Core Exercises

The archer push up is a hard exercise using your own body weight. It strengthens your chest, arms, shoulders, and tummy muscles. To do it, you perform a push-up while reaching one arm straight out to the side. This makes the bending arm work much harder and requires good balance and strength.

This lower body exercise uses a barbell to work your glutes, front thigh muscles, and back thigh muscles. Your core muscles help you stay balanced. You hold the bar on the front of your shoulders using a specific grip. This move requires you to be strong and flexible.

The barbell full squat is a lower body exercise that builds strength in your legs and hips. It also works your stomach muscles to keep you steady. To do it, you rest a heavy bar on your upper back and squat down, balancing carefully as you move.

This is a leg exercise where you hold a heavy bar on your upper back. It makes your bottom and leg muscles strong. You lower yourself down like you are sitting in a chair, and then you stand back up.

This is a lower body exercise where you hold a barbell inside the bends of your elbows. It works your butt, legs, and stomach muscles. You need a strong core to stay steady because of where you hold the bar.

The barbell skier is an active shoulder exercise. You hold a barbell and do a small jump while lifting the bar up. This move works your shoulder muscles and uses your arm and tummy muscles to help you stay steady.

This is a shoulder workout where you lift one dumbbell straight up while the other stays at your shoulder. It helps make your shoulders, arms, and tummy muscles stronger.

The dumbbell burpee is a tough exercise for your whole body. It mixes a squat, a push-up, and a lift over your head with dumbbells. It makes your heart beat faster and works many muscles at once, like your legs, arms, and stomach.

This exercise is a single-arm shoulder press performed while sitting on a stability ball. It builds strength in your chest, shoulders, and triceps while forcing your core muscles to work hard to keep you balanced.

This exercise works your shoulder muscles, arms, and core. You use a small bend in your knees to help push the weights up high. It is a fast movement that uses both strength and power.

This exercise combines a side plank with a shoulder movement. You hold your body steady on your side to work your core, while lifting a weight with your top arm to strengthen your upper back and shoulder. It tests your balance and strength.

This exercise strengthens your shoulder muscles and helps your stomach muscles stay tight. It tests how steady you can keep your arm and body while walking with a weight held high above your head.

This shoulder exercise is done while standing up. You push a dumbbell over your head with one arm, then the other. It works your shoulder muscles and uses your arm and stomach muscles to keep you steady.

This standing exercise builds strong shoulders using one arm at a time. You hold a dumbbell with your palm facing inward and push it straight up. It also uses your arm and tummy muscles to keep your body steady.

This lower-body exercise builds strong glutes while also working your thighs and core. It combines a wide-stance squat with a hip-bending motion, using a dumbbell to create resistance.

Lie on your stomach on a stability ball. Lift one leg straight back and turn it outward while keeping the rest of your body still. This exercise strengthens your bottom and helps you balance.

The exercise ball pike push up is a tough workout for your upper body and tummy muscles. It mixes a pike pose with a push-up while your lower legs rest on a large stability ball. This move mainly works your chest but also strengthens your shoulders, arms, and core to keep you steady.

This exercise involves walking while holding a weight in each hand. It works your legs, arms, and stomach muscles. It helps make your grip stronger, keeps your body steady, and improves your overall fitness.

The Front Lever is a tough bodyweight exercise that builds strength in your upper back, stomach muscles, and shoulders. You must keep your body tight and stiff like a board while hanging sideways from a bar.

This is a very hard exercise that uses your own body weight. It works your chest, shoulders, arms, and tummy muscles. You need to be very strong and have good balance. You do a push-up while holding your whole body up in the air using only your hands.

This bodyweight exercise builds strong glutes while also working your hamstrings and core. It involves resting your upper back on a bench and lifting your hips from the ground until your body forms a straight line from your knees to your shoulders.

The handstand is a move where you hold your body upside down using your hands. It mostly works your arm muscles, but also uses your shoulders and tummy. You need to be strong and have good balance to do it safely.

The Jack Burpee is a fast, full-body exercise. It combines a squat, a push-up, and a big jump into one movement. This exercise gets your heart beating fast and strengthens many muscles at the same time.

This is an energetic exercise. It works your lower arms, shoulders, upper back, and stomach muscles. You need to be strong and move with care. You will lift the weight from a hanging spot to your shoulder, switching arms each time.

