Core exercises.

Core training is for two things: stabilizing the spine under heavy compound lifts, and growing the rectus abdominis if you want it visible. Here are 15 exercises Checkfit programs depending on your goal.

The 15

• Plank — The baseline. Front and side variations.
• Side Plank — Obliques and lateral chain.
• Dead Bug — Anti-extension; safe for low backs.
• Bird Dog — Spinal stability + glute activation.
• Pallof Press — Anti-rotation. Cable or band.
• Hanging Leg Raise — Lower abs, full range.
• Hanging Knee Raise — Easier scaling of leg raise.
• Cable Crunch — Loaded direct ab work.
• Decline Sit-Up — Old-school but works. Add weight for progression.
• Ab Wheel Rollout — Brutal anti-extension. Top-tier core.
• Russian Twist — Rotational work. Use a weight.
• Wood Chopper (Cable) — Rotational power.
• Suitcase Carry — Anti-lateral-flexion. Real-world core strength.
• Farmer's Carry — Full-body bracing; core stays tight throughout.
• L-Sit — Bodyweight isometric. Calisthenics-grade core.