Abs and bracing

Bracing, flexion, rotation, and what resists movement.

Bicycle crunch

Bodyweight

The position: Lie on your back, hands behind your head, legs raised with knees bent at 90°.
The movement: Bring one elbow toward the opposite knee while extending the other leg, then alternate in a controlled pedaling motion, no pulling on the neck.
Breathing: Exhale on each rotation, inhale between sides.

Straight-leg circles

Bodyweight

The position: Lie on your back, straight legs raised vertically, lower back pressed into the floor.
The movement: Trace large circles with both straight legs, without letting your lower back lift off the floor. Reverse direction halfway through.
Breathing: Breathe steadily, exhaling on the lowest part of the circle.

Abdominal scissors

Bodyweight

The position: Lie on your back, hands under your glutes or flat on the floor, straight legs raised just above the ground.
The movement: Cross your straight legs over one another in small scissor kicks, without letting them touch the floor or arching your lower back.
Breathing: Breathe steadily, exhaling on the more intense reps.

Floor crunch

Bodyweight

The position: Lie on your back, knees bent, feet flat, hands crossed on your chest or behind your head without pulling on it.
The movement: Lift your shoulder blades off the floor by contracting your abs, without sitting all the way up, then lower under control.
Breathing: Exhale as you curl up, inhale as you lower.

Decline bench crunch

Equipment · banc

The position: Lie on a decline bench, feet locked under the rollers, hands crossed on your chest.
The movement: Curl your torso up by contracting the abs to about halfway, without pulling with your hips, then lower under control.
Breathing: Exhale as you curl up, inhale as you lower.

Machine crunch

Equipment · salle

The position: Sit at the machine, pads against your upper chest or shoulders, hands on the handles.
The movement: Curl your torso forward by contracting the abs, without pulling with your arms, then return under control on the guided path.
Breathing: Exhale as you curl forward, inhale as you return.

Cable crunch

Equipment · salle

The position: Kneel facing the high pulley, rope held on either side of your head, hips fixed.
The movement: Curl your torso down by contracting the abs, elbows dropping toward your thighs, without moving your hips or pulling with your arms.
Breathing: Exhale as you curl down, inhale as you rise.

Swiss ball crunch

Equipment · salle

The position: Lie on your back on a stability ball, lower back settled into the curve, feet flat on the floor.
The movement: Curl your torso up by contracting the abs, using the extra range the ball allows, then lower under control.
Breathing: Exhale as you curl up, inhale as you lower.

Dead bug

Bodyweight

The position: Lie on your back, arms extended toward the ceiling, knees bent at 90° above your hips.
The movement: Lower one arm and the opposite leg toward the floor while keeping your lower back pressed down, return, then alternate.
Breathing: Exhale as you extend the arm and leg, inhale as you return to center.

Dragon flag

Equipment · banc

The position: Lie on a bench, hands gripping behind your head at the edge of the bench, body rigid.
The movement: Raise your legs and torso as one rigid unit, keeping only your shoulders in contact with the bench, then lower slowly without breaking the line.
Breathing: Exhale as you raise the body, inhale as you lower.

Negative dragon flag

Equipment · banc

The position: Lying on a bench, hands gripping behind your head, body straight and lifted vertically.
The movement: Lower the whole body over 5 seconds, braced as one unit, without folding at the hips. Reset and repeat.
Breathing: Inhale before, exhale during the descent.

Human flag

Equipment · street_workout

The position: Facing a vertical pole, top hand overhand, bottom hand underhand.
The movement: Push with the bottom arm and pull with the top arm to lift your body horizontal. Start with knees tucked.
Breathing: Take short breaths during the hold.

Back extensions on lumbar bench

Equipment · salle

The position: Lie face-down on the hyperextension bench, hips at the edge, feet locked in, arms crossed on your chest.
The movement: Lower your torso toward the floor keeping your back flat, then rise until aligned with your legs, without hyperextending at the top.
Breathing: Inhale on the way down, exhale as you rise.

Side bend

Bodyweight

The position: Stand holding a dumbbell in one hand at your side, the other hand behind your head or on the free hip.
The movement: Bend your torso toward the loaded side, letting the dumbbell slide down your thigh, then return upright by contracting the opposite oblique.
Breathing: Inhale on the way down, exhale as you rise.

Front plank

Bodyweight

The position: Support yourself on your forearms and toes, body in a straight line from shoulders to heels.
The movement: Hold the position by bracing your abs and glutes, without letting your hips sag or pike up.
Breathing: Breathe calmly and steadily throughout the hold.

Front plank with arm and leg lift

Bodyweight

The position: In a forearm front plank, body aligned.
The movement: Lift one arm and the opposite leg without letting the hips rotate. Alternate diagonals. Stability matters more than range.
Breathing: Breathe normally, never hold your breath.

