Short answer: Combine a dead bug or hollow-body progression, side plank, reverse crunch and optional hanging knee raise. Move slowly enough to control the pelvis.
Who this workout is for
This session works as a short standalone routine or the final block of a full-body calisthenics workout. Choose positions that do not provoke back or hip pain.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Dead bug or hollow tuck | 3 × 6–10/side or 20 sec | Anti-extension |
| Side plank | 3 × 15–30 sec/side | Lateral stability |
| Reverse crunch | 3 × 8–15 | Posterior pelvic control |
| Bear plank shoulder tap | 3 × 6–10/side | Anti-rotation |
| Hanging knee raise | 2–3 × 5–10 | Optional advanced work |
How to perform the session
Exhale gently during the hardest portion and stop before the lower back arches away from your intended position. Quality matters more than speed.
How to progress
Lengthen the lever, add a pause or increase repetitions gradually. Push-ups already require trunk stiffness; see planks versus push-ups and plank-to-push-ups.
How RepSaga fits
RepSaga tracks push-ups rather than core exercises. Use it when push-ups appear elsewhere in the workout and keep core work in a separate log. Do not count shoulder taps or planks as push-up repetitions.
Turn the push-up sets into a quest
Download RepSaga on iPhone or iPad and use clean push-ups to advance RPG battles, achievements and streaks.
Frequently asked
Do push-ups work the abs?
The abdominal muscles help stabilize the trunk during push-ups, but direct core work trains additional functions.
How often can I train abs?
Two to four short sessions may be appropriate depending on intensity and recovery.