Top 15 Advanced Core Strengthening Exercises

There is still a big misconception that the core ONLY consists of the abs. Do not be deceived by other articles or videos out there with titles like ‘core workouts for killer abs’. As mentioned in my previous article, the core also consists of the back, hip and glute muscles; and if you are really looking to improve the strength of the ENTIRE core, ‘core workouts for killer abs’ will not cut it. These workouts predominantly target the abs and not enough attention is paid to the other core muscles.

Related: The Importance of Core Strength | Exercises that Will Help Strengthen the Core

Now that you have mastered the basic core exercises and would like progress to the next level. The 15 exercises provided here will make sure that the ALL the muscles of your core will be engaged. These exercises require a lot of movement from the rest of the body so it is very important that you learn to keep your abs tight (i.e. squeezed) while performing each exercise. This will ensure you have proper form and that you are building strength the proper way.

Exercise 1: Abs roll out

1. Kneel on the soft surface and grab the handles of the ab wheel or a barbell. Put the ab wheel/barbell just below your shoulders

2. Take a deep breath, tighten your abs and roll the ab wheel/barbell forward until you feel like you can no longer remain tension in your abs. Do not let your hips touch the ground as well.

3. Roll the ab wheel/barbell back to the starting position.

4. Repeat this for as many reps as you can while remaining a good form. End a set when you feel like you can no longer remain good form.

Exercise 2: Russian twists with a weight

1. Choose a weight (i.e. dumbbell; kettlebell; medicine ball) that is heavy enough to give you resistance and allow you to perform this exercise with good form.

2. Sit down with your back slightly leaning backwards and your legs raised around 45 degrees off the ground.

3. Hold the weight in front of you, tighten your abs and start twisting your torso to one side.

4. Tap the weight lightly on the ground, tighten your abs again, twist to the other side and tap the weight down on the ground. Make sure that only your torso is moving.

5. Repeat this 10-20 times for 2-3 sets.

Exercise 3: Plank-to-pushup transition

1. Get into a normal plank position, with elbows and knees off the ground. Squeeze your abs, tilt your pelvic forward and maintain a straight back.

2. Transition to the push-up position by first, lifting one forearm and placing the hand on the ground before repeating the same movement with the other arm.

3. Once you are in the push-up position, come back to the plank position by placing one forearm on the ground followed by the other. This is one repetition. Try to prevent your body from swaying too much and also make sure that your abs are tightened and your back is straight through the entire movement.

4. Repeat this 20 times for 2-3 sets.

Exercise 4: Plank step-ups

1. Get into a push up position (or tall plank). Again, make sure that your back is straight.

2. Tighten your abs and lift one hand and place it on an elevated surface followed by the other hand.

3. Come back down from the elevated surface by placing one hand on the ground followed by the other. This is one repetition.

4. Repeat this 20 times for 2-3 sets.

Exercise 5: Plank shoulder taps

1. Get into a push up position (or tall plank). Again, make sure that your back is straight.

2. Tighten your abs and lift one hand off the ground to touch your opposite shoulder and come back down.

3. Repeat step 2 but with the other hand. This is one repetition.

4. Repeat this 20 times for 2-3 sets.

Exercise 6: Plank with kettlebell pull through

1. Get into a push up position (or tall plank) with a kettlebell on the outside of the left arm.

2. While maintaining a straight back, with your chest facing the ground at all times, reach your right arm to the kettlebell handle.

3. Tighten your abs and pull the kettlebell to the right side of your body. Make sure that your back is straight, and that your chest is facing the ground while performing this set.

4. Repeat step 2 and 3 but with the opposite arm.

5. Repeat the alternating movement 10-12 times for 2-3 sets.

Exercise 7: V-ups

1. Lie on your back with your arms straight above your head and your legs straight.

2. Tighten your abs and simultaneously lift your arms and legs, to form “V” shape with your body. You can try to touch your toes with your fingers but this is not necessary.

