Tom's blog

10 advanced core strengthening exercises

Posted on 28. Jan, 2010 by Tom Greenwald in Core training

These are my top 10 advanced core strengthening exercises. I usually do 20 repetitions of each exercise . If you’re looking for some challenging core exercises you will definitely find some here.

1. V-up

Lie on your back with your arms and legs extended. Raise your legs and upper body at the same time, forming a “V” shape. Pause and bring yourself back down in a slow and controlled manner.

2. Side plank arm swing

Assume the position of regular side plank and stretch on arm upwards. Rotate your body and swing the arm under your belly as far as you can go without losing balance. Bring yourself back to the starting position and repeat.

3. Wrestlers bridge

Lay on your back. Bend your legs and place your hands above shoulders on the ground. Push off with your arms and legs and arch your body. Start easy and slowly. Let your head touch the ground but keep the most of your weight on your hands. If you haven’t done this exercise before keep the most of your weight on your arms. If you have neck problems you should skip this one entirely.

4. Open leg rocker

Sit on the ground with your legs spread in front of you. Reach over and grab your legs somewhere between your ankles and knees, so that both your legs and upper body remain straight. Slowly roll backwards and then back up. Balance on your buttocks and don’t let your legs touch the ground. It’s quite hard to keep your balance while focusing on a good form, so be patient. If you have back or neck problems consult your doctor before trying this exercise.

5. Spelling

Lie on your back and stretch your arms above your head. Raise your legs few inches from the ground and start to write your name and surname in the air. Do it slowly and focus on quality. After each letter return your legs to the starting position – few inches above the ground. If you do it slowly and precisely this exercise should be quite challenging.

6. Plank with weights

To make the regular plank harder you can place some additional weights on your back. It’s easier if someone helps you to place them after you have assumed the regular plank position. Don’t overestimate your abilities and make sure that you can keep your back completely straight. It’s very important because performing this exercise incorrectly can cause an injury. This definitely is an advanced exercise.

7. Regular bridge

This exercise is similar to the wrestler’s bridge with the difference that your head isn’t touching the ground.

8. Candle

Lie on your back with arms spread to both sides, but instead rolling backwards you should try to bring your feet as high as you can while keeping your whole body as straight as possible. The final position should be when you touch the ground only with your shoulders, neck and back of the head. Try to remain in that position for 5 – 10 seconds and only then get back to the starting position and repeat. This exercise will work out every single core muscle if done correctly.

9. Straight leg twist

Lie on your back with arms spread to the sides and legs straight. Lift both legs up until they are perpendicular to the ground. Then slowly lower them to one side and then to the other one. Try to touch the ground with your feet. This exercise will strengthen oblique muscles and provide a good stretch as well.

10. Air bike crunches

Lie on your back with hands behind your head and legs straight and few inches above the ground. Lift your upper body off the ground and don’t let your shoulders touch the ground throughout this exercise. Start the exercise by bending one leg and bringing the knee towards your chest while twisting your upper body and reaching with the opposite elbow towards the knee. Switch your legs and arms in a fluent movement. Your legs should be performing movements similar to bike riding.