An intermediate core exercise that primarily targets the abdominals and deep stabilizing muscles while improving trunk stability, enhancing body control, and building isometric strength for better overall core endurance.
Exercise Details
Level
Intermediate
Primary Skill
Strength
Body Area
Core
Required Equipment
Yoga Mat
Muscles
Primary
Core
Correct Form
1. Lie on your back with your arms extended overhead and legs straight. 2. Engage your core, pressing your lower back into the mat. 3. Lift your arms, head, shoulders, and legs off the ground to form a "banana" shape. 4. Rock gently back and forth on your lower back without changing the shape of your body.
Common Mistakes
Don’t let your arms or legs drop; keep them lifted throughout.
Pro Tips
1. Initiate the rocking motion by slightly lifting your hips and shoulders. 2. For an easier variation, bend your knees instead of keeping your legs straight.
A beginner-friendly core exercise that primarily targets the abdominals and deep stabilizing muscles while improving trunk stability, enhancing posture, and building a strong foundation for overall functional movement.
A beginner-friendly core exercise that primarily targets the abdominals and deep stabilizing muscles while improving trunk stability, enhancing posture, and building a strong foundation for overall functional movement.
A beginner core-strengthening exercise that primarily targets the abdominals and deep stabilizing muscles while improving trunk stability, posture, and overall body control.
A beginner core-strengthening exercise that primarily targets the abdominals and deep stabilizing muscles while improving trunk stability, posture, and overall body control.
A beginner-friendly core exercise that primarily targets the abdominals and hip flexors while building core stability, improving cardiovascular endurance, and enhancing overall coordination.
A beginner-friendly core exercise that primarily targets the abdominals and hip flexors while building core stability, improving cardiovascular endurance, and enhancing overall coordination.
A beginner-friendly core exercise that primarily targets the abdominal muscles while helping to build midsection strength, improve trunk stability, and enhance overall posture and balance.
A beginner-friendly core exercise that primarily targets the abdominal muscles while helping to build midsection strength, improve trunk stability, and enhance overall posture and balance.
A beginner-friendly core exercise that primarily targets the abdominal muscles while helping build foundational trunk strength, improve spinal stability, and enhance overall posture and body control.
A beginner-friendly core exercise that primarily targets the abdominal muscles while helping build foundational trunk strength, improve spinal stability, and enhance overall posture and body control.
An intermediate-level core exercise that primarily targets the abdominals and obliques while also engaging the shoulders and triceps to build core stability, upper-body strength, and overall control.
An intermediate-level core exercise that primarily targets the abdominals and obliques while also engaging the shoulders and triceps to build core stability, upper-body strength, and overall control.
A beginner-friendly core exercise that primarily targets the obliques and deep abdominal muscles while helping to build lateral core strength, improve spinal stability, and enhance overall postural control.
A beginner-friendly core exercise that primarily targets the obliques and deep abdominal muscles while helping to build lateral core strength, improve spinal stability, and enhance overall postural control.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while also engaging the shoulders and hips to build anti-rotational stability, improve balance, and enhance overall trunk control.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while also engaging the shoulders and hips to build anti-rotational stability, improve balance, and enhance overall trunk control.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while enhancing core stability, improving coordination, and building foundational strength for overall functional movement.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while enhancing core stability, improving coordination, and building foundational strength for overall functional movement.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while also engaging the shoulders and hips to build core strength, boost cardiovascular endurance, and enhance overall stability.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while also engaging the shoulders and hips to build core strength, boost cardiovascular endurance, and enhance overall stability.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while helping to build core strength, improve spinal stability, and enhance overall trunk control.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while helping to build core strength, improve spinal stability, and enhance overall trunk control.
A beginner-friendly core exercise that primarily targets the abdominals and lower back while improving balance, enhancing spinal stability, and building overall core control.
A beginner-friendly core exercise that primarily targets the abdominals and lower back while improving balance, enhancing spinal stability, and building overall core control.
