A strong core is the foundation of a healthy and fit body. A strong core improves stability, reduces the risk of injury, and enhances overall performance. If you’re looking to take your fitness to the next level, try some of these advanced core workouts that will help you build a powerful core and elevate your fitness game.

The Advanced Core Workout Routine

Safety first! Before you embark on advanced core workouts, ensure you have a solid foundation of core strength. Mastering basic core exercises like planks, crunches, and leg raises is essential. Make sure to always warm up and stretch to prevent injuries, as advanced moves can put more strain on your muscles and joints.

Plank Variations

Side Plank

• Begin by lying on your side with your legs extended.
• Place your elbow directly beneath your shoulder and prop your upper body up.
• Engage your core muscles and lift your hips off the ground, creating a straight line from head to heels.
• Hold this position for 20-30 seconds to begin with, and increase the duration by increments of 10 seconds as you get stronger.
• Repeat on the other side.

Forearm Plank with Leg Lift

• Start in a forearm plank position with your elbows directly beneath your shoulders.
• Engage your core muscles to maintain a straight line from head to heels.
• Lift one leg off the ground while keeping your hips level and core engaged.
• Hold for 3-5 seconds, then lower your leg and switch to the other side.
• Continue alternating leg lifts for the desired number of repetitions.

Dragon Flags

Starting Position

• Lie flat on a bench or a sturdy surface with your head near the edge.
• Grasp the bench or a stable surface behind your head with your hands for support.
• Lift your legs off the bench, keeping them straight.

Execution

• While keeping your entire body as straight as possible, lower your legs slowly towards the ground, controlling the movement.
• Stop just before your legs touch the ground.
• Engage your lower abs and raise your legs back up to the starting position.
• Repeat for the desired number of repetitions, focusing on maintaining control throughout the movement.

Russian Twists with Weights

Starting Position

• Sit on the floor with your knees bent and feet flat on the ground.
• Hold a weight (dumbbell, kettlebell, or a weighted plate) with both hands close to your chest.
• Lean back slightly, creating a V-shape with your torso and thighs, while keeping your back straight.

Execution

• Twist your torso to the right, bringing the weight towards the ground just outside your hip.
• Return to the center, then twist to the left side, bringing the weight outside your left hip.
• Continue alternating twists while keeping your core engaged and maintaining balance.
• Perform the exercise for the desired number of repetitions on each side.

Hanging Leg Raises

Starting Position

• Hang from a pull-up bar with your arms fully extended.
• Keep your legs together and feet off the ground.

Execution

• Engage your core muscles and slowly raise your legs as high as you can while keeping them straight.
• Pause at the top of the movement, then lower your legs back down with control.
• Avoid swinging or using momentum; focus on using your core strength.
• Repeat for the desired number of repetitions.

Stability Ball Rollouts

Starting Position

• Begin in a kneeling position with a stability ball in front of you.
• Place your hands on the ball, shoulder-width apart, with your arms extended.

Execution

• Slowly roll the stability ball away from you by extending your arms and allowing your body to follow.
• Keep your core engaged to prevent your lower back from sagging.
• Roll out as far as your strength and flexibility allow, ideally until your body is in a straight line.
• Reverse the movement by pulling the ball back toward your knees using your core muscles.
• Repeat for the desired number of repetitions while maintaining control throughout the exercise.

Conclusion

Building a strong core is important for functional strength and overall health. Challenge yourself, stay consistent, and watch your core—and your overall fitness—transform. A customized workout plan from one of our certified Personal Trainers can help you build a strong core and improve your overall fitness level.