A lot of my blog tends to be tips and exercises for beginning your fitness and health journey. Beginning or restarting your fitness journey can be overwhelming and I want to have resources for that. Today though, I want to share some advanced core movements. Women who are in their second or third trimester of pregnancy, or still have abdominal separation after pregnancy should not attempt these exercises. These exercises are designed for those who already have a strong core and are looking to step it up a notch. Also, bear in mind that these exercises alone will not give you that six-pack look. You need to combine these with proper nutrition, proper fat burning exercises, hydration, etc. Here are my top eight advanced abdominal exercises to really kick your core strength up to the next level!
- V-Ups – Lay on a mat and extend your arms above your head and legs out. Fold your body in half keeping your arms and legs as straight as possible. Extend everything back out slowly without letting your feet or hands touch the ground. This exercise will help engage those lower abs.
- Swissball Pass – Once you have the V-Ups down, add in the Swissball for an added challenge. Gripping the ball with your feet fold your body in half, ensuring your shoulders come off the ground, grab the ball and extend back out without letting your feet touch the ground.
- Swissball Plank Roll – Get into a plank on the edge of the Swissball. Once you are stabilized, roll the ball in very controlled movements forward and backward while keeping your hips stable.
- Elevated Plank/Knee Drive – Get into a high plank with your legs on an elevated, stable surface (a chair, bench, or stair). Draw your knee at night degrees toward the outside of your elbow, back to the beginning, into the middle of your arms, back to the middle, then finally across your body to the opposite elbow. Repeat with your other leg.
- Burpee Circle – Begin in a standing position. Bring your hands on the ground by your feet, and jump your feet out into a plank. Jump them back to the middle using your lower abs to draw your hips up. Jump your legs back out to the side, then back to the middle.
- Windshield Wipers – Laying on your back and draw your legs up at a 90 degree angle. Slowly drop your legs to one side, using your obliques to control them. Before your legs touch the ground, bring them back up and toward the other side.
- Extended Kettlebell Crunch – On your back, hold the handle of the kettlebell with the weight of the kettlebell toward your head. Draw your arms toward your knees, while drawing your knees to your chest. Extend everything out straight without letting your legs touch the ground. Be sure your shoulders are coming off of the ground for this exercise.
- Banded Crunch – Wrap a resistance band around a stable surface. Laying on a mat, extend your arms straight in front of your face keeping the band tight. Crunch toward the middle, back onto the mat, over toward your side, back to the mat, then back to the other side. Be sure to engage your core and not your neck when performing this exercise.