step rise from lying to standing with a weight overhead, training balance and steady shoulders for real-life getting up.
Dumbbell Wood Chops
A diagonal chopping motion that strengthens the twisting muscles of your midsection for swinging, lifting and turning with control.
Kettlebell Turkish Get-Ups
A slow rise from lying to standing with a weight held overhead. It builds steady shoulders and the strength to get up off the floor.
Plank Jacks
Jumping your feet in and out while holding a plank. It raises your heart rate and challenges your trunk at once.
TRX Forearm Plank
A plank with your feet hanging in straps. Your whole midsection works harder to keep your body still and straight.
TRX Hands-in-Straps Plank
A plank with your hands on hanging straps. The added wobble makes your whole midsection fight to keep you steady.
Weighted Russian Twists
A seated twisting move for the side muscles of your midsection. It helps with turning, reaching and swinging a bat or club.