Challenge Yourself: Top Ten Hardest Core Exercises To Master
While we know abs are made in the kitchen, working toward a chiseled midsection goes beyond the kitchen and means pushing yourself to do the hardest core exercises you can handle.
That’s why we created this list of essential exercises that strengthen your core while building muscles that offer balance, strength, and endurance in various physical activities.
Keep reading to learn about the hardest core exercises that help you in your everyday life and in your pursuit for a strong midsection.
Understanding Core Importance
Before diving into the exercises, it’s essential to understand the importance of core strength.
The core isn’t just the front abdominal muscles; it’s a complex series of muscles that include your entire trunk, from your front abs to the muscles along your spine.
These muscles are crucial as they offer balance, protect the spine, aid in breathing, and are the main force behind your functional strength in lifting, twisting, and bending.
The Top Ten Hardest Core Exercises to Amplify Your Strength
Before diving into these challenging core exercises, we have to stress the importance of doing the exercises safely.
Always make sure you maintain proper form throughout each movement and consider consulting a professional or personal trainer at Peak Physique to guide you initially.
Pushing your limits is how you progress, but always listen to your body and avoid pushing to the point of injury.
1. Dragon Flag
This low-impact yet fairly advanced exercise directly works your abs and is going to take a bench to achieve.
Start by laying on the bench, and hold onto it overhead with both of your hands. Lift your body off the bench, using only your upper back and shoulders as points of contact. Your body should be in a straight line from your shoulders to your heels. Lower yourself down without letting your lower back touch the bench.
This move, made famous by Bruce Lee, requires complete core control and challenges every part of your midsection.
2. Stir the Pot
Another exercise that’s low-impact but great for those who aren’t quite ready for the Dragon Flag is the Stire The Pot.
Begin in a plank position with your forearms resting on a stability ball. While keeping your core tight and body in a straight line, move your forearms in a circular motion, ‘stirring’ the ball.
Focus on controlling yourself during this exercise since the stability ball introduces an element of instability. Not only does this exercise directly work your abs, but by being unstable, it helps you work on your balance to complete it fully.
3. Hanging Windshield Wipers
To go beyond the abs, and work on strengthening your obliques, try the hanging windshield wipers.
Find a sturdy pull-up bar, and hang from it while lifting your legs straight out in front of you. Once you’re sturdy in this position, slowly start rotating your legs from side to side, like a windshield.
This exercise also helps you work on your grip strength as you hold yourself in the air.
4. Ab Wheel Rollout
You will need to have an ab wheel to perform this exercise, but it’s definitely worth it since this is one of the hardest core exercises that strengthen your entire core while working on your stability.
Start on your knees with an ab wheel in front of you. Slowly roll the wheel forward, extending your body into a straight position. Roll back to the starting position.
Doing this core exercise intensely targets the rectus abdominis, giving you a strong core deep inside.
5. Hollow Rock
The Hollow Rock is one of those core exercises that’s going to make each passing second seem longer and longer, but it’s absolutely worth it.
Lie on your back and lift your arms, head, shoulders, and legs off the ground. Rock back and forth, maintaining this “hollow” position.
The continuous tension on the abs throughout the movement makes this a killer exercise.
6. L-Sit Hold
Get ready to engage every part of your core, and text your quad strength when performing the L-Sit Hold.
Using two parallel bars or dip bars, lift your body off the ground and extend your legs straight out in front of you, forming an ‘L’ shape.
The longer you hold this static exercise, the more you’ll feel the burn throughout your core!
7. Turkish Get-Up
This is one of those exercises that’s going to have you sore in places you didn’t know you had muscles.
Start lying on the floor with a kettlebell in one hand, arm extended. The goal is to stand up while always keeping the kettlebell overhead.
With each repetition of this full-body move, you’ll be pushing your core stability, strength, and coordination to the limits for great gains.
Looking to engage your core while working on improving your flexibility? Then the Toe-to-Bar is perfect for you.
Begin by hanging from a pull-up bar and lift your toes up to touch the bar without bending your knees.
The more you do each repetition, the harder it gets so make sure to set an amount and stick to it.
9. Barbell Rollout
Much like the ab wheel rollout, the barbell rollout places intense strain on the rectus abdominis.
Start kneeling with a barbell in front of you. Roll the barbell forward while keeping your hips and back in a straight line, then pull it back to the start.
You can make this exercise more challenging by starting on your feet in a plank position instead of on your knees.
10. Weighted Plank
Elevating the standard plank with added weight intensifies the core engagement required.
Start in a traditional plank position. Once settled, have a partner place a 45lb plate on your back. Ensure your hips don’t sag and your core remains engaged throughout the hold.
This variation demands rigorous core strength to maintain form, especially as you advance with more plates.
Give The Hardest Core Exercises A Try Today
Challenging yourself with the hardest core exercises is a testament to your commitment to fitness and strength. Incorporate these into your workout regimen, and witness a remarkable transformation not just in your abs but in your overall functional strength.
At Peak Physique, we’re all about pushing boundaries. If you have trouble with these exercises, be sure to reach out to us today! We can’t wait to help you master these core exercises and reach your peak performance.