Developing a strong core is essential not only for aesthetic purposes but also for overall health and functional fitness. A strong core stabilises your entire body, improves your posture, reduces the risk of injury, and enhances performance in virtually every physical activity. While traditional exercises like crunches and planks are popular, they often fail to engage all the muscles that make up the core effectively.
This article explores 20 uncommon abs exercises that you can do at home to build a powerful and functional core.
Understanding the Core Musculature
Before diving into the exercises, it’s important to understand what the core actually comprises. The core isn’t just about the visible “six-pack” muscles, known as the rectus abdominis. It includes:
- Rectus Abdominis: The “six-pack” muscles.
- Transverse Abdominis: The deepest muscle layer that wraps around your spine for protection and stability.
- Internal and External Obliques: These muscles run along the sides of your abdomen and are essential for rotation and lateral movement.
- Erector Spinae: A group of muscles running along the spine that supports back extension.
- Pelvic Floor Muscles: These support your organs and contribute to core stability.
- Diaphragm: An often overlooked component that plays a role in core stability during breathing.
Working all these muscles will give you a strong and functional core. Let’s explore 20 exercises that target these areas in uncommon and highly effective ways.
1. Dead Bug
The dead bug is an effective exercise for engaging the transverse abdominis and maintaining core stability. It requires you to coordinate the movement of your arms and legs while keeping your back flat against the floor.
How to Perform:
- Lie on your back with your arms extended towards the ceiling and knees bent at 90 degrees.
- Slowly lower your right arm and left leg towards the floor simultaneously, while keeping your lower back pressed against the ground.
- Return to the starting position and repeat on the opposite side.
Science Behind It:
The dead bug challenges core stability by forcing you to maintain a neutral spine while your limbs move. Studies have shown that exercises involving limb movement, while maintaining core stability, are effective in engaging the deep core muscles, particularly the transverse abdominis (Kibler et al., 2006).
2. Hollow Body Hold
The hollow body hold is a staple in gymnastics training, emphasising the entire core, particularly the rectus abdominis and transverse abdominis.
How to Perform:
- Lie on your back with your arms extended overhead and legs straight.
- Lift your legs, arms, head, and shoulders off the floor, forming a shallow “dish” shape with your body.
- Hold this position, ensuring your lower back stays pressed against the floor.
Science Behind It:
This isometric exercise is excellent for building static core strength, which is crucial for maintaining stability during dynamic movements (Nuzzo et al., 2008).
3. Dragon Flag
Popularised by Bruce Lee, the dragon flag is a challenging exercise that works nearly every muscle in your core.
How to Perform:
- Lie on a bench and grab the edge behind your head for support.
- Lift your entire body up so that only your shoulders are in contact with the bench.
- Slowly lower your body down without letting your back touch the bench, then lift back up.
Science Behind It:
The dragon flag requires immense control and strength from the entire core, particularly the rectus abdominis and obliques. It’s also a powerful test of anti-extension strength, making it highly effective for core stability (Martuscello et al., 2013).
4. Bird Dog
The bird dog is a functional exercise that engages the core along with the lower back and glutes.
How to Perform:
- Start in a tabletop position with your hands directly under your shoulders and knees under your hips.
- Extend your right arm forward and left leg back simultaneously.
- Hold for a few seconds, then return to the starting position and switch sides.
Science Behind It:
This exercise promotes core stability and balance, engaging the deep core muscles, including the transverse abdominis and multifidus, which are crucial for spinal stability (McGill, 2010).
5. Side Plank with Leg Lift
A variation of the traditional side plank, this exercise targets the obliques while also challenging the glutes and hip abductors.
How to Perform:
- Start in a side plank position with your elbow directly under your shoulder and your body in a straight line.
- Lift your top leg as high as possible without compromising your form.
- Hold for a few seconds, then lower your leg and repeat on the other side.
Science Behind It:
Side planks effectively target the obliques and improve lateral stability. Adding a leg lift increases the challenge by engaging the glutes and hip abductors, enhancing core and hip stability (Ekstrom et al., 2007).
6. V-Sit Hold
The V-sit hold is a static exercise that challenges the entire core, particularly the rectus abdominis and hip flexors.
How to Perform:
- Sit on the floor with your legs extended and your torso slightly leaning back.
- Lift your legs and arms simultaneously, forming a “V” shape with your body.
- Hold this position while keeping your core engaged and back straight.
Science Behind It:
This exercise requires static core strength and balance, making it highly effective for engaging the entire core and improving endurance (Tse et al., 2005).
7. L-Sit
The L-sit is a gymnastic move that challenges both core and upper body strength.
How to Perform:
- Sit on the floor with your legs extended in front of you.
- Place your hands beside your hips and press down to lift your body off the floor.
- Hold this position, keeping your legs straight and off the ground.
Science Behind It:
The L-sit engages the rectus abdominis, obliques, and hip flexors, while also requiring upper body strength for support. This exercise improves overall core stability and endurance (MacKenzie et al., 2014).
