5 More Core Exercises You Haven't Heard Of

November 29, 2013

Must See Strength Training Videos

It's great to work your core, but why do core exercises in isolation when you can work your entire body? Here are some highly functional exercises that will translate to a longer drive, a harder punch, a faster pitch and a granite midsection. Whether you want to improve your aesthetics or train for athleticism, these exercises will do the trick.

Barbell Russian Twist

This exercise is best performed using a landmine attachment inserted into the center of a 45-pound plate. If you lack a landmine, simply stick one end of a barbell into the bottom corner of a wall.

  • Stand with your feet shoulder-width apart holding the top of the barbell in front of you with your arms extended.
  • Lower the bar to one side, ensuring it stays "square" to your chest while you simultaneously rotate your hips in the direction of the bar.
  • Repeat in the other direction.

Start with easy resistance to prevent hip or back injuries. Rotating the spine with too heavy a load is dangerous. This a great exercise for athletes who need rotational power for pitching, making a drive to the green, or throwing a knockout overhand right.

See it here:

Cable Push-Pull

This is one of my favorites. It really emphasizes the contra-lateral transition of power. In other words, when your hips rotate against resistance, this exercise translates the power generated from your hips to your opposite-moving upper limbs. This is critical for sprinters and other athletes who need a hip-to-shoulder girdle power transition, as in a tennis serve. This exercise also works great for cyclists, because they have to shift their power from one side of their body to the other.

  • Set two cable towers to about mid-abdomen height.
  • Be conservative with the resistance, as this exercise is more about going through the motor patterns technically than moving a heavy load.
  • Stand between the two towers, one arm reaching forward for the cable in front of you and one reaching for the cable behind you.
  • The arm that is "pulling" has its corresponding leg in the front position ("right arm, right foot").
  • The opposite arm performs a chest-press-type movement.
  • Perform the push-and-pull sequence simultaneously, ensuring that as you push the weight, you pivot your hips toward the weight.

See it here:

Anti-Rotation Sit-Ups

Another fave of mine! (Actually, can't they all be my favorite?) I originally started integrating this exercise into prescriptions for my kayaking clients. Many of them complained about experiencing extreme core fatigue.

For this exercise, you perform a Sit-Up without rotating under a resistance.

  • Sit perpendicular to a cable tower and grab the cable handle with both hands.
  • A conservative resistance is a better option as this exercise isn't about going heavy, but rather maintaining a firm, tall core without "crumbling" throughout the movement.
  • Hold the handle in front of you, keeping your arms straight at all times.
  • Perform a Sit-Up as you normally would, without allowing the weight to collapse your core.

Here's the video:

Barbell Windshield Wiper

Ahhh....the wiper. This is a great exercise for intermediate level fitness enthusiasts. It forces your upper body to stabilize against a load while activating your lower half.

  • Hold a barbell in the "up" position of a Bench Press.
  • Lower your legs to one side of your body.
  • Repeat for the other side.

If you're a beginner, try this exercise with both knees bent at a 90-degree angle to reduce the difficulty. To increase the difficulty, try it while holding a dumbbell in each hand.

Stability Ball Roll-Out

Alas, we've made it to the last exercise. If you don't have an ab wheel, this exercise is a great replacement.

Proper technique here is critical to reaping the benefits, as it combines the plank with dynamic shoulder extension.

  • Draw your abs into your spine and hold them there throughout the entire course of the exercise. If you feel strain on your back, your abs are no longer engaged and your back is compensating.
  • Kneel down on a mat and put a stability ball in front of you.
  • Push the ball forward with both hands, reaching as far as you can.
  • Press your hands down into the ball—almost as if you are trying to push through the ball toward the floor—and move your body back to the starting position.

Keep your arms nice and straight. A slight bend in the finishing position is OK. However, if your arms are bent 90 degrees or more, they are bending too much.

Now give it a try:

Check out my previous articles on this topic: "5 Vital Core Exercises You Aren't Doing" and "5 Core Exercises That Work Your Entire Body."

Read more:

Topics: CORE
Justin Groce
- Justin Groce is a Certified Strength and Conditioning Specialist, Certified Personal Trainer and Certified Sports Nutritionist who offers personal training in Smyrna, Tennessee. He is...
Justin Groce
- Justin Groce is a Certified Strength and Conditioning Specialist, Certified Personal Trainer and Certified Sports Nutritionist who offers personal training in Smyrna, Tennessee. He is...
Must See
Dashon Goldson: Dashon Goldson: "You Just Gotta Have Heart"
Views: 6,238,180
NFL Wide Receiver Randall Cobb Outworks Everyone NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 33,132,488
RGIII Talks About His Legacy RGIII Talks About His Legacy
Views: 29,796,331

Featured Videos

James Harden Resisted Euro-Step James Harden Resisted Euro-Step Views: 27,251
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,312
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,074
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,792
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,870
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,228,339
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,469
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 890,413

Load More
More Cool Stuff You'll Like
Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

2 Brutal 10-Minute Workouts That Deliver Serious Results

2 Brutal 10-Minute Workouts That Deliver Serious Results

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Weighted Arm Swings

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

8 Cures for a Weak Grip

8 Cures for a Weak Grip

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

YardBarker