This shoulder exercise uses two kettlebells. You push one weight up at a time while switching arms. It builds strong shoulders and helps your arms and tummy stay steady.

This exercise works your upper back, core, and shoulders all at once. You hold a plank position on kettlebells and lift one weight at a time. This tests how strong and steady you can be.

This exercise uses two kettlebells. You hold them at your shoulders and push them over your head. You must use strength from your legs and your upper body to move the weights up quickly and safely.

This exercise works your shoulders. It uses a strong push from your legs to help move two kettlebells high above your head. You need to be strong and careful to do it the right way.

The kettlebell double snatch is a full-body exercise that works your shoulders, back, arms, and stomach muscles. It uses fast, strong movements. You need to focus and use the right form to do it safely.

The kettlebell one arm clean and jerk is a strong, full-body move. It works your shoulders, triceps, and core all at once. You need good balance, power, and the right form to do it safely and well.

The kettlebell one arm jerk is a move where you use your legs and hips to help push a weight overhead with one arm. It builds power and strength in your shoulders, arms, and tummy.

The kettlebell one arm military press to the side is a single-arm exercise where you push a weight straight up over your head. It mainly builds muscle in your shoulders, while also working your triceps and helping your core stay steady. You need good balance, coordination, and shoulder strength to do it right.

This exercise works your shoulder, arm, and stomach muscles. You hold a kettlebell in one hand and push it straight up over your head. You use a small jump with your legs to help push the heavy weight up.

This exercise is a fast, full-body move that focuses on your shoulders. It also works your upper back, arms, and tummy muscles. You need to use power, good timing, and the right form to do it safely and well.

The kettlebell plyo push-up is a hard exercise where you do a push-up on two kettlebells and jump your hands up in the air. It works your chest, arms, shoulders, and stomach muscles. You need to be very strong and steady to lift your hands and land safely.

This is a shoulder exercise you do while sitting down. You push kettlebells up over your head to work your shoulder muscles. It also helps strengthen your arm muscles and your tummy muscles.

This is a shoulder exercise where you lift two kettlebells. You push one weight up while the other comes down, moving your arms back and forth like a seesaw to build strength and balance.

The kettlebell swing is a moving exercise that works your bottom, legs, and tummy muscles. You swing a heavy weight between your legs and then up to your shoulders by pushing your hips forward fast.

This exercise mixes a squat with an overhead press. It works your shoulder muscles along with your legs and stomach. You need to be strong and have some practice holding a kettlebell to do it right.

The kettlebell Turkish get up (squat style) is a hard exercise for your whole body. It mostly works your bottom muscles, but also makes your legs and stomach strong. You need good balance and strength to do it because it has many steps.

This exercise mixes a pull-up with a dip. You use a swinging motion to help move your body from under the bar to the top of it. It works your back muscles and requires a lot of upper body strength and speed.

This exercise uses your own body weight to strengthen your butt muscles. It also helps your leg muscles and tummy. You do it by lying on your back, lifting your hips up, and squeezing your butt.

This exercise is a strong movement that uses your shoulders, back muscles, and stomach muscles. You will squat down, throw a weighted ball straight up into the air, and then catch it as it comes back down.

This is a fast-moving exercise. You push a heavy ball away from your chest, then run to catch it. It works your chest, arms, shoulders, and tummy muscles. You need to be strong, fast, and careful to do it well.

This is an active exercise where you lift a heavy ball overhead and throw it down hard. It uses your whole body, especially your back, shoulders, and stomach muscles.

The modified Hindu push-up is a bodyweight exercise that works your chest, arms, shoulders, and stomach muscles. It mixes a standard push-up with a yoga-style stretch. This movement helps build strength and improves how well your body moves.

Mountain climbers are an exercise where you act like you are running while holding yourself up on your hands and toes. This movement works your heart and strengthens your stomach, shoulders, and arms.

This bodyweight exercise strengthens your bottom, the back of your legs, and your stomach muscles. You tilt your hips and lift your body up to make a bridge shape, then slowly lower yourself back down.

This moving bodyweight exercise mixes a push-up, a pike, and a cobra pose together. It mainly works your bottom muscles, but it also uses your tummy, shoulders, and the back of your arms. You need strength, flexibility, and good balance to switch between the upside-down V shape and the cobra stretch.

