Today i make a quick review of some nice bodyweight exercises you can perform to challenge your core, in addition to conventional ab/oblique routines and weighted training (find out my core blaster routine here).
You can integrate these exercises in your core days or at the end of every workout for some quick and persistent core stimulation to top your abdominal, lower back and oblique work.
Reversed ab curls on swiss ball
✅It is a highly demanding exercise, engages your whole core and requires absolute control of your body and balance.
✅Practice on Plank work and handstand drills to build up enough strength and proper muscle activation.
✅Put your weight balance on your arms, stabilize your legs on the swiss ball and engage your core just the way you do during planks.
✅Shift your weight centre from arms to your lats, squeeze your abs and curl your core inwards.
✅You need to have extended straight flexed legs to achieve as compact body as possible. Bring the ball as close to your core as you can while maintaining this form.
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Hanging leg raises + rotations (video)
✅Wonderful core finisher that burns your hip flexors too🔥
✅Try to integrate this one on your routine and I guarantee you'll REALLY feel it working
✅ Start up with straight leg raises, progress to rotations and then increase the lift of your knees towards your chest while keeping a straight tight core👍
Alternative Plank work: Side planks (with/without rotations) + Single leg plank (Swipe on photos)
Reverse Crunches and Rotation Lifts (video)
📍This is one of the most frequent finishers I use after any workout. It is a perfect way to improve your stability and strengthen your core.
✅Aim for conventional and rotation reps to engage your whole abdominal and oblique area.
Star Planks, Star Plank Dips, Paralletes Conventional Plank and Handstand drills (Swipe for photos)
✅Never underestimate the power of bodyweight balance exercises and plank work! You'll feel the difference a strong core makes on your daily life, gym performance and you will definitely see solid improvement on your physique 💣
Swiss Ball Plate Upper Abdominal Crunches
Enjoy the burn and embrace your core strength, as it is way more important than you might think.
That's all folks! Stay tuned, make sure to follow me on social media if you haven't already and feel free to contact me for questions and content requests! Have a blissful day.
Irina
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