Knee front plank

Bodyweight

The position: Forearms and knees on the floor, elbows under shoulders, body aligned from knees to shoulders.
The movement: Hold without letting the hips rise or the lower back sag. Squeeze glutes and abs throughout.
Breathing: Breathe normally, never hold your breath.

Hollow body crunch

Bodyweight

The position: Lie on your back, lower back pressed into the floor, arms extended overhead, straight legs raised slightly off the floor.
The movement: Curl your torso and legs toward the center together by contracting the abs hard, then return to the hollow position without fully resting.
Breathing: Exhale as you curl in, inhale as you return to the low position.

Hollow hold

Bodyweight

The position: Lie on your back, lower back pressed into the floor, arms extended overhead, straight legs raised slightly off the floor.
The movement: Hold the position forming a slight hollow with your body, shoulders and legs off the floor, without your lower back arching up.
Breathing: Breathe calmly, don't hold your breath during the hold.

Bench back extension

Bodyweight

The position: Torso off a bench or bed, hips at the edge, feet anchored.
The movement: Lower your torso then rise back to body ALIGNMENT, never past it. Real hyperextension is not the goal.
Breathing: Inhale on the way down, exhale as you rise.

Bench reverse hyperextension

Bodyweight

The position: Torso flat on a bench, hips at the edge, legs hanging, hands gripping the bench.
The movement: Raise your straight legs to body alignment, then lower under control. The legs move, not the torso.
Breathing: Exhale as you lift, inhale as you lower.

L-sit

Bodyweight

The position: Seated with legs straight in front, hands flat on the floor beside your hips.
The movement: Push through your hands to lift the hips, then the heels. Legs straight and together, shoulders down.
Breathing: Take short breaths without releasing the brace.

Mountain climber

Bodyweight

The position: Start in a high plank, hands under your shoulders, body aligned.
The movement: Drive one knee toward your chest then alternate legs quickly like running in place, hips staying stable and low.
Breathing: Breathe in rhythm with the pace of your legs.

Oblique 45° bench

Equipment · salle

The position: Lie on your side on a 45° bench, hip braced against the pad, hands behind your head or crossed on your chest.
The movement: Curl your torso sideways up by contracting the obliques, then lower under control without dropping down.
Breathing: Exhale as you curl up, inhale as you lower.

Pallof press

Equipment · salle

The position: Stand side-on to the pulley or band, handle held with both hands in front of your sternum, arms bent.
The movement: Press your hands straight out in front of you then return, resisting the rotation the cable tries to create. Your torso shouldn't twist.
Breathing: Exhale as you press out, inhale as you return.

Reverse plank

Bodyweight

The position: Seated with legs straight in front, hands flat behind your hips, fingers pointing to your feet.
The movement: Push through your hands to lift the hips until shoulders, hips and heels align. Open the chest.
Breathing: Breathe normally during the hold.

Side plank

Bodyweight

The position: Lie on your side, forearm planted under your shoulder, feet stacked or staggered.
The movement: Lift your hips until your body forms a straight line from head to feet, without letting your hips drop toward the floor.
Breathing: Breathe calmly and steadily throughout the hold.

Side plank twist

Bodyweight

The position: In a side plank, free arm reaching to the ceiling.
The movement: Thread the free arm under your torso as you rotate, then return to vertical. Hips stay high throughout.
Breathing: Exhale as you rotate, inhale as you return.

Knee side plank

Bodyweight

The position: On your side, supported on one forearm, knees bent on the floor, hips lifted.
The movement: Hold your body aligned from knees to shoulders. Do not let the hips drop. Alternate sides.
Breathing: Breathe normally during the hold.

Incline side plank

Bodyweight

The position: On your side, forearm or hand on a raised support, legs straight.
The movement: Hold your body aligned, hips high. The raised support takes weight off: the lower it is, the harder it gets.
Breathing: Breathe normally during the hold.

Weighted plank

Bodyweight

The position: Support yourself on your forearms and toes, a plate or load resting on your upper back, body aligned.
The movement: Hold the position by bracing the abs hard, without letting the added weight drop your hips or arch your back.
Breathing: Breathe calmly, don't hold your breath under the extra load.

Hanging leg raise

Equipment · street_workout

The position: Hanging from the bar with straight arms, shoulders engaged, legs straight and together.
The movement: Raise your straight legs to horizontal with no swing, then lower under control. If you swing, bend the knees.
Breathing: Exhale as you lift, inhale as you lower.

Hanging knee raise

Equipment · street_workout

The position: Hang from the bar in an overhand grip, arms extended, body still before you start.
The movement: Raise your bent knees toward your chest by contracting the abs, without swinging your hips for momentum, then lower under control.
Breathing: Exhale as you raise the knees, inhale as you lower.

Captain's chair leg raise

Equipment · salle

The position: Forearms on the captain's chair pads, back against the support, legs straight or slightly bent, hanging.
The movement: Raise your legs toward horizontal by contracting the abs, without swinging your torso, then lower under control.
Breathing: Exhale as you raise the legs, inhale as you lower.

