Exercise guides · 6 min read
Ab Wheel Rollout: Beginner to Advanced
How to do the ab wheel rollout safely, starting from short kneeling reps and working up to full standing rollouts.
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Everything it takes to get visible abs
Training, exercise form, fat loss and nutrition, explained plainly. 110 guides and counting.
Exercise guides · 5 min read
Russian Twist: How to Do It Right
Most people do Russian twists by swinging their arms. Here is how to actually rotate through your trunk, plus safer alternatives if twists bother your back.
Exercise guides · 5 min read
Hollow Body Hold: The Gymnast's Core Exercise
Gymnasts build ridiculous trunk control with one simple position. Here's how to learn the hollow body hold and progress it safely.
Exercise guides · 5 min read
Decline Sit-Ups: Are They Worth Doing?
Decline sit-ups are a classic gym exercise that gets both hype and hate. Here's an honest look at what they do well, where they fall short and how to do them right.
Exercise guides · 6 min read
Toes to Bar: Progressions From Knee Raises
Toes to bar takes core strength, grip, lat engagement and timing. This progression builds each piece, starting from simple hanging knee raises.
Exercise guides · 5 min read
Stomach Vacuum: How to Do It and What It Does
The stomach vacuum is a deep core drill made famous by classic bodybuilders. Here's how to do it properly and what it can realistically do for your waist.
Exercise guides · 6 min read
Cable Woodchopper: Rotational Strength for Obliques
The cable woodchopper trains your obliques the way they actually work, by turning force through your trunk. Here is how to set it up and get the most out of it.
Exercise guides · 6 min read
Flutter Kicks: Form, Benefits and Common Mistakes
Flutter kicks look simple, but most people do them with an arched back and fast, sloppy legs. Here's how to make them a genuinely useful core exercise.
Exercise guides · 6 min read
Hanging Leg Raise: How to Do It Without Swinging
Swinging turns the hanging leg raise into a hip flexor and momentum drill. Here's how to stay still, curl your pelvis and actually work your abs.
Exercise guides · 5 min read
Suitcase Carry: The Underrated Core Builder
Pick up one heavy dumbbell and walk. It sounds too simple, but the suitcase carry is one of the best things you can do for your obliques and trunk stability.
Exercise guides · 5 min read
Pallof Press: Anti-Rotation Core Training
The Pallof press trains your core to resist twisting. Here is how to set it up, how to load it and where it fits in your ab routine.
Exercise guides · 5 min read
V-Ups: Form and Easier Progressions
V-ups are a tough full-ab exercise. If you can't do one cleanly yet, these progressions will get you there.
Exercise guides · 5 min read
Dead Bug Exercise: The Core Move Everyone Does Wrong
The dead bug looks easy, which is exactly why most people do it badly. Here is the setup, the cues that make it hard, and how to progress it.
Exercise guides · 5 min read
Mountain Climbers for Abs: Form and Variations
Mountain climbers can be a core exercise or a cardio drill depending on how you do them. Here's how to get the most ab work out of every rep.
Exercise guides · 5 min read
Cable Crunch: The Best Loadable Ab Exercise
The cable crunch is the easiest way to put real, measurable load on your abs. Here's how to set it up, feel it in the right place and progress it.
Exercise guides · 6 min read
How to Plank Properly (and How Long to Hold)
Proper plank form, realistic hold times, the mistakes that make planks useless and the progressions that keep them challenging.
Exercise guides · 6 min read
Lying Leg Raise: Form Guide for Lower Abs
The lying leg raise is one of the best floor exercises for your lower abs, as long as you keep your back from arching. Here's exactly how to do it right.
Exercise guides · 5 min read
Reverse Crunch: Form, Mistakes and Progressions
The reverse crunch is the simplest way to train the lower part of your abs. Here is how to do it right and how to make it harder over time.
Exercise guides · 5 min read
Bicycle Crunch: Form for Obliques and Upper Abs
The bicycle crunch works your obliques and upper abs at once, but only if you slow it down. Here's the step-by-step form, the mistakes to avoid and how to progress.
Exercise guides · 5 min read
Side Plank: Form, Variations and Benefits
The side plank trains your obliques and deep core to resist bending sideways. Here is how to do it properly and how to keep making it harder.