Best Advanced Core Workouts To Get Lean And Burn Fat

The Ab Rollout is an exercise that strengthens your core using an ab roller. It helps improve your stability and overall performance in strength training by challenging your balance as you extend your body forward.

How to do it

1. Kneel tall with the ab roller in front of you.
2. Bend at your hips to grab the handles of the roller with slightly bent elbows.
3. Engage your core and roll the ab roller forward, keeping your spine straight.
4. Extend until your body is in a straight line from your knees to your shoulders.
5. Breathe out as you roll the ab roller back to the starting position.

Back extensions strengthen the lower back and improve core stability. This exercise helps build a strong foundation for your back muscles.

How to do it

1. Lie face down on the machine with your thighs on the front pad and your calves under the back pads.
2. Cross your arms in front of you or place them behind your head.
3. Use your lower back, glutes, and hamstrings to lift your torso until it's parallel to the floor.
4. Hold this position for a moment.

The Barbell Ab Rollout is an advanced exercise that helps strengthen your core muscles. You start on your knees, roll the barbell forward while keeping your back straight, and then pull it back to your starting position. This exercise effectively works your abs, shoulders, and back, so it's important to maintain good form.

How to do it

1. Kneel in front of a barbell on the ground.
2. Grab the barbell with both hands, keeping them shoulder-width apart.
3. Brace your core and push the barbell forward until your arms and hips are fully extended.
4. Maintain tension in your abdomen to keep your lower back straight.
5. Pull the barbell back to the starting position while exhaling.

The Bicycle Crunch is an advanced ab exercise that targets your core while keeping your upper body lifted. Instead of lowering your torso, you maintain the position and move your legs in a cycling motion for better muscle engagement.

How to do it

1. Lie on your back with your hands behind your head and knees bent at 90 degrees.
2. Lift your feet off the ground to start.
3. Extend one leg straight while keeping the other knee bent toward your chest.
4. Return the leg to your chest and touch your opposite elbow to that knee while twisting your torso.
5. Switch legs and repeat, lowering your head and shoulders to the ground between reps.

The Balance Trainer Crunch is a challenging twist on the basic crunch that strengthens your abdominal muscles. Using a Balance Trainer adds instability, which helps engage your core more effectively.

How to do it

1. Sit on the edge of the Balance Trainer dome side up, with knees bent and feet flat on the floor.
2. Lie back onto the Balance Trainer so your back is extended.
3. Cross your arms over your chest.
4. Engage your core and lift your torso towards your knees, keeping your head aligned with your body.
5. Slowly return to the starting position while maintaining tension in your abdomen.

Cable Crunch is an exercise that strengthens your core using a cable machine instead of just your body weight. You perform it while kneeling, allowing for greater control over the resistance and direction of the movement.

How to do it

1. Set the cable pulley to the highest position and attach a rope.
2. Kneel upright and hold the rope ends, placing the base on the back of your neck.
3. Bend forward at the hips until your torso is parallel to the floor, then curl your ribs towards your hips.
4. Return to the starting position.

Cable Russian Twists are a core exercise that strengthen your obliques using a cable machine and a stability ball. This move challenges your balance and engages your entire core for better strength and stability.

How to do it

1. Sit on a stability ball with a cable pulley at shoulder height, one foot away, holding the handle.
2. Walk back until your shoulders are on the ball, with knees bent at 90 degrees.
3. Hold the handle with both hands at the center of your chest. Keep your hips still and rotate away from the pulley.
4. Rotate as far as you can while keeping your hips stable, then return to the center and switch sides.

The Cable Wood Chop is a great exercise that works your obliques and core, helping to build strength and stability while mimicking natural movements. It's beneficial for everyday activities and athletic performance, using a cable machine for consistent tension.

How to do it

1. Adjust the cable pulley to the highest setting and attach a handle.
2. Stand facing the pulley with your right side slightly turned towards it, feet shoulder-width apart.
3. Grab the handle with both hands, your left arm reaching across the body.
4. Engage your core and rotate your arms down towards your outside knee, keeping your spine neutral.
5. Return to the starting position in a controlled manner.

Crunches are a simple exercise that strengthens your abdominal muscles. Unlike sit-ups, you only lift your shoulder blades off the ground. This makes crunches perfect for beginners wanting to improve their core strength.

How to do it

1. Lie on your back with knees bent and feet flat on the floor.
2. Place hands behind your head and keep your lower back on the ground.
3. Curl your shoulders off the floor by tightening your abdomen, keeping your chin tucked.
4. Lower your shoulders back to the ground while holding tension in your abs.

The Decline Crunch is a tougher version of the regular crunch that targets your core. Using a decline bench helps engage your muscles more effectively as you lift your upper body.

How to do it

1. Secure your legs at the end of the decline bench.
2. Lie on your back with your lower back pressed against the bench.
3. Place your hands behind your head.
4. Lift your upper body by tightening your abs and bringing your ribcage towards your belly button.
5. Keep your chin tucked and upper back off the bench.
6. Lower your shoulders back while maintaining abdominal tension.

The Decline Reverse Crunch is a core exercise that strengthens your lower abs using a decline bench. The angled position makes this exercise more challenging than a regular Reverse Crunch, perfect for enhancing your abdominal strength.

How to do it

1. Lie on your back on a decline bench, holding the top for support.
2. Tilt your hips up so your lower back is flat against the bench.
3. Keep your lower back still by engaging your abs as you bend your knees at a 90-degree angle.
4. Raise your legs until they are vertical to the floor.
5. Crunch your pelvis towards your ribcage to lift your lower back off the bench.
6. Lower your legs back down to the starting position.

The Exercise Ball Crunch is a challenging version of the standard Crunch that includes a medicine ball for added weight. It's perfect for beginners who want to strengthen their core muscles while using a stability ball.

How to do it

1. Sit on the Exercise Ball with your knees bent and feet flat on the floor.
2. Lean back onto the ball, keeping your back straight.
3. Cross your arms over your chest or place your hands behind your head.
4. Engage your core and curl your upper body towards your knees.
5. Lower back down slowly, keeping your core tight throughout the movement.

Flutter Kicks are a core exercise performed while lying on a bench. They help strengthen your abs and improve leg mobility by allowing greater movement under your legs.

How to do it

1. Lie on your back on a bench with your legs hanging off the end.
2. Make sure your mid thigh is resting on the back edge of the bench.
3. Hold onto the bench for stability.
4. Raise one leg while keeping it straight.
5. Lower that leg back to the starting position, maintaining tension in your hamstring and glute.
6. Repeat with the other leg.

Hanging Leg Raise is a core exercise that strengthens your abs and hip flexors. You perform it by hanging from a bar and lifting your legs, which makes it a bit harder than similar exercises.

How to do it

1. Grab a pull-up bar with both hands, palms facing away or towards each other.
2. Engage your core by tightening your stomach muscles.
3. Lift your legs to knee level while keeping your upper body still.
4. Lower your legs back down in a slow and controlled manner.

The Jackknife Sit-Up is a core exercise that combines a Sit-Up and Leg Pull-In. It helps strengthen your abdominal muscles by raising your torso and legs together, making it a more challenging workout for your core.

How to do it

1. Lie on your back with your legs straight and arms extended overhead.
2. Engage your core and lift your legs and upper body off the ground, bringing your ribcage towards your belly button.
3. Keep your legs at a 45-degree angle as your arms move parallel to them.
4. Slowly return to the starting position while maintaining control.