Five Core Exercises to Switch Things Up
Whether you’re working on a six-pack, general core strength or just overall health, there is no denying that your abdominal muscles play an important role in fitness. You may be stuck doing the same exercises over and over, so here are five unique exercises to challenge your core and build strong and stable abdominals.
Plank Hip Dips
Plank hip dips have become increasingly popular among fitness enthusiasts in the past couple of years. If you’re on social media, chances are you’ve already seen this exercise a few times before. The plank hip dips is basically an elbow plank with hip rotation added to the mix. The hip rotation element is a burner and will especially strengthen your obliques in addition to the muscles that are regularly used in a traditional plank.
To try the plank hip dips, simply start in a regular forearm plank position and rotate one hip at a time, alternating sides. Make sure you maintain your upper body and feet as stable as you can. Aim for a full twist at the hip. That is one repetition.
Full Body Crunches
Full body crunches are honestly a personal favorite because not only do they challenge your abs, but they also engage your hip flexors and quads. You will feel these after the first set. I do have to warn you: full body crunches require a little bit of coordination and balance.
To try full body crunches, start in the Russian twist position, seated with the feet off the ground, slightly leaning back. To take balance out of the equation, you can place your palms flat on the ground behind and on the side of your glutes. Next, you have to lean back and stretch your legs out in front of you at the same time. Return to the starting position, bringing your legs and upper body in at the same time. That is one repetition.
Stability Ball V-ups
Stability ball V-ups is hands down the most challenging exercise on this list. This will take some serious toughness and strength to master but it will be worth it. You know how it’s usually rare to feel sore the next day after you worked on your core? It is not the case with these V-ups. This exercise will mainly work on your lower abs but will also target your hip flexors, quads and arms since this is a full body effort.
To try the Stability ball V-ups you’ll need a stability ball first and foremost. Your goal is to pass the stability ball from overhead using your hands to your feet and from your feet back to overhead with your hands all while you are laying down flat on the ground. Make sure you keep your legs straight and go through the full range of motion for best results.
Glute Bridge With Single Leg Raise
The glute bridge with single leg raise is a functional training superstar because not only does it strengthen your core, but it helps build dynamic stability in the pelvic area. This means you will be using muscles including gluteus medius, gluteus maximus, piriformis and deep core muscles, as well as hip flexors and quads for the leg raise.
To try this exercise, start in a supine position. Place your feet flat on the ground, hip width apart and lift your butt off the ground. Next, complete however many repetitions of leg raises you would like, one side at a time. Make sure your supporting foot remains flat on the ground at all times, your butt is off the ground and not dropping down. Lower your leg as close to the ground as you can and lift it as high as you can for best results. Your goal is to maintain a stable core and hips throughout your entire set.
Plank With Leg Slides
Last but not least, we have another exercise that tests dynamic stability and challenges your core strength, this time, facing down. This is a plank variation that will not disappoint. Your leg abductors and adductors will be used with this exercises in addition to the muscles traditionally used in planks.
To try this plank variation, you will need plastic sliders and flooring that allows sliding. Once you have those, you can begin by starting in the forearm plank position, keeping your core tight and bottom low. Both of your feet will be places on a slider each. You will bring one leg up and to the side at a time, alternating sides for best results. Keep your legs straight. Your goal is to maintain good form throughout the exercise, despite your legs moving through the full range of motion.
If you have any questions about these exercises or on how to strengthen your core, contact me.
