Abs and Core Exercises and Muscle Guide
The abs and core help control the ribs and pelvis while resisting or producing trunk movement. This guide focuses on movements with a clear primary or secondary match in the ChunkItUp muscle map, rather than every exercise that uses the area indirectly.
Where beginners should start
Learn bracing and controlled short-range trunk work before loaded or hanging variations.
Choose a version that lets you repeat the same range and alignment. Add repetitions first, then increase load, range, or leverage one step at a time.
How to program this muscle group
Start with the most coordinated compound movement while fresh, then use simpler exercises for additional practice. Spread hard sets across the week when one session makes technique or recovery deteriorate.
Exercise selection should fit your equipment, current range of motion, and goal. Stop or modify a movement if it causes sharp pain rather than normal muscular effort.
Detailed abs and core exercise guides
Each listed page includes setup, execution, mistakes, cues, easier options, harder options, and programming guidance.
- Advanced Tuck Planche
Advanced · Calisthenics
Primary: deltoid anterior head, triceps brachii lateral long, triceps brachii medial
- Butterfly Pull-up
Advanced · Pull
Primary: latissimus dorsi, rectus abdominis
- Handstand Leg Raise
Advanced · Calisthenics
Primary: rectus abdominis, rectus femoris
- Handstand Shoulder Tap
Advanced · Calisthenics
Primary: deltoid anterior head, deltoid middle head, triceps brachii lateral long
- Leg raises
Advanced · Core
Primary: rectus abdominis, tendinous inscriptions upper, tendinous inscriptions middle
- Single Leg Planche
Advanced · Calisthenics
Primary: deltoid anterior head, triceps brachii lateral long, triceps brachii medial
- Butterfly Sit-up
Beginner · Core
Primary: rectus abdominis, tendinous inscriptions upper, tendinous inscriptions middle
- Incline Sit-up
Beginner · Core
Primary: rectus abdominis, tendinous inscriptions upper, tendinous inscriptions middle
- Banded Sit-up
Beginner to Intermediate · Core
Primary: rectus abdominis, tendinous inscriptions upper, tendinous inscriptions middle
- Half Lay Front Lever
Expert · Calisthenics
Primary: latissimus dorsi, rectus abdominis, deltoid posterior head
- Handstand Pike Press
Expert · Calisthenics
Primary: deltoid anterior head, deltoid middle head, triceps brachii lateral long
- Handstand Tuck Press
Expert · Calisthenics
Primary: deltoid anterior head, deltoid middle head, triceps brachii lateral long
- Planche Hold
Expert · Calisthenics
Primary: deltoid anterior head, triceps brachii lateral long, triceps brachii medial
- Planche on Rings
Expert · Calisthenics
Primary: deltoid anterior head, pectoralis major, triceps brachii lateral long
- Weighted Front Lever
Expert · Calisthenics
Primary: latissimus dorsi, rectus abdominis, deltoid posterior head
- Front Lever with Bands
Intermediate · Calisthenics
Primary: latissimus dorsi, rectus abdominis, deltoid posterior head
- Planche with Bands
Intermediate · Calisthenics
Primary: deltoid anterior head, pectoralis major, triceps brachii lateral long
- Tuck Handstand
Intermediate · Calisthenics
Primary: deltoid anterior head, deltoid middle head, triceps brachii lateral long
- Weighted Sit-up
Intermediate · Core
Primary: rectus abdominis, tendinous inscriptions upper, tendinous inscriptions middle