- Plank (Forearm or High): Activates the entire core, including the deep transverse abdominis, by holding a rigid, straight-line position.
- Dead Bug: Strengthens deep abdominals while protecting the back by lowering opposite arms and legs while lying on the back.
- Bird Dog: Enhances balance and lower back strength by extending the opposite arm and leg on all fours.
- Bicycle Crunches: Targets the rectus abdominis and obliques for oblique strength.
- Leg Raises/Lifts: Focuses on the lower abdominal muscles.
- Bear Hold/Plank: A challenging variation where you hold a push-up position with knees hovering off the ground to fire up the core.
- Russian Twists: Rotational move that targets the obliques and improves rotational stability.
- Bridge/Marching Bridge: Strengthens the glutes and lower back to support pelvic stability.
- Mountain Climbers: High-intensity move that builds endurance while engaging the core.
- Side Plank: Targets the obliques and improves lateral stability.
For maximum benefit, keep the core engaged (braced) throughout each movement, ensure the back is not arching, and work up to holding plank variations for 30–60 seconds.