Eleven Core Training Exercises
Today’s post includes eleven different core training exercises to help you build rock hard abs.
Not only will today’s exercises help improve your aesthetics, but they will also help you build a functional and injury resistant mid section, especially if you rotate through these exercises in your training program. Without further deliberation, let us move on to the list.
- Plank
- Long Lever Plank
- Deadbug
- Stability Ball Roll Out on Knees
- Stability Ball Roll Out
- Barbell Roll Out
- One Arm Front Rack Walk
- One Arm Walk
- Kettlebell Suitcase Deadlift
- Pallof Press
- Half Kneeling Pallof Press
Plank
Planks have stood the test of time as one of the most simple and functional core exercises..
Good planks force you to hold good positions for just 20-30 seconds. If you can hold the plank for more than that time frame, you are probably not generating maximal tension through your core or maintaining good technique.
Instead of adding time, focus on adding weight or progress to a harder plank variation.
Long Lever Plank
The long lever plank increases the lever length to increase the difficulty of the exercise. Place the elbows under the forehead instead of under the shoulders.
Again, aim for maximum tightness for 20-30 seconds. Weight can also be added on your back.
Maintain a strict neutral spine or slightly rounded position.
Deadbug Exercise
The deadbug exercise improves core endurance while integrating movement through the arms and legs.
Lay on your back with hands over shoulders, knees over hips. Press back into floor while lowering one arm and opposite leg. Then repeat on the other side.
To progress this exercise, hold a dumbbell overhead.
You may also add core bracing to this exercise to increase the intensity.
Stability Ball Roll out on Knees
The stability ball roll out on knees is a great exercise for core strength. This dynamic exercise helps you maintain proper core positions while rolling the ball away from you.
Start on hands and knees in front of a stability ball. With hands clasped and arms straight, roll ball away from you while maintaining straight back and core tension. Return to start.
Aim for 6-8 reps with this exercise.
Stability Ball Roll out
This advanced core exercise will build a super strong and functional core.
Get into a push up position with thighs on stability ball. With a neutral spine, roll forward until shoulders are over hands, and then back until arms are overhead.
Aim for 6 to 8 reps.
Barbell Roll out
This exercise will challenge even the strongest people.
Strongmen, powerlifters and bodybuilders would all benefit from this exercise.
Start with knees on a mat or pad. Place a barbell on the floor in front of you. Place your hands at shoulder width on the barbell.
Keeping back straight, roll barbell in front of you till face nearly touches the ground and arms are overhead.
Then roll the barbell back to the start position.
Use sets of 6-8 reps for this exercise.
One Arm Front Rack Walk
Nestle one kettlebell at shoulder height in the front rack position.
Walk 50-100 yards. Make sure you do not bend to one side. Switch kettlebell to other side and repeat.
One Arm Walk
This exercise strengthens your obliques.
Hold a weight by your side in one hand. Walk 50-100 yards, and then switch sides. As you get stronger, use a heavier weight.
Kettlebell Suitcase Deadlift
This exercise also builds oblique strength and core stability.
Place feet to side of a kettlebell. Perform a hip hinge and bend knees, keeping back straight. Pull up on kettlebell, tightening lats. Keep hips and shoulders square, pull chest up, brace and push feet through the floor to stand up with your kettlebell.
Repeat for reps and then switch sides.
Pallof Press Hold
The Pallof Press helps you resist rotation of the core.
To perform this exercise, position yourself to the side of a band that is fixed at rib cage height.
Hold the band with one hand over the other, elbows at your sides and shoulders back. Keep hips and shoulders square. Make sure to keep hands one inch from your body. Side step out until you feel some core tension. Start with hands at ribcage height, centered between both shoulders. Press arms straight in front of you and hold for 15-30 seconds.
1/2 Kneeling Pallof Press
This exercise combines a pallof press with a static hip flexor hold. This exercise improves core strength and hip mobility simultaneousy.
Position a band about hip height. Get into a half kneeling position and hold band at ribcage height in front of the center of your body. Perform a pallof press hold in a half kneeling position.
Make sure to perform both sides.
Core Training Exercises
All of the exercises included in this article can improve your core strength, injury resilience and aesthetics. Have you tried any of the exercises in this article? If so, please let me know in the comment section below.