Hanging leg raise

Equipment · street_workout

The position: Hang from the bar in an overhand grip, arms extended, legs straight, body still before you start.
The movement: Raise your straight legs toward horizontal or higher by contracting the abs, without swinging, then lower under control.
Breathing: Exhale as you raise the legs, inhale as you lower.

Seated bench leg raise

Equipment · banc

The position: Sit at the edge of a bench, hands gripping behind you for stability, legs extended in front of you.
The movement: Raise your knees toward your chest by contracting the abs, then extend the legs back out without resting them on the floor.
Breathing: Exhale as you raise the knees, inhale as you extend the legs.

Floor straight-leg raise

Bodyweight

The position: Lie on your back, legs extended, hands flat under your lower back for support.
The movement: Raise your straight legs up toward vertical by contracting the abs, then lower slowly without letting them drop or arching your back.
Breathing: Exhale as you raise the legs, inhale as you lower.

Landmine torso rotation

Equipment · salle

The position: Stand holding the landmine bar with both hands, arms extended in front of you, feet planted.
The movement: Rotate the bar from side to side by turning your torso and hips together, without bending the arms.
Breathing: Exhale on each rotation, inhale as you pass back through center.

Ab wheel rollout

Equipment · salle

The position: Kneel on the floor, hands on the wheel's handles positioned in front of you.
The movement: Roll the wheel forward keeping the abs braced and the back flat, out to the range you can control, then pull back in with the abs.
Breathing: Inhale as you roll out, exhale as you return.

Standing ab wheel rollout

Equipment · salle

The position: Stand with your hands on the wheel's handles, positioned on the floor in front of your feet.
The movement: Roll the wheel forward keeping your legs nearly straight and abs braced, out to your maximum controlled range, then pull back.
Breathing: Inhale as you roll out, exhale as you return.

Russian twist

Bodyweight

The position: Sit with your torso leaning back slightly, feet lifted or planted depending on your level, hands together.
The movement: Rotate your torso from side to side, touching the floor on each side if possible, without collapsing through your lower back.
Breathing: Exhale on each rotation, inhale as you pass back through center.

Sit-up

Bodyweight

The position: Lie on your back, knees bent, feet flat and anchored or held, hands crossed on your chest.
The movement: Curl your entire torso up to a seated position, rounding the spine, then lower under control without dropping down.
Breathing: Exhale as you sit up, inhale as you lower.

Captain's chair sit-up

Equipment · salle

The position: Sit on the captain's chair, thighs locked under the rollers, hands behind your head, torso leaned back.
The movement: Curl your torso forward by contracting the abs, up to vertical, then lower under control without leaning too far back.
Breathing: Exhale as you sit up, inhale as you lower.

Stomach vacuum

Bodyweight

The position: Stand, sit, or go on all fours, neutral spine, hands on your hips or thighs.
The movement: Exhale all the air from your lungs, then pull your navel toward your spine as far as possible, without expanding your rib cage.
Breathing: Exhale fully before you start, only breathe again once the hold ends.

Superman

Bodyweight

The position: Lie face-down, arms extended in front of you, legs extended behind.
The movement: Raise your arms, chest, and legs off the floor at the same time, squeezing the glutes and lower back, hold briefly, then lower.
Breathing: Exhale as you lift, inhale as you lower.

Toes to bar

Equipment · street_workout

The position: Hanging from the bar with straight arms, shoulders engaged, body slightly behind the bar line.
The movement: Bring your feet up to touch the bar with straight legs, no kipping. Lower under control without letting the body swing.
Breathing: Exhale as you lift, inhale as you lower.

Single-arm hanging toes to bar

Equipment · street_workout

The position: Hanging from the bar with ONE hand, body still before you start.
The movement: Bring your feet up to touch the bar with straight legs, no swing. Alternate sides: your grip will fail before your core, that is expected.
Breathing: Exhale as you lift, inhale as you lower.

V-sit

Bodyweight

The position: From a held L-sit, hands flat on the floor beside your hips.
The movement: Raise your straight legs towards your torso until you form a V. The hips shift back slightly, arms stay straight and shoulders down.
Breathing: Take short breaths without releasing the brace.

V-ups

Bodyweight

The position: Lie on your back, arms extended overhead, legs straight on the floor.
The movement: Raise your torso and straight legs at the same time to touch your feet with your hands, forming a V, then lower under control.
Breathing: Exhale as you rise, inhale as you lower.

Windmill

Equipment · halteres

The position: Stand holding a dumbbell or kettlebell with one arm extended overhead, feet wider than shoulder-width.
The movement: Hinge your torso to the side opposite the load while keeping the loaded arm vertical, reaching the other hand toward the floor if possible.
Breathing: Inhale on the way down, exhale as you rise.

These sheets describe how a movement is performed, not a treatment. If you are in pain or coming back from an injury, ask a health professional before resuming.