Core Exercises: Dumbbell, Kettlebell, Band and Bodyweight

Core exercises across dumbbells, kettlebells, bands and bodyweight. Pick one or two from different movement patterns rather than several that do the same job.

Exercise	Equipment	Pattern	Mechanics	Level
Dumbbell Side Bend	Dumbbell	Lateral flexion	Isolation	Beginner
Dumbbell Woodchop	Dumbbell	Rotation	Compound	Intermediate
Kettlebell Around the World	Kettlebell	Passing around the body	Compound	Beginner
Kettlebell Figure 8	Kettlebell	Hinge with hand-to-hand pass	Compound	Intermediate
Kettlebell Russian Twist	Kettlebell	Seated rotation	Compound	Intermediate
Kettlebell Windmill	Kettlebell	Lateral hinge with arm overhead	Compound	Advanced
Suitcase Carry	Kettlebell	Single-side carry	Compound	Beginner
Pallof Press	Resistance band	Anti-rotation	Compound	Beginner
Resistance Band Woodchop	Resistance band	Rotation	Compound	Beginner
Bicycle Crunch	Bodyweight	Rotation + flexion	Compound	Beginner
Bird Dog	Bodyweight	Anti-rotation	Compound	Beginner
Dead Bug	Bodyweight	Anti-extension	Compound	Beginner
Forearm Plank	Bodyweight	Anti-extension	Isometric	Beginner
Hanging Leg Raise	Bodyweight	Hip flexion	Compound	Advanced
Hollow Body Hold	Bodyweight	Anti-extension	Isometric	Intermediate
L-Sit	Bodyweight	Support hold	Isometric	Advanced
Lying Leg Raise	Bodyweight	Hip flexion	Compound	Beginner
Side Plank	Bodyweight	Anti-lateral flexion	Isometric	Beginner
V-Up	Bodyweight	Flexion	Compound	Intermediate

Back to the full exercise directory.

Compiled by the Unite Journal Crew. Last checked October 2026.