Transverse plane

  • The SB oblique knee tuck is an intermediate exercise that targets the core and the hip flexor muscles. The instability of the ball and the torso rotation get the muscles of the core even firing more. Pulling your knees to the side adds a second dimension to the SB knee tuck, increasing the functionality and intensity of the exercise.
     
    To put more variety to your workout you can combine the SB knee tuck and the SB oblique knee tuck, alternating each repetition.
     

  • The side bridge with rotation is an intermediate level exercise to enhance core stability and strength. Maintaining proper form while rotating the torso gets the muscles of the core even firing more.

  • The single-leg side bridge with rotation is an advanced exercise to enhance core stability and strengthen the muscles at the outside of the hip and thigh. The single-leg side bridge combined with torso rotation really challenges the core to maintain proper form.

  • The 3D bridge is an intermediate level exercise that consists of three dynamic bridge exercises put in succession. This exercise improves core stability and strength in all three planes of motion. The 3D bridge also strengthens the lateral system.

  • The 45° scissors crunch with stick overhead is an intermediate level exercise to strengthen the abs and core.

  • The hanging oblique knee raise is an intermediate level exercise to strengthen the abs, core and hip flexors. The torso rotation and flexion generates a strong contraction of the obliques.

  • The horizontal wood chop works the abs and core in a standing position. Abdominal exercises with rotation generate a strong contraction of the obliques. This exercise is suitable for all fitness levels.

  • The horizontal wood chop with hip rotation is an intermediate exercise to strengthen the abs and core while in a standing position. Abdominal exercises with rotation generate a strong contraction of the obliques. This exercise strengthens the muscles that rotate and stabilize the hip.

  • The barbell torque is an intermediate level exercise to enhance balance, core stability and strength.

  • The SB rotation is an intermediate exercise to strengthen the abs and core. Balancing on the ball while rotating the torso generates a strong contraction of the core muscles.