A beginner-friendly core exercise that primarily targets the abdominal muscles while helping to build foundational core strength, improve pelvic control, and enhance overall trunk stability.
A beginner-friendly core exercise that primarily targets the abdominal muscles while helping to build foundational core strength, improve pelvic control, and enhance overall trunk stability.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while helping improve trunk rotation, build core strength, and enhance overall stability.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while helping improve trunk rotation, build core strength, and enhance overall stability.
An intermediate-level core exercise that primarily targets the abdominals and hip flexors while building midsection strength, enhancing trunk stability, and improving overall core control.
An intermediate-level core exercise that primarily targets the abdominals and hip flexors while building midsection strength, enhancing trunk stability, and improving overall core control.
An intermediate core-strengthening exercise that primarily targets the lower abdominals and hip flexors while enhancing trunk stability, improving pelvic control, and building overall midsection strength.
An intermediate core-strengthening exercise that primarily targets the lower abdominals and hip flexors while enhancing trunk stability, improving pelvic control, and building overall midsection strength.
A beginner-friendly core exercise that primarily targets the abdominals and hip flexors while improving grip strength, enhancing core stability, and building overall functional midsection control.
A beginner-friendly core exercise that primarily targets the abdominals and hip flexors while improving grip strength, enhancing core stability, and building overall functional midsection control.
An intermediate core-focused exercise that challenges the abdominals, hip flexors, and grip strength while improving midline stability, enhancing body control, and developing powerful, gymnastic-style core strength.
An intermediate core-focused exercise that challenges the abdominals, hip flexors, and grip strength while improving midline stability, enhancing body control, and developing powerful, gymnastic-style core strength.
A beginner-friendly core exercise that primarily targets the abdominal muscles and hip flexors while helping to build core strength, improve stability, and enhance overall midsection endurance.
A beginner-friendly core exercise that primarily targets the abdominal muscles and hip flexors while helping to build core strength, improve stability, and enhance overall midsection endurance.
A beginner-friendly core exercise that primarily targets the obliques to build lateral abdominal strength, improve trunk stability, and enhance overall core control.
A beginner-friendly core exercise that primarily targets the obliques to build lateral abdominal strength, improve trunk stability, and enhance overall core control.
A beginner-friendly core exercise that primarily targets the abdominal muscles while helping to build core strength, enhance spinal stability, and improve overall trunk control.
A beginner-friendly core exercise that primarily targets the abdominal muscles while helping to build core strength, enhance spinal stability, and improve overall trunk control.
A beginner-friendly core exercise that primarily targets the abdominals and hip flexors while helping to build core strength, improve trunk stability, and enhance overall body control.
A beginner-friendly core exercise that primarily targets the abdominals and hip flexors while helping to build core strength, improve trunk stability, and enhance overall body control.
An intermediate upper body pull exercise that primarily targets the lats, rhomboids, and biceps while also challenging core stability to build back strength, improve posture, and enhance overall upper body control.
An intermediate upper body pull exercise that primarily targets the lats, rhomboids, and biceps while also challenging core stability to build back strength, improve posture, and enhance overall upper body control.
An intermediate core-focused exercise that challenges the obliques, hip abductors, and deep stabilizing muscles while improving lateral stability, building core strength, and enhancing overall balance and postural control.
An intermediate core-focused exercise that challenges the obliques, hip abductors, and deep stabilizing muscles while improving lateral stability, building core strength, and enhancing overall balance and postural control.
An intermediate core-focused exercise that challenges the abdominals, obliques, and deep stabilizers while improving anti-rotational strength, shoulder stability, and overall trunk control.
An intermediate core-focused exercise that challenges the abdominals, obliques, and deep stabilizers while improving anti-rotational strength, shoulder stability, and overall trunk control.
An intermediate core-focused exercise that powerfully challenges the abdominals and deep stabilizers while improving trunk strength, anti-extension control, and overall core endurance.
