gf Collection | Body-weight Core
Welcome to my gf Collection for Body-weight Core. In this post I will introduce you to my top 20 go-to ab, obliques and lower back strength exercises. I use these moves often when I’m creating workouts.
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Options for All Levels
⬆️ Intensity: Add weight, add instability (one arm/leg or ball/Bosu/balance board), add time, add reps or decrease rest.
⬇️ Intensity: Drop knees in planks, keep head on mat while supine, reduce range of motion, rep one arm/leg at a time, decrease time, decrease reps or increase rest.
Collection Video:
Body-weight Core Exercises:
For ideas on how to put these exercises into a workout routine, visit gf Collections. Modification “Mod” are offered for each exercise listed.
Exercises 1 – 7
Plank Knee Drop
Mod: Start on forearms and/or knees and raise one knee at a time, always keeping one knee on the floor.
Side Plank Hip Dip
Mod: Keep bottom knee on the floor.
V-sit In Out
Mod: Put hands behind you on the ground for support and/or cycle one leg at a time.
Flutter Kick
Mod: Reduce range of motion and keep legs higher or bend knees.
Super Human
Mod: Reduce range of motion or press palms of hands into your mat while raising your torso up (keep legs down).
Bird Dog
Mod: Keep both knees on the mat and alternate arm lifts or keep hands on the mat and alternate leg lifts.
Inchworm
Mod: Bend your knees while crawling out to plank and back. Do not stand between reps.
Exercises 8 – 14
Cross-body Mountain Climber
Mod: Keep knees on the floor and lift one at a time toward the opposite shoulder.
Elbow Plank Hip Dip
Mod: Keep knees on the floor and sway hips side to side.
Plank Saw
Mod: Keep one knee on the floor and rock back and forth.
Plank Crunch
Mod: Keep both knees on the floor and push hips forward and back.
Plank Up Downs
Mod: Keep both knees on the floor.
Plank Knee Taps
Mod: Keep both knees on the floor.
Diagonal Get Up
Mod: Keep shoulders on the floor and/or bend the leg that’s lifting.
Exercises 15 – 20
Scissors
Mod: Reduce range of motion, keep legs higher or bend knees.
Bicycles
Mod: Keep back on the mat and cycle legs higher.
Double Leg Lower
Mod: Keep one leg bent with foot on the mat and lift & lower the other leg only.
Reverse Crunch
Mod: Keep head, neck, shoulders and arms on the floor and contract your low abs, the movement is small.
Oblique Side Reach
Mod: Keep shoulders on the ground and reduce the range of motion of the side twists.
Russian Twist
Mod: Keep both feet flat on the mat or do the exercise in a chair with a back support.
