* Stretching exercises are not included in this list!

Variations Of Bird Dog

Jackknife On Exercise Ball, One-Legged

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Lower Back, Obliques, Quadriceps
required:Exercise Ball
level:Hard
type:Strength
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Stirring The Pot With Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:Serratus Anterior, Latissimus Dorsi, Trapezius, Deltoids, Glutes
required:Exercise Ball
level:Challenging
type:Strength
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Plank With Leg Sweep / Rotational Mountain Climber

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Rectus Abdominis, Obliques
auxiliary muscles:Adductors, Abductors, Trapezius, Lower Back, Hamstrings
required:Nothing
optional:Weight Cuffs, Seat, Bench, Exercise Ball
level:Normal
type:Strength, Cardio
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Plank With Hip Twists

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:Quadriceps, Hamstrings, Glutes, Trapezius
required:Nothing
optional:Seat, Fitness Mat
level:Normal
type:Strength
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Sliding Towel Pike

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Triceps, Hand Flexors, Hand Extensors, Latissimus Dorsi, Trapezius, Lower Back, Deltoids, Obliques, Hamstrings, Glutes
required:Towel
level:Normal
type:Strength
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Saw Plank

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Deltoids, Obliques, Quadriceps, Hamstrings, Glutes, Trapezius, Lower Back
required:Nothing
optional:Towel
level:Normal
type:Strength
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Straight Arm Plank With Alternating Arm And Leg Raise

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Glutes
auxiliary muscles:Triceps, Deltoids, Obliques, Hamstrings
required:Nothing
optional:Fitness Mat
level:Hard
type:Strength
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Plank

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Quadriceps, Hamstrings, Glutes, Trapezius, Lower Back, Obliques
required:Nothing
optional:Fitness Mat
level:Easy
type:Strength - isometric
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Plank Walk-out / Inchworm

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Deltoids, Rectus Abdominis, Obliques
auxiliary muscles:Quadriceps, Hamstrings, Glutes, Biceps, Hand Flexors, Hand Extensors, Pectoralis Major, Trapezius, Lower Back
required:Nothing
level:Hard
type:Strength
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Maltese Plank

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Biceps, Triceps
auxiliary muscles:Trapezius, Lower Back, Deltoids, Obliques, Quadriceps, Hamstrings, Glutes
required:Nothing
optional:Towel
level:Challenging
type:Strength - isometric
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