An intermediate core-focused exercise that powerfully challenges the abdominals and deep stabilizers while improving trunk strength, anti-extension control, and overall core endurance.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while improving trunk stability, enhancing rotational control, and building a stronger, more balanced midsection.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while improving trunk stability, enhancing rotational control, and building a stronger, more balanced midsection.
An intermediate core-focused exercise that builds deep abdominal and oblique strength while enhancing shoulder stability, hip control, and overall trunk endurance.
An intermediate core-focused exercise that builds deep abdominal and oblique strength while enhancing shoulder stability, hip control, and overall trunk endurance.
An intermediate core exercise that primarily targets the abdominals and deep stabilizing muscles while helping to build midline strength, improve trunk stability, and enhance overall body control.
An intermediate core exercise that primarily targets the abdominals and deep stabilizing muscles while helping to build midline strength, improve trunk stability, and enhance overall body control.
A beginner-friendly core exercise that primarily targets the abdominal muscles and deep stabilizers while improving spinal stability, building foundational core strength, and enhancing overall trunk control.
A beginner-friendly core exercise that primarily targets the abdominal muscles and deep stabilizers while improving spinal stability, building foundational core strength, and enhancing overall trunk control.
A beginner-friendly core exercise that primarily targets the deep abdominal muscles and hip flexors while improving spinal stability, coordination, and overall core control.
A beginner-friendly core exercise that primarily targets the deep abdominal muscles and hip flexors while improving spinal stability, coordination, and overall core control.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while improving rotational strength, enhancing trunk stability, and promoting better overall core control.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while improving rotational strength, enhancing trunk stability, and promoting better overall core control.
A beginner-friendly core exercise that primarily targets the obliques and abdominal muscles while helping to build core strength, improve trunk stability, and enhance overall midsection control.
A beginner-friendly core exercise that primarily targets the obliques and abdominal muscles while helping to build core strength, improve trunk stability, and enhance overall midsection control.
An intermediate core exercise that primarily targets the abdominals and obliques while improving rotational strength, enhancing trunk stability, and building overall core control.
An intermediate core exercise that primarily targets the abdominals and obliques while improving rotational strength, enhancing trunk stability, and building overall core control.
A beginner-friendly core exercise that primarily targets the abdominals and hip flexors while helping to build core strength, improve balance, and enhance coordination.
A beginner-friendly core exercise that primarily targets the abdominals and hip flexors while helping to build core strength, improve balance, and enhance coordination.
A beginner-friendly core exercise that primarily targets the abdominals and hip flexors while helping to build core strength, improve stability, and enhance overall midsection control.
A beginner-friendly core exercise that primarily targets the abdominals and hip flexors while helping to build core strength, improve stability, and enhance overall midsection control.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while improving shoulder stability, enhancing anti-rotational strength, and building overall trunk control.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while improving shoulder stability, enhancing anti-rotational strength, and building overall trunk control.
An intermediate core exercise that primarily targets the abdominals and obliques while also engaging the shoulders and hips to build core strength, enhance stability, and improve overall trunk control.
An intermediate core exercise that primarily targets the abdominals and obliques while also engaging the shoulders and hips to build core strength, enhance stability, and improve overall trunk control.
A beginner-friendly core exercise that primarily targets the abdominals and deep stabilizing muscles while building core strength, enhancing shoulder and hip stability, and improving overall coordination and control.
A beginner-friendly core exercise that primarily targets the abdominals and deep stabilizing muscles while building core strength, enhancing shoulder and hip stability, and improving overall coordination and control.
A beginner-friendly core-focused exercise that engages the abdominals, lower back, glutes, and shoulders to build midline stability, improve posterior chain strength, and enhance overall posture and body control.
A beginner-friendly core-focused exercise that engages the abdominals, lower back, glutes, and shoulders to build midline stability, improve posterior chain strength, and enhance overall posture and body control.
