6 Core Exercises That'll Make Your Abs Burn

23/8/2017

In this article, you'll learn 6 core exercises that'll make your abs burn.

Every exercise shown in this article actually work. They all have a brief explanation followed by a short video of me trying not to make a fool of myself.

6 Core Exercises That'll Make Your Abs Burn

Have you ever started working out and then half way through thought "I should probably do some core work"?

That thought is generally followed by a quick google of "the best core exercises", a quick check of Facebook as you procrastinate, and then you probably find yourself doing some sort of core exercise that has no real benefit.

Until now.

All these core exercises listed below give you the best 'bang for your buck' when it comes to training your abs.

What I mean is, they'll not only work your abs, but strengthen your core too (yep, your abs and core are two separate things).

If you're looking to uncover your abs and/or flatten your stomach, you need to read this first.

If you're looking to strengthen your core and want some exercises that'll make your abs burn, keep scrolling.

#1 - The Dead Bug

Lie on your back with your legs at a 90 degree 'tabletop' position with your lower back flat to the floor
Grab hold of the rope (or cable) with one hand (keeping the arm straight) and have the other arm parallel to it.
Begin the movement by lowering the arm (which doesn't have the rope) behind the head whilst at the same time, extending the opposite leg. (watch the video if this confuses you).
Return the arm and leg back to the starting position and change hands on the rope.
Repeat on the other side
Keep going for 45-60 seconds

#2 - Pallof Press

Attach a band approximately chest height to a machine (you can use a cable machine for this but I personally find a band more effective).
Grab hold of the band with the hand that's closest to the machine (eg. my right hand in the video) and place the opposite hand over the top. The tension of the band should be about a 7/10 tightness.
Stand with your feet shoulder width apart with the elbows tucked in and hands close to the chest.
Extend the arms out, hold for 2 seconds, and return back to the starting position.
That's it. Super simple. However, don't be fooled.
Repeat the movement for 45 seconds before facing the other way.

#3 - Hanging Leg Raise

Start by simply hanging from a bar with your hands around shoulder width apart and knees flexed to 90 degrees (heels to bum).
Once your body is nice and still, begin the movement bringing your knees to your chest.
Hold this 'contracted' movement for a couple of seconds before slowly bringing the knees back to the starting position.
It's important not to 'swing' or 'sway' the body in this movement to maximise the abdominal contraction.
If you feel this exercise in the hip flexors more than the abdominals, try to focus more on the abdominal 'crunch' part of the movement, as opposed to simply bringing your knees to chest.
Perform 3 x sets of 10-15 reps

#4 - Alphaplank

Start by performing a normal 'plank' but on top of a fit ball.
Ensure your shoulders are directly over your elbows
Draw the belly button into the spine and place your legs out nice and straight with your toes flat to the floor
There should be one straight line from your shoulders, to hips, to knees, to feet ie. no sagging or piking of the hips.
Once steady, start writing every letter of the alphabet from A to Z in block capital letters with the fitball.
If you cannot hold the correct form whilst writing the letters, I suggest regressing this exercise to a standard fitball plank (same technique without writing letters).

#5 - Fitball Rollout

Start off with your elbows on the ball and knees on the ground.
Keeping the hips tucked in and butt cheeks squeezed together, gently "roll" the ball out until you feel a subtle "burn" in the abs.
Once you reach the end point, "roll" the ball back in and return to the starting point.
Repeat for 10-15 reps
See video below for a better visual cue.

#6 - Walkouts

Start in standing position with feet hip width apart and toes facing forward.
Reach down to toward your toes, keeping legs straight until you feel a gentle stretch through the hamstrings.
Once you can't reach any further, bend at the knees until your hands touch the ground (you should be in a similar position to a deadlift here).
Whilst your hands are on the ground, 'walk' yourself out until your shoulders are directly over your hands.
Lower yourself to the ground until you're completely on the floor in a push up position.
Push yourself back up, walk yourself back to your toes and stand up.
Repeat 5x

Performed correctly, these exercises will leave you in the foetal position clutching your abs saying "I'm going to be so sore tomorrow".

Want More Core Exercises?

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Aidan D'Arcy - Personal Trainer Frenchs Forest

About The Author

Aidan D'Arcy helps busy professionals lose fat for the last time.

Recently overcoming binge eating and losing 15kg, his goal is to help others take control of their health by tailoring programs to their lifestyle.

Aidan is an established Personal Trainer, Fitness Model & Online Coach for D'Arcy Online Coaching based in Frenchs Forest, Sydney.

He inspires, motivates and educates his clients resulting in outstanding transformations.