Let Core Buddy do the deciding

Tell it how long you've got and what kit you have. It builds the session, times every move, and every exercise has a video like this one. Free to download.

Muscle group

Back exercises

Exercises that work your back, shown properly with the cues that matter. Pick one and press play.

← All exercises

CoreBeginner

Bird dog

A calm, steady move that teaches your core to keep you stable while your arms and legs move — brilliant for be…

How to do it →

CoreBeginner

Superman hold

Lie face down and lift your arms and legs to hold the superman shape — the back-of-body counter to all those c…

How to do it →

CoreBeginner

Scorpion kicks

From face down, kick one leg up and across — a mobility-meets-core move that opens the hips.

How to do it →

CoreBeginner

Superman pulses

The superman hold with small pulses — lift your arms and legs and pulse for the muscles down your back.

How to do it →

Let Core Buddy do the deciding

Tell it how long you've got and what kit you have. It builds the session, times every move, and every exercise has a video like this one. Free to download.