An intermediate core-focused exercise that challenges the abdominals, obliques, and deep stabilizing muscles while enhancing anti-rotational strength, balance, and overall trunk stability.
An intermediate core-focused exercise that challenges the abdominals, obliques, and deep stabilizing muscles while enhancing anti-rotational strength, balance, and overall trunk stability.
An intermediate core exercise that primarily targets the abdominals while enhancing spinal stability, improving balance, and building functional core strength.
An intermediate core exercise that primarily targets the abdominals while enhancing spinal stability, improving balance, and building functional core strength.
An intermediate core exercise that focuses on the abdominals and hip flexors while enhancing core stability, improving balance, and building overall trunk strength.
An intermediate core exercise that focuses on the abdominals and hip flexors while enhancing core stability, improving balance, and building overall trunk strength.
An intermediate core-focused exercise that challenges the abdominals and deep stabilizers while improving anti-extension strength, shoulder stability, and overall trunk control.
An intermediate core-focused exercise that challenges the abdominals and deep stabilizers while improving anti-extension strength, shoulder stability, and overall trunk control.
An intermediate core exercise that primarily targets the obliques and upper back while enhancing rotational strength, improving trunk stability, and building overall core power for athletic movements.
An intermediate core exercise that primarily targets the obliques and upper back while enhancing rotational strength, improving trunk stability, and building overall core power for athletic movements.
A beginner-friendly core exercise that primarily targets the abdominal muscles while helping build foundational trunk strength, improve spinal stability, and enhance overall posture and control.
A beginner-friendly core exercise that primarily targets the abdominal muscles while helping build foundational trunk strength, improve spinal stability, and enhance overall posture and control.
A beginner-friendly core exercise that primarily targets the lower abdominals while helping build core strength, improve pelvic control, and enhance overall trunk stability.
A beginner-friendly core exercise that primarily targets the lower abdominals while helping build core strength, improve pelvic control, and enhance overall trunk stability.
A beginner-friendly core exercise that primarily targets the obliques and deep stabilizing muscles while improving anti-rotation strength, enhancing trunk stability, and supporting better posture and spinal control.
A beginner-friendly core exercise that primarily targets the obliques and deep stabilizing muscles while improving anti-rotation strength, enhancing trunk stability, and supporting better posture and spinal control.
A beginner-friendly core exercise that primarily targets the obliques and deep abdominal muscles while enhancing rotational strength, improving trunk stability, and supporting better posture and overall functional movement.
A beginner-friendly core exercise that primarily targets the obliques and deep abdominal muscles while enhancing rotational strength, improving trunk stability, and supporting better posture and overall functional movement.
A beginner-friendly core exercise that builds midsection stability and shoulder strength while improving posture, balance, and overall functional control under load.
A beginner-friendly core exercise that builds midsection stability and shoulder strength while improving posture, balance, and overall functional control under load.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while improving balance, enhancing rotational strength, and promoting better overall trunk stability.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while improving balance, enhancing rotational strength, and promoting better overall trunk stability.
A beginner-friendly core exercise that primarily targets the obliques and deep abdominal muscles while helping build lateral trunk strength, improve spinal stability, and enhance overall core control.
A beginner-friendly core exercise that primarily targets the obliques and deep abdominal muscles while helping build lateral trunk strength, improve spinal stability, and enhance overall core control.
A beginner-friendly core exercise that primarily targets the obliques while helping to build lateral core strength, improve spinal stability, and enhance overall trunk control.
A beginner-friendly core exercise that primarily targets the obliques while helping to build lateral core strength, improve spinal stability, and enhance overall trunk control.
A beginner-friendly core exercise that targets the abdominals and obliques while improving anti-rotation strength, enhancing spinal stability, and building overall trunk control.
A beginner-friendly core exercise that targets the abdominals and obliques while improving anti-rotation strength, enhancing spinal stability, and building overall trunk control.