This is a powerful bodyweight exercise that builds strong chest muscles while working your arms, shoulders, and core. You have to push off the floor so hard that your hands fly up in the air. It helps you build power, strength, and coordination.

This is a push-up where you place your hands on the flat side of a BOSU ball. Because the ball wobbles, your tummy muscles must work harder to keep you steady.

The push-up is a famous exercise you do using just your body. It strengthens your chest, arms, shoulders, and tummy. To do it, you lower and lift your body with your arms while staying as straight as a board.

This exercise is a regular push-up, but you do it with your hands on a wobbly BOSU ball instead of the floor. Because the ball is unstable, your tummy and arm muscles have to work extra hard to keep you balanced.

This exercise is a harder version of a regular push-up. Instead of the floor, you put your hands on a wobbly ball. Because the ball moves, your chest, arms, and tummy muscles must work extra hard to keep you steady.

This exercise mixes a regular push-up with a sideways leg kick. It works your arms, chest, and tummy while also using your legs and butt muscles. You need good balance and careful movement to do it right.

This is a harder version of a normal push-up. Instead of putting your hands on the floor, you put them on a heavy ball called a medicine ball. This makes your chest, arms, and tummy work much harder to keep you steady.

This is a hard bodyweight exercise that works your chest, arm muscles, shoulders, and tummy. You hold one arm out to the side while doing a push-up. It takes a lot of strength and balance.

The roller body saw is a tough tummy exercise. You use a foam roller to move your body back and forth while holding a plank. This moves your arms and makes your tummy, shoulders, and arms work hard to keep you steady.

The shoulder tap push-up is a bodyweight movement that mixes a regular push-up with touching your shoulder at the top. This exercise works your chest, arm muscles, and stomach area. It also tests your balance because you must stay steady while tapping your shoulder.

This bodyweight exercise works your arm muscles, shoulders, chest, and tummy. You lie on your side and push yourself up using your bottom arm. This movement tests how strong and steady your upper arm is.

This is a very hard exercise for your upper body. It works your chest, arms, and tummy muscles. You need to be very strong and have good balance to do it, so it is best for people who are already very fit.

This is a bar exercise where you hang down, pull your legs up over your head, and spin your body backward through your arms. After the spin, you slowly pull yourself back the way you came to hang straight again. It takes strong arms, a strong tummy, and flexible shoulders.

This lower-body exercise is done on a Smith machine. It targets your glutes, quads, hamstrings, calves, and core muscles. The "clean grip" style requires flexible shoulders and wrists. You must use proper form to keep your balance and stay safe.

This is a hard workout using your own body weight. It mixes a push-up with moving your knee. It works your bottom, tummy, chest, and shoulders. You need to be strong and have good balance to do it.

The squat jerk is a hard weightlifting move that mixes a squat and a jerk. It needs speed, balance, and power. It mainly works your front thigh muscles, but also uses your bottom, back of legs, calves, and tummy muscles.

This bodyweight exercise mixes a standard squat with reaching your arms up high. It works your thigh muscles and also uses your hips, back of legs, and stomach muscles. Doing this helps make your lower body stronger and improves how well you move and balance.

This bodyweight move combines a normal squat with reaching up and twisting your body. It works your legs, bottom, and tummy muscles. It helps make your lower body strong and helps you move and turn better.

This is a tough bodyweight exercise. It mostly works the muscles in the back of your arms, but also uses your shoulders and core. You have to squat and press your arms at the same time. This takes strength, balance, and good coordination.

This is a very hard exercise that uses your own body weight. It works your chest, tummy muscles, and shoulders all at once. To do it, you must lift one arm and the opposite leg while you do a push-up. You need a lot of strength and balance to keep from falling.

The suspended push-up is a harder type of push-up done using hanging straps. Because the straps wobble, you must use your stomach muscles and upper body strength more to stay steady.

This simple bodyweight exercise uses your whole body to get your heart beating faster. It works your shoulders and tummy muscles. You keep your arms straight and swing them in a big circle while turning your upper body. This helps you move smoothly and improves your coordination.

The tire flip is a big move that uses your whole body. It mainly works your butt muscles but also uses your legs and tummy. You must lift and turn over a heavy tire. This takes strength and careful skill to stay safe.

This is an active movement where you kneel on the floor and swing weights up over your head. It works your shoulder muscles while also using your arm muscles and stomach muscles. You need to be strong and balanced to do this smoothly.