The core muscles include both the abdomen and the back, so these 5 exercises are great for firming the abdomen and strengthening the back. This muscle group should be worked every week, as it will help you perform the other exercises in the best possible way. So, be sure to include a core day in your exercise schedule.

Bridge: This exercise primarily targets the gluteus maximus, engaging the hamstrings and lower back muscles. It enhances hip extension strength and stability.

Superman: By lifting both arms and legs while lying face down, the superman exercise strengthens the erector spinae muscles along the spine, as well as the glutes and hamstrings, promoting better posture and lower back stability.

Healthline

Plank Ups: Transitioning between forearm and extended-arm plank positions, this dynamic movement engages the core muscles, particularly the rectus abdominis and obliques, while also working the shoulders and triceps.

Superman Pulldown: Combining the superman position with a pulling motion, this exercise targets the latissimus dorsi, trapezius, and rhomboid muscles in the back, as well as the rear deltoids, enhancing upper body strength and back definition.

Standing Toe Touch: This movement primarily stretches the hamstrings and calves while engaging the lower back muscles. It also activates the core muscles, including the rectus abdominis and obliques, promoting flexibility and core stability.

https://www.healthline.com/health/fitness/superman-exercise?utm