Core Workout - 5 Advanced Core Exercises You Can Do at Home

5 Advanced Core Exercises You Can Do at Home


When we hear core exercises we tend to think of sit ups and planks (or at least I do anyway) & while they **may have their place in a program there are so many more interesting and effective exercises we can do to work our core. 


The 5 core exercises are "advanced" (a term I don't usually use) simply because they require more over all body strength, co-ordination and awareness.

core exercise

The Wall Plank


The Wall Plank is as challenging for shoulder stability as it is for core stability. This anti extension exercise is awesome for the entire upper body (particularly around the shoulder complex). Having your contact points far away from the pelvis is what makes this much more challenging than the traditional plank exercise. 

How To Do It:


Starting in a press-up position in front of a wall, an arms' length back. Make sure feet are routed to the floor and won't slip. Tuck your pelvis under so you engage your abs and glutes. Extend one hand to the wall, ensuring you feel braced and then the other hand. Hold for 10 seconds and bring hands back down. Look to increase the length of time in your wall plank.

The Takeaway:

This is an awesome exercise, but be warned... if you aren't able to brace your core or don't have the strength to hold your body, you will feel this in your lower back or fall flat on your face. In which case it will be renamed the face plank.


core exercise

L Sits


Ever feel like someone has doused your upper body with petrol and lit you on fire? No? Well do these and you will know exactly what I mean. The L Sit is a wonderfully horrible exercise as it will work every muscle in your upper body to it's limit!


How To Do It:


First, make sure you can balance yourself using just your hands and a stable surface. Lift yourself up and hold whilst keeping your knees into your chest. Once in that position, start extending your legs straight out. Extending your legs will work your abs even harder, but it will also change the position of your upper body which will blast your arms back and chest.

The Takeaway:

The toughest exercise on this list! The strength needed to hold yourself and balance is huge, added to that extending your legs away from your core makes for one awesome core exercise. 


core exercise

Straight Leg Reverse Curl 


The longer you legs are - the harder this is - of course I would say that being 6'2, but it is true. The further your legs/levers are away from your core the more challenging this is. 


How To Do It:


First, anchor the upper body to something solid by reaching over head. The main focus here is to press your lower back, flat into the floor. As you keep your legs long and straight, lift them until your feet are over your hips, and then lift up trying to place the soles of your feet flat on the ceiling. Don't let your feet go past your hips

The Takeaway:

Very easy to this wrong by using momentum and swinging your legs around. Be strict your movements and control the decent... your core will thank you for it!


core workout

Shoulder Taps


Shoulder taps are a great anti-rotational exercise that will challenge your whole body and leave every muscle in your core wondering what the hell just happened. The set up is key, get that spot on and the rest falls into place. 


How To Do It:


On all fours, have your hands directly under your shoulders and knees under hips - this is key! Tuck your toes under and lift your knees 2 inches off the floor whilst bracing your abs. Bring your left hand up to touch your right shoulder without letting the body twist and turn or without your knees and hips lifting.

The Takeaway:

Make sure you use quick movements when touching the opposite shoulder. This is very challenging on the upper body when holding on one arm. Brace your abs and core so you avoid the temptation to rotate 


core exercise

Copenhagen Planks


Bringing a lot of work to some very underappreciated pelvic stabilising muscles, the adductors. Depending on adductor strength you can vary the intensity of this exercise by bring your knee closer or further from where you put your top leg.


How To Do It:


Basically an extreme side plank. Have your top leg on a solid surface. Lift your hips up as high as you can and hold. lift your bottom leg up so that the knees are touching. Squeeze knees together for as long as you can.

The Takeaway:

The adductors may be the limiting factor in this exercise, if so you can raise and lower the bottom leg for reps so that you are able to hold for longer, rather than just holding up for less time. 


About the Author

Hi, I'm Alan, and not sure whether or not to write this is the 3rd person. When I'm not helping my clients create the most amazing and profound fat loss and mindset transformations, I'm usually found teaching my Border Collie (Bertie) new tricks.

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