Advanced Core Exercises to Sculpt Those Abs

Plank (Warmup, Part One)

Begin in the basic plank position. Your torso will be in a straight line from head to toe. Avoid any drooping or sagging of the hips or shoulders. Also, avoid arching your back or hanging your head.

Warm up by maintaining the plank for at least 60 seconds while maintaining control. If you start shaking or losing form, drop to your knees, rest a few seconds, and continue until you've completed one full minute.

Side Plank (Warmup, Part Two)

After completing one to two minutes of the basic plank, move to the side plank. The side plank is important for a full warmup because it targets the lateral core stabilizers, including the obliques and transverse abdominis. It can also help improve the lateral stability of the knee and hip joint.

This helps prevent and reduce knee pain in athletes who don't do lateral movements in sports. For example, if you only run, bicycle, or use equipment like elliptical trainers, you will rarely work your lateral stabilizers. Side planks are a warmup to advanced core exercise and can help keep lateral muscles strong and balanced.

Perform side planks as pictured with your torso in a straight line from head to feet. Hold the position for 30–60 seconds while maintaining control before switching sides. If you lose balance, start to shake, or your hips sag, stop and rest for a few seconds, and continue.

Bicycle Crunch

Easing into advanced core exercises means performing bicycle crunch to target the rectus abdominis and obliques. It tops the list of the best exercises to build strength and endurance in your abdominal muscles.

The bicycle crunch is easy, but many get it wrong. To perform it properly, lie flat on a yoga mat and keep your lower back pressed to the ground. Rest your hands behind your head without pulling on your neck.

Bring your knees up to a 45-degree angle and slowly go through a bicycle pedal motion, as pictured. First, touch your left elbow to your right knee, then your right elbow to your left knee. Perform the ab exercise in a slow, controlled motion. Repeat 10–25 repetitions on each side.

V-Sit Core Exercise

The V-sit is a challenging yet effective advanced core exercise that works the rectus abdominis, external obliques, and internal obliques. This exercise also engages the hip flexors.

To do the V-sit, start seated on a mat, engage your core, and lift your legs to a 45-degree angle, as pictured. Reach your arms forward or reach up toward your shins as you can.

Maintain good core posture and a strong spine while you hold the position for several seconds. Rest and repeat several times. As you get stronger, hold the position longer.

Seated Twists with Medicine Ball

The seated twist with a medicine ball is an advanced core exercise focusing on the rectus abdominis and the external and internal obliques.

The starting position has you sitting at about a 45-degree angle and holding a medicine ball firmly with both hands in front of you. Start the movement by engaging your core, slowly twisting from your torso to your right, and tap the medicine ball on the floor beside you.

Then quickly, but with control, contract your abs, twist your torso, and touch the medicine ball to the other side. Repeat 10-20 reps and rest.

Plank on an Exercise Ball

Performing a plank on an exercise ball is an advanced core exercise on an unstable surface that forces you to dynamically engage more abdominal muscles across the entire core from your neck to your toes.

You will constantly adjust your core stabilizers and have much greater muscle activation throughout the abs to maintain a solid posture.

To kick up the intensity, make small circles with your upper body, first clockwise and then counterclockwise for even more of a burn. Hold for 30 seconds to one minute. Rest and repeat.

Ab Hold

Try the basic ab hold for an advanced core exercise that looks easy. All it requires is a yoga mat.

Start on the floor with your feet outstretched (more challenging) or your knees slightly bent with your heels on the mat (slightly easier). Engage your core and lift your upper body so your shoulders are several inches off the floor. Hold with no movement.

When first trying this advanced core exercise, place your hands behind your head with elbows to the side. As you gain strength, stretch your arms along your sides with palms up, and hold that position for up to a minute. Ouch. It's a good one.

Dragon Flag

We can thank martial arts master, Bruce Lee, for giving us the dragon flag ab exercise. This is arguably one of the more advanced bodyweight exercises you can try for a strong core and powerful abs.

Because of its difficulty, it is not recommended for beginners, and it is important to perform it correctly. A sloppy or half-baked form won't help your abs but might harm your neck and back.

Single-Leg Bridge

The single-leg bridge is more challenging than the basic bridge exercise, and a great finisher for an advanced core exercise circuit.

The bridge targets and strengthens the gluteus maximus and hamstrings, and, when done properly, it is also a terrific core-strengthening exercise that targets the posterior chain.

Start by lying on your back, hands by your sides, knees bent, and feet flat on the mat, with ankles under your knees. Lift your hips into a basic bridge and contract your core and glutes. Slowly lift and extend one leg. Keep your pelvis raised and level.

Work up to​ 30 seconds while maintaining control. If you lose form or your hips drop, rest and work the other side.