Queenax™ of the Week: 6 Crushing Core Exercises


Queenax™ of the Week: 6 Crushing Core Exercises

Dread lying on a gym mat to do your favourite core exercises? These six standing core exercises target your abdominals, glutes and spine stabilisers in multiple planes of motion. Plus, if you’re up for a challenge, try the fully suspended bonus movement: the Hanging Rollover.

Equipment Required



1. Standing Rollout


  1. Set bar at hip height.
  2. Maintain a plank position as straight arms reach forward.
  3. Lean forward until arms are in line with ears.

2. Hip Extension


  1. Set bar at waist level.
  2. Stand directly behind training bar on single leg.
  3. Lift one leg and hinge at the waist, reaching arms forward.

3. Hanging Crunch


  1. Set bar at overhead height.
  2. With straight arms, lift legs off ground.
  3. Pull knees to chest and return to starting position.

4. Standing Obliques


  1. Set bar at head level.
  2. Step away from the anchor point so straps are angled.
  3. Set one foot in front of the other and position hands close to head at the centre of the bar.
  4. Drive hips away from the anchor, keeping hands close to head.
  5. Push hips back to starting position.

5. Angled Plank with Rotation and Reach


  1. Set the bar at waist height.
  2. Extend arms into angled plank.
  3. Maintain neutral spine.
  4. Reach arm high to open chest, and then cross arm over body.
  5. Maintain tension on bar with opposite arm.

6. Hanging Hip Bridge


  1. Set bar at waist height.
  2. Grip bar and walk feet forward into bridge with arms extended.
  3. Chest should be directly below bar.
  4. Drop bottom to ground with arms extended.
  5. Drive hips up to neutral position.

Bonus: Hanging Rollover


  1. Set bar at overhead height.
  2. With straight arms, bend knees to 90 degrees.
  3. Maintain scapular thoracic stability and twist knees to one side.
  4. Draw a hanging half circle with knees.


Author Information

Erica Tillinghast
Erica Tillinghast's picture

Erica Tillinghast is the Global Education Manager for Precor. Over the last 15 years Erica has worked as a personal trainer, group fitness instructor, performing artist, product developer, and master coach.  Erica specializes in fitness product education, business development, network building and curriculum design. She travels globally as an educator, coach, and industry presenter, and has authored and contributed to more than 20 continuing education courses adopted on six continents. She holds an MS in Exercise Science and Health Promotion, and is a certified Personal Trainer, 3D MAPS, and an NASM Group Personal Training Specialist.

Last seen: 4 months 2 weeks ago
Joined: 22/01/2016 - 17:15