The Barbell Rollout is undoubtedly one of the best exercises to strengthen your core. But if you can do several Rollouts with ease, you may need a more difficult option. If you don’t keep challenging yourself, your core strength will eventually plateau, and the reps you perform won’t do you much good.

If you fall into this category, Plate Push-Out variations are perfect for you. They train anti-extension just like Rollouts. Your core is forced to contract to keep your spine in a neutral position. But since the plate is on the ground, the range of motion is increased and you’re able to lower your torso nearly parallel to the floor. With your arms locked and lats engaged, you’ll feel every part of your core being worked.

Note: You must be able to perform Barbell Rollouts with perfect form before moving on to Plate Push-Outs. Check out the video player above for six advanced Plate Push-Out variations.

How to:

• Grab an old t-shirt and place it on a gym floor. Place a 45-pound plate on the t-shirt.
• From a squat or kneeling position, grip the plate on each side. This is your starting position.
• Keeping your back arched slightly, exhale and quickly inhale, squeezing your core muscles.
• Slide the plate forward until your arms are over your head and your torso is close to the ground. You should be able to kiss the floor.
• Bring the plate back to starting position incrementally as you exhale. Controlled breathing is important during these movements.

Sets/Reps: 1-2×5-10

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