Are you bored of your same-old, same-old planks and sit-ups? Maybe you’ve hit a plateau and you’re looking for ways to shake up your core exercise routine. Here we give you 10 core exercise variations that will get your muscles burning and make you stronger.
It’s common to feel bored or stuck in a rut with your core workout routine. The good news is that there are plenty of creative and effective core exercise variations to try that will help you break through plateaus and keep your workouts fresh and exciting. In this article, we’ll explore 10 core exercise variations that will leave you feeling energised and engaged, without resorting to the usual suspects!
Note that some of these exercises are fairly advanced and we recommend reaching out to a coach or professional to help ensure you have correct form. Alternatively, we recommend watching videos and using mirrors to help you. Log your exercises to track your progress.
1. Hollow Body Hold: Lie on your back with your arms extended overhead and legs straight. Lift your shoulders and legs off the ground, creating a “hollow” shape with your body. Hold this position while engaging your core muscles. For an added challenge, flutter your arms and legs up and down while maintaining the hollow body position.
2. Russian Twists with Weight: Sit on the floor with your knees bent and feet flat on the ground. Hold a weight or medicine ball in front of your chest. Lean back slightly, engage your core and rotate your torso to one side, tapping the weight on the ground beside you. Return to the centre and twist to the opposite side. Continue alternating sides for a complete set.
3. Plank with Alternating Leg Lifts: Start in a plank position with your hands directly under your shoulders and body in a straight line from head to heels. Lift one leg off the ground, keeping it straight and hold for a few seconds before lowering it back down. Repeat with the opposite leg. This variation adds an extra challenge to your plank by engaging the glutes and lower back muscles.
4. Bird Dog: Begin on your hands and knees with your wrists directly under your shoulders and knees under your hips. Engage your core to stabilise your spine. Extend your right arm straight out in front of you while simultaneously lifting your left leg straight back behind you. Hold for a moment, then return to the starting position and switch sides, extending your left arm and right leg. Focus on maintaining a neutral spine and avoiding any arching or rounding in your back. This exercise not only targets the core muscles but also improves balance and stability.
5. Side Plank with Hip Dips: Begin in a side plank position with your elbow directly beneath your shoulder and body in a straight line from head to heels. Lower your hip towards the ground, then lift it back up to the starting position. Repeat for the desired number of repetitions before switching sides. This variation strengthens the obliques and improves hip stability.
6. Reverse Crunches: Lie on your back with your arms by your sides and legs lifted towards the ceiling, knees bent at a 90-degree angle. Engage your core and lift your hips off the ground, bringing your knees towards your chest. Lower back down with control, maintaining tension in your abdominal muscles throughout the movement.
7. Flutter Kicks: Lie on your back with your hands under your glutes for support and legs extended straight. Lift your legs off the ground a few inches and alternate kicking them up and down in a fluttering motion. Keep your core engaged and maintain a steady pace to feel the burn in your lower abs.
8. Mountain Climbers: Start in a plank position with your hands directly under your shoulders. Drive one knee towards your chest, then quickly switch legs in a running motion. Keep your core tight and maintain a fast pace to elevate your heart rate while working your entire core.
9. V-ups: Lie on your back with your arms extended overhead and legs straight. Simultaneously lift your upper body and legs off the ground, reaching your hands towards your feet to form a “V” shape. Lower back down with control and repeat for the desired number of repetitions. This exercise targets the entire core, including the upper and lower abdominals.
10. Pike Push-ups: Start in a downward dog position with your hands shoulder-width apart and hips lifted towards the ceiling. Bend your elbows and lower your head towards the ground, then press back up to the starting position. This challenging variation not only strengthens the core but also engages the shoulders, chest, and arms.
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