Obliques
Side core. Rotation and anti-rotation.
Exercises
Ranked by directness on obliques.
Russian Twist
Burn down both sides of the waist.
Side Plank
Oblique burn down the side of the trunk; glute med on the bottom side fires too.
Suitcase Carry
Off-side obliques burning by step 20.
Pallof Press
Deep core brace; you can feel it from your obliques down to your glutes.
Cable Woodchop
A diagonal rotational force through the trunk — obliques contracting on the pull and resisting on the return.
Landmine Rotation
A large, smooth rotational arc powered by the hips and obliques — like swinging a heavy club through a clean arc.
Copenhagen Plank
Inner thigh and obliques screaming together; a strength you didn't know you needed.
- Obliques
Also involves this muscle
Lifts that pull this muscle in as a supporter.
Abs
Plank
Whole-trunk brace. If only your shoulders burn, brace harder with the abs.
Traps
Farmer's Carry
Traps, forearms, abs, even glutes all working at once.
Lower back
Bird Dog
Deep brace through the trunk; balance challenge wakes up the stabilizers.