🎯 CORE & ABS EXERCISES

1. Start in push-up position
2. Lower onto forearms, elbows under shoulders
3. Body straight from head to heels
4. Engage core, squeeze glutes
5. Hold position for time

• Don't let hips sag or pike up
• Keep neck neutral
• Breathe steadily
• Squeeze everything tight

• Hips sagging toward ground
• Butt sticking up in air
• Holding breath
• Neck hyperextended

Side Plank, RKC Plank, Push-Up Position Hold

1. Kneel on ground with ab wheel
2. Roll wheel forward, extending body
3. Go as far as you can while maintaining form
4. Engage core to pull back to starting position
5. Don't let lower back arch

• Keep core braced throughout
• Don't let lower back hyperextend
• Control the rollout and return
• Breathe steadily

• Lower back arching excessively
• Going too far too soon
• Using momentum
• Not controlling the return

Plank, Barbell Rollout, Dead Bug

1. Hang from pull-up bar
2. Keep legs straight or slightly bent
3. Raise legs up toward chest
4. Control the descent
5. Don't swing

• Engage abs, not just hip flexors
• Tilt pelvis at top
• Control the movement
• No swinging or momentum

• Swinging excessively
• Using only hip flexors
• Not going high enough
• Dropping legs too fast

Hanging Knee Raise, Captain's Chair, Reverse Crunch

1. Kneel in front of cable machine
2. Hold rope attachment at head level
3. Crunch down, bringing elbows toward knees
4. Squeeze abs at bottom
5. Return with control

• Flex spine, don't just hip hinge
• Keep hips stationary
• Squeeze abs at peak contraction
• Control the negative

• Just bending at hips
• Using too much weight
• Not flexing spine
• Arms doing the work

Machine Crunch, Weighted Crunch, Decline Sit-Up

1. Sit on ground, knees bent, feet up
2. Lean back slightly, hold weight at chest
3. Rotate torso to one side
4. Touch weight to ground beside hip
5. Rotate to other side, repeat

• Rotate from torso, not just arms
• Keep core engaged
• Control the movement
• Breathe rhythmically

• Going too fast
• Just moving arms, not rotating torso
• Using too much weight
• Rounding back excessively

Side Plank, Woodchoppers, Bicycle Crunches

1. Lie on back, arms straight up
2. Legs up, knees bent at 90 degrees
3. Lower opposite arm and leg simultaneously
4. Keep lower back pressed to floor
5. Return and switch sides

• Keep lower back on ground throughout
• Move slowly and controlled
• Breathe steadily
• Focus on core stability

• Lower back arching off floor
• Moving too fast
• Not coordinating opposite limbs
• Holding breath

Bird Dog, Plank, Hollow Hold

1. Stand sideways to cable at chest height
2. Hold handle at chest with both hands
3. Press arms straight out from chest
4. Resist cable trying to rotate you
5. Return to chest, repeat

• Don't let torso rotate
• Keep hips and shoulders square
• Engage core throughout
• Control both directions

• Allowing torso to rotate
• Not fully extending arms
• Using too much weight
• Leaning toward cable

Half-Kneeling Pallof, Band Pallof Press, Plank