{"id":47044,"date":"2022-11-02T23:56:07","date_gmt":"2022-11-02T23:56:07","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47044"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"advanced-core-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/advanced-core-exercises\/","title":{"rendered":"10 Advanced Core Exercises You Need To Challenge Your Abs"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#Anatomy_Of_The_Core\" >Anatomy Of The Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#The_Importance_Of_Core_Stability\" >The Importance Of Core Stability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#Will_Advanced_Core_Exercises_Give_You_A_Six-Pack\" >Will Advanced Core Exercises Give You A Six-Pack?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#The_Best_Advanced_Core_Exercises\" >The Best Advanced Core Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#1_Forearm_Plank_With_March\" >1. Forearm Plank With March<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#2_Side_Plank_With_Hip_Dip\" >2. Side Plank With Hip Dip<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#3_Bird_Dog_With_KneeElbow_Touches\" >3. Bird Dog With Knee\/Elbow Touches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#4_Side_Plank_Toe_Touches\" >4. Side Plank Toe Touches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#5_Windshield_Wipers\" >5. Windshield Wipers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#6_Pilates_Scissor\" >6. Pilates Scissor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#7_Side_Lying_Hip_Abduction\" >7. Side Lying Hip Abduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#8_Supine_Toe_Tap\" >8. Supine Toe Tap<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#9_Lying_Hip_Raise\" >9. Lying Hip Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#10V-Sit\" >10.V-Sit<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#Can_You_Do_Advanced_Core_Exercises_Every_Day\" >Can You Do Advanced Core Exercises Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#How_Long_Does_It_Take_To_See_Results_From_Advanced_Core_Exercises\" >How Long Does It Take To See Results From Advanced Core Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;re like most people, you want to have a toned and flat stomach. It looks good, especially when you wear that special outfit for a night out. But how do you achieve this? <\/span><span style=\"font-weight: 400;\">Sure, sit-ups and crunches are a great place to start, but if you really want to see results, you need to challenge your abdominal muscles with some advanced core exercises. These exercises focus on improving core muscle function and stability, which translates to a stronger and more toned midsection. <\/span><span style=\"font-weight: 400;\">But first, let&#8217;s dive into the anatomy of the core so you have a better understanding of what muscles we&#8217;re targeting with these exercises. We&#8217;ll also explain why focusing on core muscle function rather than just aesthetics is important for your overall health and wellbeing.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Advanced_Core_Exercises\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Advanced_Core_Exercises\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Anatomy_Of_The_Core\"><\/span><strong>Anatomy Of The Core<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The core muscles are a group of muscles that stabilise the spine and pelvis. They include the:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rectus abdominis (the &#8220;six-pack muscle&#8221;)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">External obliques (on the sides of the abdominal wall)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Internal obliques (underneath the external obliques)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Transverse abdominis (the deepest layer of abdominal muscle)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Erector spinae (a group of muscles that runs along the spine)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quadratus lumborum (a muscle in the lower back)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip flexors (a group of muscles that stabilize the hip joint)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Each of these muscles plays an important role in core stability. The rectus abdominis and external obliques work together to flex the spine (as in a sit-up), while the internal obliques and transverse abdominis help to stabilize the spine and pelvis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Together, these <a href=\"https:\/\/betterme.world\/articles\/standing-core-exercises\/\">muscles<\/a> work to keep the spine and pelvis stable, which is important for everyday activities like walking, sitting, and standing. They also play a role in more strenuous activities like running, jumping, and lifting weights.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Advanced_Core_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32547 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5-1024x576.jpg\" alt=\"best leg exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Importance_Of_Core_Stability\"><\/span><strong>The Importance Of Core Stability<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While a toned stomach may be aesthetically <a href=\"https:\/\/betterme.world\/articles\/best-ab-workouts-for-women\/\">pleasing<\/a>, core stability is important for much more than just looks. A strong and stable core is essential for maintaining a good posture, preventing injuries, and improving sports performance (<\/span><a href=\"https:\/\/www.nationwidechildrens.org\/family-resources-education\/700childrens\/2018\/07\/core-stability#:~:text=The%20core%20muscles%20have%20two,to%20perform%20at%20our%20best.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you have weak core muscles, you&#8217;re more likely to experience lower back pain. This is because the core muscles are responsible for stabilizing the spine, and if they&#8217;re not upto the task, the lower back has to work harder to compensate. This can lead to strain on the lower back muscles and ligaments, which can eventually lead to pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similarly, if you play a sport that involves a lot of twisting or turning (such as tennis or golf), weak core muscles can increase your risk of injury. This is because the core muscles help to stabilize the spine and pelvis, and if they&#8217;re not up to the task, you&#8217;re more likely to suffer an injury when you make sudden movements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, strong core muscles are <a href=\"https:\/\/betterme.world\/articles\/standing-core-workouts\/\">important<\/a> for improving sports performance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3109894\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This is because the core muscles play a key role in stabilizing the body, and if they&#8217;re not up to the task, you won&#8217;t be able to move as efficiently or effectively.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/core-exercise-for-older-adults\/\"><i>Core Exercise For Older Adults: Become Powerful And Mobile In The Golden Age<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_Advanced_Core_Exercises_Give_You_A_Six-Pack\"><\/span><strong>Will Advanced Core Exercises Give You A Six-Pack?