The core is the all-important group of muscles located in the centre of your body, such as your abs, lower back muscles, hips and glutes, that provide the solid base you need to properly develop the other parts of your body, like your arms, shoulders and legs.
There’s core training, then there’s core training. Sure, sit-ups and crunches help to strengthen and sculpt those abs, but true core strength and stability is achieved by incorporating advanced core strengthening exercises into your workouts.
In this guide we’ll reveal why it’s wise to focus on strong core exercises, and which are the best to include in your regular workouts.
Why advanced core training matters
Advanced core strengthening exercises aim to develop all the muscles around your core – not just the abs, but the lower back, obliques, hip flexors and glutes too.
Why? Because the stronger your core is, the stronger the rest of your body can be. Most exercises and activities involve some level of core engagement, so a strong and stable core will provide the foundation you need to lift heavier and move better than ever before. It will help you to retain good form for longer, extending your workouts in ways that push your body to its limits and beyond.
On top of being far more functional than creating a nice set of abs, advanced core training also makes you look great, by creating a fuller, more balanced look around your mid-section.
Top advanced core exercises
If you’re looking to incorporate advanced core strengthening into your workout routine, the following exercises are a great place to start:
Hanging leg raises
Hang from a pull-up bar with your arms extended and your legs straight. Lift your legs up to hip level or higher, then lower them back down slowly. You can keep your legs straight, but bending your knees makes things a little easier. This exercise primarily targets the hip flexors, but the higher you lift, the more your abs will be engaged.
Side plank
Lie on your side, Support your body on one forearm and stack your feet. Lift your hips to form a straight line, and hold that position to engage your obliques.
Weighted Russian twists
Another oblique exercise, sit on the floor, leaning back slightly while holding a medicine ball or kettlebell. Twist your torso to tap the weight on the ground either of your core. Keep your feet elevated for extra difficulty.
Ab wheel rollouts
Kneel on the floor and hold an ab wheel out in front of you. Roll forward to extend your entire body out, then use your core to pull yourself back to the starting position. This exercise is great for building your abs and lower back.
Dragon flags
Lie on a bench and grab it behind your head. Lift your body up until only your shoulders are on the bench, then slowly lower yourself. You can begin by tucking your core and legs in to make it easier to lift and lower yourself, then slowly extend out to add difficulty as you build core strength.
Bicycle crunches with weights
Lie on your back holding dumbbells. Perform bicycle crunches, but instead of bringing your elbow to the opposite knee, lift the dumbbell as you bring up your leg. The addition of weight increases muscle engagement and helps you develop core control.
Decline sit-ups with medicine ball
This is a more challenging version of a sit-up in which you lie on a decline bench and hold a medicine ball. For added difficulty you can push the ball up as you rise.
L-sit
Sit on the floor with your hands by your sides and your legs extended out in front of you. Lift your body and legs up by pressing down with your hands, and hold that position. In the beginning you can keep your feet on the ground or move into a tuck position to make things a little easier.
Sample advanced core routine
What does an advanced core strengthening exercise routine look like? Here’s a suggested circuit that you can perform 2-3 times per week to strengthen these important muscles:
Aim to increase the reps and weights in each exercise, and to build up to multiple circuits over time.
Additional tips for building core stability
Building core stability isn’t just about doing advanced core exercises – you need to do them right, while taking a strategic approach to your workouts. Here are a few quick tips for building core stability:
- Begin with foundational bodyweight exercises like leg raises, side planks and bridges.
- Focus on proper form – an engaged core, a neutral spine – to avoid injury. If you are unable to maintain good form, it’s time to stop.
- Incorporate dynamic movements and balancing exercises to enhance muscle performance.
- Control your breathing, exhaling during the most challenging part of each exercise.
- Gradually increase reps, weight, resistance or duration to increase strength.
- Be consistent – aim for 2-3 core sessions a week.
Build a stronger core with help from GymQuip
Despite being such a critical part of your body, the core is often overlooked at the gym. But with some help from GymQuip, you can ensure you’re giving your core the attention it deserves.
At GymQuip we have all the equipment you need to isolate and work those all-important ab, oblique, hip, lower back and glute muscles. Home to Australia’s largest fitness showroom, and with an even larger range of fitness products online, we have all the equipment you need to train your core, and a whole lot more, from basics like gym mats and medicine balls, to ab crunchers and workout stations.
Not sure what equipment you should choose? Get in touch and our friendly team will be happy to help.