The 10 Advanced Core Exercises To Push Your Workout To The Next Level

Using advanced exercise can be a great way to push your training to the next level, this is true for core exercise to train your abdominals. These will be great for both athletes or general populations looking to improve their plank times!

5 min read
Sean's profile
Written by
Sean Klein
Published on
17/03/22
Last updated
27/04/22
In This Resource
  • 10 Advanced Core Exercises
  • How to Use Advanced Core Exercises
  • 1. Ensure You Have the Capabilities
  • 2. Use Simple Exercises
  • 3. Progressive Overload
  • Sample Advanced Core Workout
  • More Advanced Exercises
  • Common Questions
  • What Is The Hardest Core Exercise?
  • Should Athletes Add Advanced Core Training Into Their Regime?
  • Can I Use Advanced Core Exercises For Rehab?

Sick of doing endless sit ups and not seeing any results from your core training? Not using challenging enough exercises will mean you’re not creating enough stimulus to see the result you’re working for. Here we offer 10 of the most challenging core variations you can add to your training to push your training to the next level.

10 Advanced Core Exercises

How to Use Advanced Core Exercises

1. Ensure You Have the Capabilities

Doing these types of variations if you havn’t mastered the basics will mean you wont be able to see good results as doing the exercises with effective technique will be too challenging.

2. Use Simple Exercises

Just because you can do advanced exercises doesn’t mean all your training should be exercises only advanced exercises, don’t be that guy/girl. Very simple core exercises done correctly can be just as effective as complex exercises if done with precision and control.

3. Progressive Overload

Progressive overload is the process of making the exercises you do more and more challenging through adding intensity and volume. Start these movements with very achievable sets and rep ranges and progressively make them more challenging, once you reach the point where you can’t add on much more intensity, swap the exercise and start the process again.

Sample Advanced Core Workout

Complete 3 rounds

1. Ring Pike

Complete 10 repetitions

2. Feet Elevated Straight Arm Side Plank

Hold for 20 seconds

3. Landmine Rotation

Complete 6 repetitions

More Advanced Exercises

Common Questions

What Is The Hardest Core Exercise?

Probably the lizard crawl.

Should Athletes Add Advanced Core Training Into Their Regime?

Yes, but they should keep the exercises relatively simple so the emphasis can be on adaptation and not skill acquisition.

Can I Use Advanced Core Exercises For Rehab?

Probably not, it really depends on what injury your rehabbing from and your current ability.

Thanks for reading. If you enjoyed this resource you can find more below, or try our Programme.

Sean Klein

Sean Klein's Signature

Build Foundational Strength.
Without The Planning.

By learning from your training experience, past workouts and available equipment, Programme builds your most optimal workout plan that adapts to your progress.