The abs
The trunk resists movement more than it produces it. That is why bracing work belongs beside flexion work.
PrimarySecondaryNot worked
What it is
Rectus abdominis flexes the trunk. The obliques, external and internal, add rotation and side bend. Transversus, deepest, produces no visible movement — it compresses and stabilises. Under a heavy bar, most abdominal work is stopping the trunk moving, not bending it.
How to load it
Ten to twenty sets a week across three families: flexion (crunches, leg raises), anti-flexion (planks, ab wheel) and anti-rotation (Pallof press). Add load rather than reps — sets of a hundred stop paying past a point.
The recurring mistake
Pulling on the neck during crunches. Hands support, they do not haul: keep the chin off the chest.
All 37 exercises in the catalogue
Names are the ones the app uses.
Dumbbell · 1
Cable · 4
- Cable Kneeling Crunch
- Cable Standing Crunch
- Cable Standing Lift
- Cable Twist (up-down)
Machine and bodyweight · 22
- 45 Degree Bycicle Twisting Crunch
- 45 Degree Bycicle Twisting Crunch (1)
- 45 Degree Side Bend
- Air Twisting Crunch
- Bench Leg Raise
- Bent Knee Lying Twist
- Crunch (on bench)
- Hanging Leg Hip Raise
- Hanging Straight Leg Hip Raise
- Hanging Straight Leg Raise
- Incline Leg Hip Raise
- Landmine 180
- Lying Floor Leg Raise
- Lying Straight Leg Raise
- Otis-ups
- Side Bridge - Side Plank
- Sit-up On Exercise Ball
- Sit-ups
- Spell Caster
- Twisting Crunch
- V-up
- Vertical Leg Raise (on parallel bars)
Lever machine · 3
- Lever Seated Crunch
- Lever Seated Crunch (1)
- Lever Seated Leg Raise Crunch
Band · 6
- Band Decline Sit-ups
- Band Side Bend
- Band Standing Crunch
- Band Standing Lift
- Band Twist
- Band Twist (Up-down)
Weighted · 1
- Weighted Leg Extension Crunch