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The core can be divided into primary sections based on anatomy and function: anterior abs, obliques/lateral core, lower abs/hip flexors, deep stabilisers, and posterior core. We have broken it down a bit further to help you utilise the exercises below as you need....
Core exercises train the group of muscles around your trunk and pelvis to work in harmony. This includes the abdominal muscles, lower back muscles, hips, and pelvis muscles. These muscles stabilise your spine and pelvis, forming the foundation for all movement...
The Russian twists are a classic rotational core exercise renowned for its ability to build the obliques, deep abdominal layers, and functional trunk rotation. Widely used by athletes and fitness enthusiasts, it remains a staple for developing a strong, resilient midsection. The Russian twist apparently emerged in training sessions for Soviet soldiers and athletes during the Cold War. Rotation and anti-rotation exercises were prioritised in Russian physical culture because of their relevance to explosive sport movements...
Originally designed as a physical therapy/prehab tool, the Pallof Press has gained popularity in fitness, sports training, and rehabilitation , due to its effectiveness in promoting anti-rotational strength and stability. The Pallof press teaches the athlete or client to resist rotational and lateral forces, which is a crucial functional skill for both performance and injury prevention....
Kettlebells are exceptional tools for core development thanks to their off-center mass and ergonomic handle, allowing dynamic, multi-planar movements that challenge the core in ways traditional weights often cannot. We have prepared an in-depth look at 10 effective kettlebell core exercises, detailing muscles worked and the unique benefits they offer...
Cable ab exercises offer a unique way to build core strength, muscle definition, and stability by providing constant resistance and allowing for precise targeting of the abdominal muscles. Below we have put together in our view, 10 of the most effective cable ab exercises, including the muscles they target, as well as beginner and advanced workout routines using combinations of these movements.
Landmine exercises are a highly versatile and effective form of strength training that utilise a barbell anchored at one end, allowing for a unique arc of movement. This setup opens up a wide range of exercises targeting every major muscle group, making landmine training suitable for athletes, beginners, and anyone seeking to improve functional strength, stability, and joint health. We have put together a detailed guide covering how to perform landmine exercises....
The wood chop exercise is a compound movement that involves rotating the torso while moving a weight diagonally across the body. It can be performed with various equipment, such as dumbbells, medicine balls, cable machines, or resistance bands. The movement pattern closely resembles chopping wood, hence the name...
Planks are a foundational isometric exercise recognised for their effectiveness in strengthening the core and enhancing overall body stability. Unlike dynamic movements, planks require holding a static position, which challenges multiple muscle groups simultaneously. We have endeavoured in detail to provide what muscles do planks work, their primary and secondary muscles engaged...
The glute bridge is a foundational exercise that targets the lower body, particularly the glutes, hamstrings, and core. It is a versatile movement suitable for individuals of all fitness levels and can be performed with minimal equipment. This exercise has gained popularity due to its simplicity, effectiveness, and adaptability...
A Pilates mat is a key piece of equipment for anyone practicing mat-based Pilates. Unlike yoga mats, Pilates mats are designed to provide more cushioning and support, protecting your spine and joints during floor-based exercises.
In the world of Pilates, reformer springs play a crucial role in determining the quality of workouts and the durability of equipment. Unlike weight training where the specific load is paramount, Pilates resistance is more about feel and progression than absolute kilogram measurements. Our guide examines the different origins of Pilates springs, their color-coding systems, strength variations...
The world of Pilates offers various equipment options to enhance your practice, with the Wunda Chair and Reformer standing out as two of the most distinctive apparatus. we have tried to explore the origins, benefits, and exercises of the Wunda Chair, while comparing it to the more widely recognised Reformer. Both pieces of equipment offer unique advantages for strength, flexibility, and core conditioning, but they differ significantly in design, space requirements, and exercise focus...
The Ladder Barrel represents one of Joseph Pilates' original equipment designs, with a fascinating origin story. Unlike other pieces of Pilates equipment that were adapted from furniture, Pilates creatively repurposed an empty beer keg to create the first Ladder Barrel. This ingenious upcycling demonstrates Pilates' practical approach to equipment design, focusing on functionality over conventional aesthetics...
Reformer Pilates is a dynamic and effective form of exercise that utilises a specialised machine called a reformer. This versatile piece of equipment has become so popular in home gyms & allows for a wide range of pilates reformer exercises that target various muscle groups, improve flexibility, and enhance overall body strength. Here's a detailed explanation of 10 reformer Pilates exercises, including how to perform them and the main muscles they engage...
