spine core
Transverse Abdominis exercises
Abdominal bracing and trunk stability.
157
Exercises
46
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
360 Breathing (Hands on Ribs)
Learn to expand your ribs in all directions like an umbrella. This is the foundation of thoracic mobility and posture.
Ab Wheel Crawls
Start in a plank with the feet on an ab wheel. Walk forward on the hands while the wheel rolls behind, following the feet.
Ab Wheel Knee Tucks
Start in a high plank with both feet in the cradles of an ab wheel. Pull both knees toward the chest so the wheel rolls in, then extend the legs back.
Ab Wheel Single-Arm Rollout
Kneel with an ab wheel in one hand and the other arm folded behind the back. Roll the wheel out and back under that one hand.
Ab Wheel Standing Rollout
Stand upright holding an ab wheel in front of your thighs. Hinge forward, set the wheel on the floor and roll it out until your body hovers fully extended above the floor. Pull yourself back up through the hinge to standing.
Ab Wheel V-Rollout
Kneel with an ab wheel in your hands. Roll the wheel out diagonally to one side, return to centre, then roll out diagonally to the other side.
Band Resisted Hip IR/ER (Standing)
Standing hip rotation against band resistance for rotational control and strength.
Band Row - Standing
Pull a resistance band toward your body while standing. Builds upper back strength which helps posture and reduces back strain.
Band Shoulder Press
Press a band overhead while standing on it. Builds basic shoulder pressing strength.
Banded Clamshell
Clamshell with band resistance for increased glute medius activation. Progression from bodyweight clamshell.
Barbell Back Squat
Classic barbell squat with bar across upper back. Foundational strength movement for lower body.
Barbell Deadlift (Conventional)
Foundation barbell hip hinge for total posterior chain strength development.
Barbell Hip Thrust
Heavy loaded hip thrust for maximal glute strength. The primary exercise for building powerful glutes to support SI joint.
Barbell RDL
Barbell Romanian deadlift for hamstring and glute development under heavier load.
Barbell RDL
Barbell Romanian deadlift for maximal posterior chain loading. Advanced exercise requiring excellent hip hinge mechanics.
Barbell Windshield Wipers, Supine
You lie on your back holding a barbell above your chest with straight arms. You lower your legs to one side, bring them back to the middle, then lower them to the other side.
Battle Ropes
Create waves with heavy ropes for conditioning and arm power. High-intensity exercise for return to sport.
Bear Hold
Hold a position on hands and toes with knees slightly off ground. Challenges shoulder stability.
Bent-Over Dumbbell Row
Hinge at the hips and row dumbbells to your ribs. Fundamental free-weight back exercise.
Bent-Over Reverse Fly
Bend over and raise dumbbells out to sides. Works rear shoulders and upper back.
Bent-Over Row
Bend forward and row two dumbbells or barbell. Major back builder.
Bird Dog
On hands and knees, extend opposite arm and leg. Builds shoulder stability and core strength together.
Bird Dog (Contralateral Chain Training)
Trains the posterior chain to work diagonally across the spine - the way we actually move in life. Essential for spine stability.
Bird Dog (SI Safe)
Quadruped core stability exercise teaching anti-rotation control. Critical for SI joint stability during movement.
Bird Dog - Full (Contralateral)
Extend opposite arm and leg while on all fours. One of the most back-friendly core exercises that builds stability and coordination.
Bird Dog - Leg Only
On all fours, extend one leg straight back while keeping your hips level. This builds back and hip stability without aggravating most back conditions.
Bird Dog with Band Resistance
Bird dog with band around extending limbs for added resistance. Advanced anti-rotation core exercise.
Bird Dog with Elbow to Knee
Full bird dog with a crunch: bring elbow and knee together under your body, then extend. Adds dynamic movement to the classic exercise.
Bird-Dog
From hands and knees, extend opposite arm and leg. Classic core and back stability exercise.
Bodyweight Standing Wood Chop With Clasped Hands
You stand with feet shoulder-width apart and clasp your empty hands together as if gripping an axe handle. You raise your hands up and across your body, then chop them down diagonally.
Box Jump
Plyometric exercise jumping onto elevated surface for hip power development.
Box Jump (Low)
Jump onto a low box and step down. Develops power while practicing soft landings.
Box Jump (Low)
Explosive jumping onto box for power development. Only for those fully recovered with no symptoms during impact.
Box Jumps (Low Box)
Jumping onto a low box and stepping down. Plyometric exercise for power development and landing mechanics.
Box Squat
Squat to box or bench for controlled depth and safe hip strengthening.
Box Step-Off to Stick Landing
Step off low box and land softly, holding landing position. Trains deceleration and landing mechanics.
