Movement Library
Core Exercises
Movement patterns group exercises by what the body actually does, rather than by muscle. Training all of them is what keeps strength usable outside the gym.
12 movements
Bird Dog
Beginner
On all fours, extend the opposite arm and leg until parallel to the floor.
Dead Bug
Beginner
On your back, extend the opposite arm and leg while your lower back stays pressed down.
Knee Plank
Beginner
Forearms down, knees on the floor, straight line from head to knees.
Bicycle Crunch
Easy
Bring the opposite elbow toward each knee as you pedal your legs.
Plank
Easy
Forearms down, body in one straight line from head to heels.
Russian Twist
Easy
Lean back slightly with a tall chest and rotate side to side.
Dumbbell Russian Twist
Moderate
Lean back, lift your feet, and rotate the dumbbell side to side.
Leg Raise
Moderate
Lying flat, raise straight legs until vertical, lower back pressed down.
Side Plank
Moderate
Stack your feet and lift your hips into a straight side line.
Hollow Hold
Hard
Press your lower back into the floor with arms and legs extended.
V-Up
Hard
Lift your legs and torso together, reaching your hands toward your feet.
Crow Pose
Advanced
Plant your hands, rest your knees on the backs of your arms, and lean forward until your feet float.
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Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.