Below is a categorization of the listed core exercises by their primary emphasis—whether they target the rectus abdominis (front abs), the obliques (rotational and side bending), or focus on overall core stability. Each exercise is given a subjective efficiency rating from 1 to 5, based on common consensus, biomechanical effectiveness, and their potential for progressive overload or intensity. Individual results may vary depending on personal technique, biomechanics, and training experience.

Rotational & Oblique-Focused Movements

1. Russian Twist
   • Main Target: Obliques & Rotational Core Stability
   • Efficiency Rating: 4/5 (Great for rotational strength; can add weight for progression)
2. Oblique Crunches
   • Main Target: Obliques (Lateral flexion)
   • Efficiency Rating: 3/5 (Basic isolation, effective but limited overload potential)
3. Cable Woodchop
   • Main Target: Obliques & Rotational Core Strength
   • Efficiency Rating: 5/5 (Adjustable resistance, versatile angles, excellent for functional rotation)
4. Dumbbell Side Bends
   • Main Target: Obliques (Lateral flexion)
   • Efficiency Rating: 4/5 (Easily progressive with load, good for unilateral strengthening)
5. Kneeling Wood Chop
   • Main Target: Obliques & Rotational Core Stability
   • Efficiency Rating: 4/5 (More stable base than standing, still great for rotational strength)
6. Sit Ups Twist (Twisting Sit-Ups)
   • Main Target: Abs & Obliques (rotational component)
   • Efficiency Rating: 3/5 (More dynamic than standard sit-ups, but form and spine position must be careful)
7. Hanging Obliques Raise (Hanging Knee Raise with Twist)
   • Main Target: Obliques & Lower Abs
   • Efficiency Rating: 4/5 (Challenging due to hanging position, good for advanced trainees)
8. Side Bend (Bodyweight or Light Resistance)
   • Main Target: Obliques
   • Efficiency Rating: 3/5 (Similar to dumbbell side bends but often with less overload)

Lateral Stability (Plank Variations)

1. Side Plank (the user wrote “slide plank,” likely meaning side plank)

• Main Target: Obliques & Lateral Core Stability
• Efficiency Rating: 4/5 (Excellent isometric hold for building core endurance and stability)

1. Side Plank Dips (Moving hips up and down in side plank)
   • Main Target: Obliques (Dynamic Stability)
   • Efficiency Rating: 4/5 (Adds movement to static hold, increases difficulty and muscular endurance)
2. Single Leg Side Plank
   • Main Target: Obliques & Core Stability (More unilateral challenge)
   • Efficiency Rating: 5/5 (Advanced stability move, increases core demand and balance requirement)

Anterior Core & Dynamic Movements

1. Bicycle Crunch

• Main Target: Abs & Obliques (Alternating elbow-to-knee)
• Efficiency Rating: 4/5 (Effective bodyweight exercise hitting multiple core muscles)