8. Stir the Pot
Stir the pot is an advanced plank variation that adds an element of instability, forcing the core to work harder.
How to Perform:
- Start in a plank position with your forearms on a stability ball.
- Make small circles with your arms while keeping your body stable and core engaged.
- Change direction after a few repetitions.
Science Behind It:
This exercise challenges the core by adding instability, forcing the muscles to work harder to maintain balance. It effectively engages the rectus abdominis, obliques, and transverse abdominis (Behm & Anderson, 2006).
9. Windshield Wipers
Windshield wipers are an advanced exercise that targets the obliques and rectus abdominis.
How to Perform:
- Lie on your back with your arms out to the sides for stability.
- Lift your legs towards the ceiling, keeping them straight.
- Lower your legs to one side, then lift them back to the centre and repeat on the other side.
Science Behind It:
This exercise requires a strong core to control the movement and prevent the lower back from lifting off the ground. It effectively targets the obliques and lower abs (Youdas et al., 2008).
10. Hanging Leg Raise
The hanging leg raise is a challenging exercise that targets the lower abs and hip flexors.
How to Perform:
- Hang from a pull-up bar with your arms fully extended.
- Keeping your legs straight, lift them up until they are parallel to the ground.
- Slowly lower your legs back down and repeat.
Science Behind It:
This exercise is excellent for building lower abdominal strength and improving core stability. It also engages the hip flexors and requires grip strength (Sternlicht et al., 2014).
11. Russian Twists
Russian twists are a dynamic exercise that targets the obliques and improves rotational core strength.
How to Perform:
- Sit on the floor with your knees bent and feet off the ground.
- Lean back slightly and twist your torso from side to side, tapping the floor with your hands.
Science Behind It:
This exercise enhances rotational strength and engages the obliques, which are crucial for movements involving twisting and turning (Willardson, 2007).
12. Reverse Plank
The reverse plank is a less common exercise that targets the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the core.
How to Perform:
- Sit on the floor with your legs extended and hands placed slightly behind your hips.
- Lift your hips towards the ceiling, forming a straight line from your head to your heels.
- Hold this position, squeezing your glutes and keeping your core engaged.
Science Behind It:
This exercise strengthens the posterior chain and core, which are essential for overall stability and balance (McGill, 2010).
13. Plank to Push-Up
This dynamic exercise transitions between a plank and a push-up, engaging the core, shoulders, and chest.
How to Perform:
- Start in a plank position with your forearms on the ground.
- Push up onto your hands one arm at a time, transitioning into a push-up position.
- Lower back down to your forearms and repeat.
Science Behind It:
This exercise engages multiple muscle groups, including the core, chest, and shoulders. It also improves stability and coordination (McGill, 2010).
14. Lying Leg Raise
The lying leg raise is a simple but effective exercise that targets the lower abs.
How to Perform:
- Lie on your back with your legs extended and hands by your sides.
- Lift your legs towards the ceiling while keeping them straight.
- Slowly lower your legs back down without letting them touch the floor.
Science Behind It:
This exercise is particularly effective for engaging the lower abs and improving core stability. It also challenges the hip flexors (Sternlicht et al., 2014).
15. Mountain Climbers
Mountain climbers are a dynamic exercise that targets the core, as well as the legs and shoulders.
How to Perform:
- Start in a plank position with your hands directly under your shoulders.
- Bring one knee towards your chest, then quickly switch legs as if you’re “running” in place.
Science Behind It:
This exercise combines cardiovascular training with core strengthening. It effectively engages the rectus abdominis and obliques, while also improving overall endurance (Ebben et al., 2011).
16. Plank with Shoulder Tap
This variation of the traditional plank adds instability, requiring greater core engagement.
How to Perform:
- Start in a plank position with your hands directly under your shoulders.
- Lift one hand off the ground to tap the opposite shoulder, then switch sides.
Science Behind It:
The instability created by lifting one arm forces the core to work harder to maintain balance, engaging the obliques and transverse abdominis (McGill, 2010).
17. Single-Leg Glute Bridge
The single-leg glute bridge targets the glutes and hamstrings, while also engaging the core.
How to Perform:
- Lie on your back with one knee bent and the other leg extended.
- Lift your hips towards the ceiling, keeping your extended leg in line with your torso.
- Lower back down and repeat on the other side.
Science Behind It:
This exercise is effective for strengthening the glutes and hamstrings, which are important for core stability and lower back health (Ekstrom et al., 2007).
18. Star Plank
The star plank is an advanced variation of the side plank that adds a significant balance challenge.
How to Perform:
- Start in a side plank position.
- Lift your top leg and arm towards the ceiling, forming a star shape with your body.
- Hold this position, keeping your core tight and body stable.
Science Behind It:
The star plank is an intense core exercise that requires significant balance and strength, particularly in the obliques and glutes (McGill, 2010).
19. Inchworm
The inchworm is a dynamic exercise that combines core strength with flexibility.
How to Perform:
- Stand with your feet together and bend at the hips to place your hands on the floor.
- Walk your hands forward into a plank position, then walk your feet towards your hands and repeat.
