List of Core Exercises with Instructions & Videos

This list of core exercises provides you with instructions for a wide range of core workouts. These core exercises are used to help a martial artist's rotational or twisting power and this contributes to stronger kicks, punches and grappling techniques. Moreover, stronger core muscles allow martial artists to better absorb hits (i.e. withstand punches to the stomach). Martial artists use these core exercises in order to strengthen their abs, obliques and lower back. If you are looking for more traditional martial arts strength exercises (i.e. Hojo Undo), please visit the main Strength Training section.

All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For additional exercises, please visit the main Martial Arts Physical Fitness section.

Amazon - Books on Core Strength Training

List of Core Exercise Workouts - with written and/or video instructions.

• Bent Leg Raise
• Bicycle Kicks
• Bird Dog
• Boat Pose - This Yoga technique is a great core exercise.
• Bridge - Two leg version
• Bridge - Single Leg Bridge
• Cork Screw Exercises
• Crunch Exercises
  • Bicycle Crunch
  • Cross Crunches - The cross crunch works on your abs & obliques.
  • Crunches - This is the basic crunch exercise.
  • Foot-to-Foot Crunches
  • Frog Crunches
  • Long Arm Crunches
  • Oblique or Side Crunches - This core exercise is done while lying on the floor and focuses on your side/oblique muscles.
  • Reverse Crunches
  • Standing Alternating Knee To Elbow Crunches
  • Standing Oblique Crunch - The standing oblique crunch can be done with or without weights.
  • V-Crunches
  • Vertical Crunch
• Dead Bug Exercise
• Dumbbell Side Bends
• Flutter Kicks
• Hanging Leg Raises
• Incline Cross Crunches
• Incline Crunches - In this core exercise, you will perform traditional crunches on an ab bench.
• Incline Reverse Crunches
• Incline Sit-Ups
• Incline Twisting Sit-Ups
• Isometric Push-Ups - Isometric push-ups provide a core and upper body workout.
• Jumping Oblique Twists
• Kick Outs
• Knee Drops
• Leg Drops
• Leg Lifts
• Leg Raises
• Leg Throw Downs - Leg throw downs are a partner-assisted core exercise.
• Medicine Ball Diagonal Chops - Hold a medicine ball in your hands and move the ball diagonally across your body.
• Medicine Ball Planks - The instability of the medicine ball enhances the overall core workout provided by this exercise.
• Medicine Ball Russian Twists - This functional medicine ball exercise helps to improve rotational or twisting power.
• Medicine Ball Side Throws - This functional exercise helps to improve rotational or twisting power.
• Medicine Ball Twists with Partner - This medicine ball exercise is a great core workout.
• Medicine Ball V-Ups - This is an advanced core exercise that uses a medicine ball.
• Oblique V-Up
• Plank Exercises
  • Dolphin Planks
  • Knee Planks
  • Medicine Ball Planks - The instability of the medicine ball enhances the overall core workout provided by this exercise.
  • One Legged Planks or Single Leg Planks
  • Plank - This is the basic plank exercise where you are resting on your forearms.
  • Plank Jacks - Plank jacks work on your core strength and improve your conditioning.
  • Reverse Plank - A reverse plank exercise targets your lower back and abs.
  • Side Plank - The side plank exercise targets your obliques, etc.
  • Side Plank Dips
  • Single Arm Planks
  • Single Leg Planks
  • Spiderman Plank
  • Straight Arm Plank - Unlike a traditional plank, you are resting on your hands and not on your forearms. It is like a stationary push-up.
  • Superman Plank
  • T-Plank
  • Upward Plank Pose
• Prone Superman
• Pulse Ups
• Seated Russian Twist - A Russian twist is an advanced core exercise.
• Side Bends - This core exercise uses dumbbells.
• Sit-Ups
• Standing Opposite Knee To Elbow
• Superman
• Stomach Vacuum or Abdominal Draw-in Exercise
• V-Ups
• Windmills
• Windmills with Weights
• Windshield Washer
• Woodchopper or Wood Chops