3. Repeat this 12-15 times for 2-3 sets.

Exercise 8: Bicycle crunch

1. Lie on your back with your hands behind your head and your legs straight on the ground.

2. Tighten your abs and lift your shoulders off the ground.

3. Simultaneously lift on knee off the ground and rotate your upper body so that the opposite elbow touches the knee.

4. Bring that knee back to the starting position and repeat step 3 with the other knee and elbow.

5. Repeat this 20-30 times for 2-3 sets.

Exercise 8: Hollow hold

1. Lie on your back with your arms straight above your head and your legs straight.

2. Tighten your abs and tilt your pelvic forward so that your lower back is in contact with the ground.

3. Simultaneously lift both your arms and legs.

4. Hold this position for 30s while ensuring that your lower back is still in contact with the ground.

5. This can be repeated 2-3 times.

Exercise 9: Hollow rocks

1. Repeat step 1-3 from exercise 8.

2. Starting rocking forwards and backwards.

3. Repeat this 20 times

Exercise 10: Turkish get-up

1. Lie on the ground with your legs extended and grab the kettlebell or the dumbbell with the right arm and place in on your chest.

2. Position your legs 45 degrees away from each other and raise your right leg.

3. Place your left arm, palm down, 45 degrees away from your body and raise your right arm so that it is perpendicular to the floor.

4. In one movement, push both the right food and the left forearm to the ground and lift your torso so that you are now leaning on your left forearm.

5. Transition from your left forearm to your left hand. As you do this, do not lean the kettlebell/dumbbell forward.

6. While keeping your right foot on the ground, squeeze your right glute and extend your hips off the ground. There should a straight line from the kettlebell/dumbbell all the way to the left hand. Your arms should be in a “T” shape.

7. While remaining in this “T” shape, take the left knee back to where you were previously sitting.

8. Transition to the half-kneeling position while ensuring that your lower back is straight. This can be achieved by squeezing your glutes and tilting your pelvic forward.

9. Transition to a standing position by simultaneously, pushing from your right leg and bringing the left leg forward. Squeeze your abs and keep your right arm straight.

10. Come back down by reversing the movements. This is one repetition.

11. Repeat step 1-10 for the opposite side.

12. Repeat this 3-5 times on each side for 2-3 sets.

Exercise 11: Pallof press

This workout can be done with a cable machine or with a resistance band.

1. Stand with your feet just outside your shoulder width and position your body perpendicular to the cable machine or the location where you have attached the resistance band. Your distance from the cable machine should be far enough so that you feel some resistance, but not too far that you are unable to perform this movement with good form.

2. Grab the cable or the band with both hands and place them in front of your chest.

3. Squeeze your abs and extend your arms in front of your chest.

4. Brings your hand back to the starting position. This is one repetition.

5. Repeat this 12-15 times for 2-3 sets.

Exercise 12: Dead bug

1. Lie on your back with your arms extended in front of you.

2. Bend your knees to a 90 degree angle and lift them off the ground.

3. Tighten your abs and tilt your pelvic forward so that your lower back is in contact with the ground.

4. Take a deep breath in.

5. As you exhale, simultaneously extend your leg and bring this leg and the opposite arm towards the ground. Keep your abs tight and make sure that your lower back is in contact with the ground at all times.

6. Return to the starting position.

7. Repeat step 5 but with the other side.

8. Keep alternating sides for this 10-12 times for 2-3 sets.

Exercise 13: Renegade row

1. Start with a push up position but with both your hands on a dumbbell. Position your feet shoulder-width apart.

2. Tighten your abs, keep your back flat and make sure that your hips are facing the ground.

3. Lift one dumbbell and perform a row. Ensure that your hips are not rotating outwards when performing the row.

4. Bring the dumbbell down to the starting position.

5. Repeat step 3 but with the opposite arm.

6. Perform 20 alternating reps for 2-3 sets.

Exercise 14: Farmer’s walk

1. Stand while holding two dumbbells at the side of your body.

2. Tighten your abs, relax your shoulders and walk for about 20m without your torso swaying from side-to-side.

3. Repeat the 20m for 3-5 sets.

Exercise 15: Lying leg raises

1. Lay face-up with your legs straights and your hands just under your glutes for support.

2. Tighten your abs and tilt your pelvic forward so that your lower back is resting on your hands.

3. Lift your legs slightly off the ground.

4. While maintaining your tight abs, keep your legs straight and lift them so that it is 90 degrees from the ground.

5. Slowly lower your legs back down to the position in step 3.

6. Repeat this 15-20 times for 2-3 sets.

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