6 Eccentric Core Exercises You Can Add Into Your Workout Routine

Eccentric exercises are effective for both abdominal strength and stability. These core exercises will be a great addition to your ab workouts.

3 min read
Sean's profile
Written by
Sean Klein
Published on
21/04/22
Last updated
12/10/22
In This Resource
  • What Is Eccentric Training
  • Benefits Of Eccentric Loading
  • 1. Time Under Tension
  • 2. Skill Acquisition
  • Sample Eccentric Core Workout
  • Common Questions
  • What Are Examples Of Eccentric Exercises?
  • Is A Crunch Eccentric Or Concentric Abdominal Exercises?
  • Which Core Muscles Do Eccentrics Exercises Work?
  • Other Resources

Looking for new and interesting ways to challenging the core musculature is a great way to not only keep yourself progressing but also to keep training fun and interesting. There are so many different styles and methods that can be used to train the core that this should never get boring or monotonous. Let’s have a look through 6 challenging eccentric core exercises you can add to your next workout.

What Is Eccentric Training

Eccentric training involves muscular contraction when the muscle is lengthening, it’s a very effective way to create adaptation of the muscles as it creates a potent stimulus. Eccentric training can be done with all different movement patterns including the core musculature. Although most of the eccentric core movements involve the anterior core as this muscle groups involves movement patterns that lend themselves to eccentric training more so than other movement patterns that the core can produce like resisting rotation and resisting lateral flexion.

Benefits Of Eccentric Loading

1. Time Under Tension

Using eccentric loading of the musculature with weights or bodyweight is a great way to increase the time under tension of a muscle group. This can help create either a growth or strength stimulus.

2. Skill Acquisition

Taking time using eccentric loading and tempos is an excellent way to improve skill acquisition as it allows people to feel through the movement, get a sense for which part of the body is doing what and improve body awareness.

Sample Eccentric Core Workout

Complete 3 rounds

1. Dumbell Pullover on Floor

Complete 6 repetitions

2. Candle Stick Lowers

Complete 4 repetitions

3. Single Leg TRX Fall-Outs

Complete 6 repetitions

Common Questions

What Are Examples Of Eccentric Exercises?

All the exercises is the list above are examples of eccentric exercises. But here is another example of a vertical pull eccentric exercise.

Is A Crunch Eccentric Or Concentric Abdominal Exercises?

Concentric. The abdominal muscles are shortening not lengthening.

Which Core Muscles Do Eccentrics Exercises Work?

It really depends on the movement pattern the core exercise is working. The majority of eccentric core exercises work the anterior core.

Other Resources

BBC Podcast

This will give you more insight into eccentric training if you’re new to training. Although it’s beneficial it for fur isn’t the “secret” thats going to fix everything.

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