ExRx.net : Waist Exercises

Rectus Abdominis

Barbell
- Push Crunch
- Push Sit-up
Cable
Dumbbell
- Push Crunch
- Push Sit-up
Lever (plate loaded)
Lever (selectorized)
Sled
- Leg Hip Raise (Ab Coaster)
Weighted
- Crunch
- Sit-ups
- Leg-Hip Raises

Also see Oblique exercises below:

Cable
- Standing Twisting Crunch
Lever (plate loaded)
- Seated Twisting Leg Raise Crunch
Weighted
- Twisting Crunches
- Twisting Sit-ups
  - Incline Twisting Sit-up
    - arms crossed
  - Twisting Sit-up
    - arms crossed

Also see Barbell and Dumbbell Turkish Get-up.

Body Weight
- Crunch
- Jack-knife Sit-up
- Leg-Hip Raises
- Sit-ups
- V-up
Suspended
Plyometric
- Medicine Ball Sit-up
Isometric
- Front Plank
- Stability Ball Rollout

'Weighted' exercise to left can also be performed without additional weight. Also see bilateral Hip Flexor Exercises which isometrically involve Rectus Abdominis.

Stretch

Transverse Abdominis

Abdominal Vacuum

Obliques

Cable
Dumbbell
Lever (plate loaded)
Lever (selectorized)
Sled
- Side Leg Hip Raise (Ab Coaster)
Weighted
- Lying Twist
  - Bent-knee
- Russian Twist (on ball)
- Side Bends
  - 45° Side Bend
  - Side Bend on ball
- Twisting Crunches
- Twisting Sit-ups
  - Incline Twisting Sit-up
    - arms crossed
  - Twisting Sit-up
    - arms crossed

Also see:

Cable
Dumbbell
- One Arm Straight Leg Deadlift
Lever (plate loaded)

Also see Rectus Abdominis exercises above.

Body Weight
- Angled Side Bridge
- Lying Twist
  - Bent Knee
- Plank Twist on ball
- Side Bend on ball
- Side Bridge
  - Bent Knee
- Twisting Sit-ups
  - Incline Twisting Sit-up
    - arms crossed
  - Twisting Sit-up
    - arms crossed
- Twisting Crunches
Suspended
Plyometric
- Broomstick Twist
- Medicine Ball Twist
  - Seated
    - apparatus
  - Standing
    - apparatus
Isometric
- Side Plank
  - Bent Knee

'Weighted' exercise to left can also be performed without additional weight.

Stretch

Quadratus Lumborum

See most Oblique Exercises above

Erector Spinae

Barbell
Cable
- Stiff-leg Deadlift
- Straight-leg Deadlift
Dumbbell
- Straight-leg Deadlift
  - One Arm
Lever (plate loaded)
Lever (selectorized)
- Back Extension
  - on older machine
  - on rehab machine
- Kneeling Back Extension
Smith
Weighted
- Hyperextension
  - Back Extension
    - on ball
- Hyperextension (45°)
  - Back Extension (45°)

See Hamstrings for similar exercises.

Also see General Back exercises below:

Cable
- Seated Row
  - Wide Grip

See Splenius for exercises for Erector Spinae, Cervicis & Capitis fibers.

See Lower Back Exercises and Recuperation.

Bodyweight
Suspended
- Hyperextension
- Pull Through
Isometric
- Decline Back Bridge
- Incline Back Bridge

'Weighted' exercise on apparatuses (to left) can also be performed without additional weight.

Stretch
- Cat
  - Movement
- Bent-over Cat
- Lever
- Lying
- Seated
- Seated Bent-over (Chair or Bench)
- Squatting
- Plow

Also see certain Hamstrings stretches.

See Hips for Hip Flexors exercises.