Core · Bodyweight
Training Level
How to do the training level, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
A general full-body movement used to gauge or set your training level. Move through a comfortable range with controlled tempo, keeping your core braced and posture tall so the effort stays even across the whole body.
- 1Even effort spread across your whole body
- 2A braced core and tall posture throughout
- 3Controlled tempo on every rep
Common mistakes
- Rushing through reps without control
- Letting your posture break down under fatigue
- Holding your breath instead of breathing steadily
Muscles worked
The training level mainly works the lower abs, with the lower back, upper abs, and obliques assisting.
- Lower AbsPrimary
- Lower BackSupport
- Upper AbsSupport
- ObliquesSupport
- BicepsMinor
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- GlutesMinor
- HamstringsMinor
- CalvesMinor
- Front DeltsMinor
- Side DeltsMinor
- Rear DeltsMinor
- Hip FlexorsMinor
Kovo programs the training level for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.