Bridge Hold (Isometric)
Isometric glute bridge hold for building endurance and control in the hip extensors.
Bridge with Adductor Squeeze
Glute bridge combined with inner thigh activation. Particularly effective for 'shear-type' SI pain patterns.
Bridge with Band Abduction
Glute bridge with band pushing knees outward. Activates both glute max and glute med simultaneously for complete hip stability.
Bulgarian Split Squat
Single-leg squat with rear foot elevated. Builds unilateral leg strength and hip stability for SI joint support.
Bulgarian Split Squat (Rear Foot Elevated)
Split squat with rear foot elevated on a bench. Excellent single-leg strength and quad development.
Cable Chop (Anti-Rotation)
Diagonal pulling pattern for rotational core strength. Trains controlled rotation through upper back while protecting SI joint.
Cable Chop - High to Low
Pull a cable from high to low diagonally across your body. Builds rotational core strength with controlled movement.
Cable Lift (Anti-Rotation)
Diagonal pushing pattern for rotational core strength. Complements the chop pattern for balanced rotational training.
Cable Lift - Low to High
The opposite of the chop - pull a cable from low to high across your body. Builds upward rotational power.
Cable Pull-Through
Cable hip hinge movement for glute and hamstring activation with constant tension.
Cable Seated Row
Use a cable machine to perform seated rows. Gold standard gym exercise for mid-back strength.
Cable/Band Row
Horizontal pulling exercise for upper back and trunk stability. Improves posture and trunk stability for SI joint protection.
Cat-Camel (Cat-Cow)
Alternate between arching and rounding your back on all fours. This gentle motion lubricates your spine and reduces stiffness.
Cat-Camel (Full Spine Wave)
The classic spine mobility exercise that moves each segment of the spine sequentially. Wakes up the entire spine chain and lubricates the joints.
Cat-Cow
Classic spine mobility exercise alternating between rounding and arching your back. Warms up the entire spine.
Cat-Cow with Neck Focus
Classic spinal mobility exercise with emphasis on controlled neck movement during transitions.
Cat-Cow with Shoulder Focus
Classic cat-cow movement with extra focus on shoulder blade movement and chest opening.
Child's Pose
A gentle resting position where you sit back on your heels with arms extended. Good for relaxing back muscles when flexion feels comfortable.
Conventional Deadlift
The classic barbell deadlift. Builds whole-body strength when performed with proper technique. Requires good hip hinge mechanics.
Copenhagen Plank (Short Lever)
Side plank variation with adductor emphasis using elevated leg position. Short lever version for beginners.
Corner Pec Stretch
Stand in a corner and stretch both pecs at once. Great for opening up the chest after long periods of sitting.
Counter Push-Up
Push-up performed against a counter or elevated surface. Intermediate step between wall and floor push-ups.
Counter-Top Push-Up
Push-up against kitchen counter or sturdy surface. Progression from wall push-ups, more wrist loading.
Crocodile Breathing
Lie on your stomach to feel your belly and ribs expand into the floor. This teaches diaphragmatic breathing and calms the nervous system.
Cutting Drill (45-degree)
Jogging forward then cutting at a 45-degree angle. Sport-specific movement for athletes returning to cutting/pivoting activities.
Dead Bug (SI Safe)
Core stability exercise that maintains neutral spine while moving limbs. Essential for SI joint control and protection.
Dead Bug (Spine Chain Stability)
The gold standard for training the core to protect the spine during arm and leg movement. Teaches the whole chain to work together.
Dead Bug - Contralateral
The full dead bug: extend opposite arm and leg simultaneously while keeping your back stable. One of the best anti-extension core exercises.
Dead Bug - Heel Taps
Lie on your back and slowly lower one heel to tap the floor while keeping your back stable. This teaches core control without stressing your spine.
Dead Bug - Leg Extension
A more challenging dead bug where you extend one leg out straight while keeping your back flat. Excellent for building anti-extension core strength.
Dead Bug Arm Reach
Lie on back and reach arms overhead while keeping back flat. Works core and shoulder control together.
Dead Bug with Band Pull
Dead bug with added resistance from band pull-down. Increases challenge to core stability and anti-extension control.
Dead Bug with Neck Neutral
Core exercise performed with focus on maintaining neutral neck position. Builds core-neck coordination.
Depth Drop to Stick
Step off box and land with immediate controlled stop (stick). Trains rapid force absorption and ankle stiffness.
Depth Jump
Step off box, land, and immediately explode into jump. Advanced plyometric for reactive power.
Diaphragmatic Breathing (90/90 Position)
Learn proper breathing to calm pain, relax tight back muscles, and improve core timing. The 90/90 position takes pressure off your lower back.