A beginner-friendly core-focused exercise that challenges the abdominals, obliques, and deep stabilizing muscles while improving posture, overhead stability, and overall trunk control.
A beginner-friendly core-focused exercise that challenges the abdominals, obliques, and deep stabilizing muscles while improving posture, overhead stability, and overall trunk control.
A beginner-friendly core exercise that primarily targets the abdominals and hip flexors while helping to build core strength, improve lower-body control, and enhance overall stability.
A beginner-friendly core exercise that primarily targets the abdominals and hip flexors while helping to build core strength, improve lower-body control, and enhance overall stability.
A beginner-friendly core exercise that primarily targets the lower abdominals while helping build core strength, improve pelvic stability, and enhance overall trunk control.
A beginner-friendly core exercise that primarily targets the lower abdominals while helping build core strength, improve pelvic stability, and enhance overall trunk control.
A beginner-friendly core exercise that builds trunk stability and total-body strength while improving posture, grip endurance, and overall functional control.
A beginner-friendly core exercise that builds trunk stability and total-body strength while improving posture, grip endurance, and overall functional control.
An advanced core-focused exercise that intensely engages the obliques and deep stabilizing muscles while enhancing lateral core strength, trunk stability, and overall balance and control.
An advanced core-focused exercise that intensely engages the obliques and deep stabilizing muscles while enhancing lateral core strength, trunk stability, and overall balance and control.
A beginner-friendly core-focused exercise that challenges hip mobility and shoulder stability while building core strength, improving dynamic flexibility, and enhancing overall full-body control.
A beginner-friendly core-focused exercise that challenges hip mobility and shoulder stability while building core strength, improving dynamic flexibility, and enhancing overall full-body control.
An intermediate core-focused exercise that challenges the obliques, deep abdominal muscles, and hip stabilizers while improving lateral stability, balance, and functional core strength.
An intermediate core-focused exercise that challenges the obliques, deep abdominal muscles, and hip stabilizers while improving lateral stability, balance, and functional core strength.
An intermediate core-focused exercise that challenges your balance and stability while engaging the abdominals and hip flexors to build midline strength, improve coordination, and enhance overall functional control.
An intermediate core-focused exercise that challenges your balance and stability while engaging the abdominals and hip flexors to build midline strength, improve coordination, and enhance overall functional control.
An intermediate core exercise that powerfully targets the abdominals and deep stabilizers while improving shoulder stability, balance, and overall trunk control for better functional strength and posture.
An intermediate core exercise that powerfully targets the abdominals and deep stabilizers while improving shoulder stability, balance, and overall trunk control for better functional strength and posture.
An intermediate core-focused exercise that challenges the abdominals, obliques, and deep stabilizing muscles while enhancing trunk stability, shoulder endurance, and overall balance.
An intermediate core-focused exercise that challenges the abdominals, obliques, and deep stabilizing muscles while enhancing trunk stability, shoulder endurance, and overall balance.
A beginner-friendly core exercise that primarily targets the lower abdominals while helping to improve core strength, hip stability, and overall trunk control.
A beginner-friendly core exercise that primarily targets the lower abdominals while helping to improve core strength, hip stability, and overall trunk control.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while improving trunk stability, enhancing rotational control, and building overall core strength.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while improving trunk stability, enhancing rotational control, and building overall core strength.
A beginner-friendly core exercise that primarily targets the obliques and lower abdominals while improving spinal stability, enhancing rotational control, and building a stronger, more resilient midsection.
A beginner-friendly core exercise that primarily targets the obliques and lower abdominals while improving spinal stability, enhancing rotational control, and building a stronger, more resilient midsection.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while improving trunk stability, building foundational strength, and enhancing overall core control.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while improving trunk stability, building foundational strength, and enhancing overall core control.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while improving rotational stability, enhancing balance, and building foundational core strength.
A beginner-friendly core exercise that primarily targets the abdominals and obliques while improving rotational stability, enhancing balance, and building foundational core strength.
Yoga Mat