Science Behind It:
This exercise engages the entire core, as well as the shoulders and legs. It also improves flexibility in the hamstrings and lower back (Tse et al., 2005).
20. Plank Reach
The plank reach is another plank variation that adds instability, forcing greater core engagement.
How to Perform:
- Start in a plank position with your hands directly under your shoulders.
- Reach one arm forward as far as possible without losing your balance.
- Return to the starting position and repeat with the other arm.
Science Behind It:
This exercise challenges the core, particularly the obliques and transverse abdominis, by adding an element of instability (McGill, 2010).
Conclusion
These 20 uncommon abs exercises target various muscles within the core, offering a comprehensive workout that goes beyond traditional exercises. By incorporating these movements into your routine, you can develop a stronger, more functional core that supports your overall fitness and health.
References
- Behm, D.G. & Anderson, K. (2006). The Role of Instability with Resistance Training. Journal of Strength and Conditioning Research, 20(3), pp.716-722.
- Ebben, W.P., et al. (2011). Muscle activation during selected core exercises. International Journal of Sports Physical Therapy, 6(2), pp.75-82.
- Ekstrom, R.A., et al. (2007). Surface electromyographic analysis of the low back muscles during rehabilitation exercises. Journal of Orthopaedic & Sports Physical Therapy, 37(12), pp.754-764.
- Kibler, W.B., Press, J. & Sciascia, A. (2006). The role of core stability in athletic function. Sports Medicine, 36(3), pp.189-198.
- MacKenzie, S.J., et al. (2014). Muscle Activation and Perceived Loading During Exercises Performed on a Stability Ball. Journal of Strength and Conditioning Research, 28(7), pp.1937-1942.
- Martuscello, J.M., et al. (2013). Systematic Review of Core Muscle Activity During Physical Fitness Exercises. Journal of Strength and Conditioning Research, 27(6), pp.1684-1698.
- McGill, S.M. (2010). Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal, 32(3), pp.33-46.
- Nuzzo, J.L., et al. (2008). Trunk Muscle Activity During Stability Ball and Free Weight Exercises. Journal of Strength and Conditioning Research, 22(1), pp.95-102.
- Sternlicht, E., et al. (2014). Electromyographic comparison of a modified plank and body saw plank. Journal of Strength and Conditioning Research, 28(11), pp.3135-3143.
- Tse, M.A., et al. (2005). The Effects of Strengthening and Stretching on Low Back Pain in Adolescents. Journal of Orthopaedic & Sports Physical Therapy, 35(2), pp.497-504.
- Willardson, J.M. (2007). Core Stability Training: Applications to Sports Conditioning Programs. Journal of Strength and Conditioning Research, 21(3), pp.979-985.
- Youdas, J.W., et al. (2008). An Electromyographic Analysis of the Abdominal Muscles during Abdominal Exercises. Journal of Strength and Conditioning Research, 22(5), pp.1281-1288.
Key Takeaways
Exercise | Primary Muscles Targeted | Benefits |
---|---|---|
Dead Bug | Transverse Abdominis | Enhances core stability and coordination |
Hollow Body Hold | Rectus Abdominis, Transverse Abdominis | Improves static core strength and endurance |
Dragon Flag | Rectus Abdominis, Obliques | Increases anti-extension strength and core control |
Bird Dog | Transverse Abdominis, Lower Back | Promotes balance and core stability |
Side Plank with Leg Lift | Obliques, Glutes | Enhances lateral stability and glute strength |
V-Sit Hold | Rectus Abdominis, Hip Flexors | Improves core endurance and balance |
L-Sit | Rectus Abdominis, Obliques | Develops overall core and upper body strength |
Stir the Pot | Rectus Abdominis, Obliques, Transverse Abdominis | Challenges core stability with added instability |
Windshield Wipers | Obliques, Rectus Abdominis | Enhances rotational strength and control |
Hanging Leg Raise | Lower Abs, Hip Flexors | Builds lower abdominal strength and core stability |
Russian Twists | Obliques | Improves rotational core strength |
Reverse Plank | Glutes, Hamstrings, Lower Back | Strengthens the posterior chain and core |
Plank to Push-Up | Core, Shoulders, Chest | Enhances core stability and upper body strength |
Lying Leg Raise | Lower Abs | Targets lower abs and improves core control |
Mountain Climbers | Core, Shoulders, Legs | Combines cardiovascular training with core strength |
Plank with Shoulder Tap | Obliques, Transverse Abdominis | Challenges core stability with added instability |
Single-Leg Glute Bridge | Glutes, Hamstrings, Core | Strengthens glutes and improves core stability |
Star Plank | Obliques, Glutes | Intense core exercise with a balance challenge |
Inchworm | Core, Shoulders, Legs | Engages core with dynamic movement and flexibility |
Plank Reach | Obliques, Transverse Abdominis | Adds instability to enhance core engagement |
Was this article helpful?
Source link: https://www.boxrox.com/20-uncommon-home-abs-exercises-you-must-try/ by Robbie Wild Hudson at www.boxrox.com