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One of the most common questions people ask when they start doing core exercises is &#8220;will this give me a six-pack?&#8221; The answer, unfortunately, is not that simple.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having a six-pack is mostly dependent on your body fat percentage. This is because the rectus abdominis muscle (the muscle that makes up the six-pack) is covered by a layer of fat. So, if you have a high body fat percentage, you&#8217;re unlikely to see your six-pack, no matter how strong your core muscles are.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, doing advanced core exercises will help to strengthen the rectus abdominis muscle and make it more defined. So, if you have a low body fat percentage, you may start to see some definition in your midsection.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To really see your six-pack, you need to combine advanced core exercises with a healthy diet that helps you to lower your body fat percentage. Some cardio exercises, such as running or cycling, can also help to burn off excess body fat.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Advanced_Core_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32543 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1024x576.jpg\" alt=\"Types Of Workouts For Weight Loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Advanced_Core_Exercises\"><\/span><strong>The Best Advanced Core Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that we&#8217;ve covered the basics, let&#8217;s get into the exercises. These are some of the best advanced core exercises to challenge your abdominal muscles and help you achieve a <a href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/\">stronger<\/a> and more defined midsection.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Forearm_Plank_With_March\"><\/span><strong>1. Forearm Plank With March<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The humble plank is one of the most effective exercises for targeting the core muscles. It recruits all of the muscles in the midsection, including the rectus abdominis, internal obliques, and transverse abdominis. Add the march and this variation is even more challenging, as it forces the muscles to work harder to stabilize the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a forearm plank with march:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with your forearms on the ground. Your elbows should be directly beneath your shoulders and your body should be in a straight line from your head to your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your feet should be hip-width apart. You may go on your hands if this is too challenging for you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core muscles and hold the position for 30 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, lift your right foot off the ground keeping your leg straight out behind you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat with the left leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs for the duration of the exercise.<\/span><\/li>\n<\/ol>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Advanced_Core_Exercises\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Advanced_Core_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32180 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475-1024x576.png\" alt=\"advanced core exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Side_Plank_With_Hip_Dip\"><\/span><strong>2. Side Plank With Hip Dip<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The side plank is a variation of the traditional plank that targets the <a href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/\">oblique muscles<\/a>. These are the muscles that run down the sides of your waist and help you to twist and turn your torso. The hip dip adds an extra challenge by working the muscles even harder.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a side plank with hip dip:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a side plank position with your right forearm on the ground and your feet stacked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your elbow should be directly beneath your shoulder and your body should be in a straight line from your head to your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the ground and hold the position for 30 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, lower your hips towards the ground, allowing your right hip to dip below your left.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_Bird_Dog_With_KneeElbow_Touches\"><\/span><strong>3. Bird Dog With Knee\/Elbow Touches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The bird dog is a famous Pilates move that targets the core muscles, including the rectus abdominis and transversus abdominis. The knee\/elbow touch recruits the oblique muscles and adds an extra challenge.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a bird dog with knee\/elbow touches:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours with your hands beneath your shoulders and your knees beneath your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, raise your right arm out in front of you and your left leg out behind you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The left leg should be in line with your spine and the right arm should be in line with your shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core muscles engaged, slowly bring your right arm and left knee toward each other, touching your elbow to your knee.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"4_Side_Plank_Toe_Touches\"><\/span><strong>4. Side Plank Toe Touches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is a variation of the side plank that targets the oblique muscles. The toe touches improve your rotational control and challenge your balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do side plank toe touches:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a side plank position with your right forearm on the ground and your feet stacked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your left arm above your head. Stretch your left leg forward until your toes are in line with your fingertips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your <a href=\"https:\/\/betterme.world\/articles\/andi-score\/\">core<\/a> engaged, reach down with your left hand and touch your left toes. Return to the starting position and repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Advanced_Core_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32170 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600-1024x576.png\" alt=\"advanced core exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Windshield_Wipers\"><\/span><strong>5. Windshield Wipers<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The windshield wiper is a challenging core stabilization exercise that targets the rectus abdominis. It also recruits the oblique muscles to a lesser extent.