Palloff Press

Another misunderstood movement, the Palloff Press is a killer for your rotational core. I suggest starting on your knees or in a half-kneeling position for the first few weeks. You can use a cable stack, an elastic band, or a TRX. The key thing to get over is that the weight doesn't move. You are resisting the weight's pull on your core. **NERD ALERT** pressing out changes the radial distance of the torque beam (your arms) which increases the angular momentum on your torso, thereby making it harder to maintain your polar moment of inertia.

Coach Stevo's Top Tips

• Engage your glutes.
• Shoulders back.
• Resist the Twist.

Half-Kneeling

Standing

TRX

Hanging Leg Raise

The Hanging Leg Raise is a classic anterior core exercise that is easy on the spine and that you can perform nearly anywhere. When people ask me, "why can't we do crunches?" I usually throw a bunch of these at them. No, there's no such thing as fat loss, but if you can bang these out easily there will be a six-pack waiting for you when you lose those last few pounds via caloric deficit. These are pretty self explanatory, so I got Zuzana to demonstrate. Bonus points if this happens.

Coach Stevo's Top Tips

• Pack your shoulders.
• Slow and steady. 

Bodyrock

The Landmine

The name is stupid, but the move is awesome. I guess I could change the name, but it's totally "in there" now. You don't need any special equipment, just a bar in the corner. The point of this move is to go slowly and resist what the bar wants your torso to do.

Coach Stevo's Top Tips

• Slow and steady.
• Lock your whole body down.

Side Plank

The side plank is the straight plank's harder, oblique killing sister. 30 seconds a side is pretty good, but after a minute you should start trying to make it harder. Lift a leg, go up on your hand, or place a weight on your hip.

Coach Stevo's Top Tips

• Pack your shoulder.
• Make sure your hand or elbow is directly under your shoulder.
• No bend in your hips.

Plank

The plank is the most basic of core exercise and one that almost everyone ignores. The plank trains the core by doing what the core is supposed to do: hold you upright. Everyone should be able to do this for a minute, but if you can do a straight plank for more than 2 minutes, you should start making them harder. Watch the other videos for some ideas on ways to step this exercise up a notch.

Coach Stevo's Top Tips

• Butt down!
• Squeeze your butt cheeks together.
• Pack your shoulders.
• Did I mention keeping your butt down?

Plank

Long Plank

Weighted Plank

One-Leg Plank