Core Exercises

A list of the default weightlifting core exercises included pre-configured targeting the upper abs, lower abs, hip flexors, lower back and oblique muscle groups.

Core Muscle Groups

Core muscle exercises are designed to work the upper abdominal, lower abdominal, obliques, and lower back. Targeting all four areas is required for balanced muscle development, a good aesthetic look, and overall strength.

The upper abdomen is located below the chest. To emphasize this region, exercises should involve lifting the upper body off the ground or contracting the upper body towards the legs.

The lower abdomen is located below the chest. To target this region, exercises should involve lifting the legs off the ground or bringing the legs closer to the chest.

The obliques are located on the sides of the abdomen. Twisting movements with weights work this muscle group.

The lower back is located right above the glutes. Movement where you raise your upper body to a standing position will target this muscle group.

To maximize growth and symmetry, when you design or choose a core workout, it should target these four muscle groups. In short, choose or plan to perform core muscle exercises that aim to target the upper abdominal, lower abdominal, obliques, and lower back. By using a strategic mix of exercises and movement angles, you can develop a strong core that helps you look ripped.

Core Muscles Full
Full Core
Upper abs Core Muscles
Upper Abs
Lower abs Core Muscles
Lower Abs
Lower back Core Muscles
Lower Back
Obliques Core Muscles
Obliques
Hip Flexors Core Muscles
Hip Flexors
Exercise Primary Muscle Group Secondary Muscle Group Equipment Grip Grip Number
Barbell Weighted Sit Ups Core Full Core Barbell Over Two Handed
Dumbbell Weighted Sit Ups Core Full Core Dumbbell Over Two Handed
Machine Crunches Core Upper abs Pin Machine N/A N/A
Plate Machine Crunches Core Upper abs Plate Machine N/A N/A
Weighted Leg Raises Core Lower abs Dumbbell N/A N/A
Medicine Ball Ab Twists Core Obliques Medicine Ball N/A N/A
Cable Knee Raises Core Hip Flexors Pin Machine N/A N/A
Standing Dumbbell Side Crunches Core Obliques Dumbbell Hammer Single Handed
Standing Smith Machine Side Crunches Core Obliques Smith Machine Hammer Single Handed
Weighted Russian Twists Core Obliques Dumbbell N/A N/A
Good Mornings Core Lower Back Barbell N/A N/A
Standing Back Raises Core Lower Back Barbell Reverse Two Handed
Machine Back Extensions Core Lower Back Pin Machine N/A N/A

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