Every exercise, shown properly.

Forearm plank

The plank is the most honest core exercise there is — hold still, brace hard, and let your whole midsection do…

Bicycle crunch

A rotating crunch that works the front and sides of your core at once. Slow and controlled beats fast and slop…

Bird dog

A calm, steady move that teaches your core to keep you stable while your arms and legs move — brilliant for be…

Dead bug

Lie on your back and move opposite arm and leg while keeping your spine still. It looks easy and humbles almos…

Russian twist

A seated twist that works the sides of your core. Start with no weight — the movement is plenty on its own.

Mountain climbers

Part core, part cardio — drive your knees in from a high plank and your heart rate climbs quick. Go at a pace…

Glute bridge march

A glute bridge with a slow march on top — your hips have to stay level while one foot lifts. Great for waking…

Flutter kicks

Small, quick leg flutters that keep constant tension on your lower core. The lower the legs, the harder it bit…

Leg raises

Lift straight legs up and lower them slow — simple, honest lower-core work. The lowering half is where the mag…

Side plank

A plank on its side that targets the muscles down your flank. Start on your knees if the full version's a lot…