3 Advanced Core Exercises For Killer Abs

A little late, but this week I've decided to post on core exercises...

By Kisar S. Dhillon
For Active.com 


There is not a day that passes that I do not see an infomercial or someone at the gym that is doing an abdominal exercise or expressing to someone that they want sculpted and defined abs.

Along with a very good diet, it is possible to get that lean look that everyone desires, but you can't just do the same old crunches and sit-ups that you see on television or in magazines. In order for your body to get the results you strongly desire, it needs to be surprised constantly with new and stimulating exercises.

I have outlined three different exercises below that you can add to your abdominal and core (Transverse Abdominus -- TA) routine. These are more advanced type movements that are targeted to work your core, abdominals, lower legs and hip region.

In order to do these exercises you have to be at an intermediate to advance fitness level and not be suffering from any muscle injuries (e.g. lower back area). If you are, then I would recommend not doing these exercises until your body is fully recovered or you're cleared by your physician.

OBLIQUE PLANK CRUNCH

Targets: Entire Core (TA), Oblique Muscles, Hip Flexors, Abductors  




Steps:

1. Go into a full plank on your forearms
2. Bring your Right knee and try to touch the back side of your right arm (triceps area) and then back
3. Bring your Left knee and try to touch the back side of your left arm (triceps area) and then back
4. Do 3 sets of 30 reps/side (a total of 60 reps/set)
5. Count your repetitions underneath your breath so are constantly having air exchange.

STABILITY BALL CRUNCH W/10LB BALL

Targets: Abdominal Muscles, TA Muscles, Triceps (Isometric), Lower Leg Muscles (for Stability);



Steps:

1. Roll your back on the stability so that your lower back is in the middle portion of the ball. If this hurts your lower back or makes it tight, you can lower it down further until it feels comfortable.
2. Place the 10 lb (or less) behind your neck and support it with your hands so it is nice and comfortable.
3. Do a small abdominal crunch so that it flexes enough to activate the abdominal/core muscles, but do not come all the way up. You only need a small amount of flexion in this abdominal area and then release & repeat.
4. Do 3 sets of 30 reps (a total of 60 reps/set)
5. Count your repetitions underneath your breath so are constantly having air exchange.

BALANCED CRUNCH W/HIP FLEXION

Targets: Abdominal Muscles, Core Muscles (TA)


Steps:

1. Start out by sitting on your bottom with your legs slightly bent in front of you.
2. Bend your legs so they are at a 45 degree angle and lift them off the ground.
3. With your Left Hand Touch your Right Toe and then alternate to the other side
4. With your Right Hand Touch your Left Toe and then alternate to the other side
5. Do 3 sets of 30 reps/side (a total of 60 reps/set)
6. Count your repetitions underneath your breath so are constantly having air exchange.

Kisar Dhillon is a professional fitness trainer living in Orange County, California. He holds a Bachelor of Science Degree in Kinesiology, Post Baccalaureate Studies in Exercise Physiology and a Masters in Business Administration. He has more than 16 years in the health & fitness industry and is currently the owner of 1-2-1 Fitness, LLC.