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do windshield\u00a0 wipers:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start lying on your back with your legs outstretched and your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your legs so they are perpendicular to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your legs straight, lower your legs to the left side of your body as far as you can while keeping your back pressed firmly into the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return your legs to the <a href=\"https:\/\/betterme.world\/articles\/planks-for-abs\/\">starting position<\/a> and then lower them to the right side of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-12 reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"6_Pilates_Scissor\"><\/span><strong>6. Pilates Scissor<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Pilates scissor is a challenging core exercise that targets the rectus abdominis and the oblique muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do Pilates scissor:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start lying on your back with your legs outstretched and your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your legs so they are perpendicular to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your lower back pressed firmly into the ground, slowly lower your right leg toward the floor. At the same time, raise your left leg toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs, lowering the left leg and raising the right.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs for 10-12 reps.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/core-exercise-postpartum\/\"><i>Core Exercises Postpartum: How To Tighten Your Midsection After Pregnancy?<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Side_Lying_Hip_Abduction\"><\/span><strong>7. Side Lying Hip Abduction<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The side lying hip abduction is a great exercise for targeting the muscles of the hips and thighs. It also challenges the core muscles, specifically the oblique <a href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/\">muscles<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the side lying hip abduction:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your right side with your under leg bent and your top leg straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your head on your right arm or a pillow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, raise your top leg toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your leg back to the starting position and repeat for 10-12 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides and repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Advanced_Core_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32152 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472-1024x576.png\" alt=\"advanced core exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Supine_Toe_Tap\"><\/span><strong>8. Supine Toe Tap<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pilates supine toe taps are a great exercise for targeting the rectus abdominis. They also challenge your hip flexors, improving your range of motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do supine toe taps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start lying on your back with your legs outstretched and your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your legs so they are perpendicular to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your lower back pressed firmly into the ground, slowly lower your right leg toward the floor. At the same time, raise your left leg toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs, lowering the left leg and raising the right.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs for 10-12 reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"9_Lying_Hip_Raise\"><\/span><strong>9. Lying Hip Raise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The lower abs are often an area that people struggle to target. The lying hip raise is a great exercise for toning and strengthening the lower abdominal muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the lying hip raise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start lying on your back with your knees bent and your feet flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the ground beside you for stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, raise your hips off the ground until your thighs and torso are in line with each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips back to the starting position and repeat for 10-12 reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"10V-Sit\"><\/span><strong>10.V-Sit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This isometric exercise is a great way to target the rectus abdominis and the oblique muscles. The V-sit also challenges your balance, making it a great core and coordination exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the V-sit:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start sitting on the ground with your knees bent and your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean back slightly and place your hands on the ground behind you for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lift your legs off the ground, bringing your knees toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you lift your legs, raise your torso and bring your hands to your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few seconds and then lower your legs and torso back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-12 reps.<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Advanced_Core_Exercises\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Advanced_Core_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32136 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492-1024x576.png\" alt=\"advanced core exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Do_Advanced_Core_Exercises_Every_Day\"><\/span><strong>Can You Do Advanced Core Exercises Every Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although you can do advanced core exercises more frequently than other types of exercises, it\u2019s still important to give your muscles time to recover. Aim to do advanced core exercises 2-3 times per week, allowing at least a day of rest in between workouts.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_See_Results_From_Advanced_Core_Exercises\"><\/span><strong>How Long Does It Take To See Results From Advanced Core Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You may see results from advanced core exercises in as little as 3-4 weeks of consistent workouts. The main improvement you\u2019ll likely see is in your strength and endurance. For best results, focus on progressing slowly and consistently over time.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These 10 advanced core exercises will challenge your abs and help you build a strong and toned core. Incorporate them into your workout routine for best results. Remember to focus on quality over quantity and to listen to your body \u2013 if an exercise feels too difficult or causes pain, stop and try a different one.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Advanced_Core_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re like most people, you want to have a toned and flat stomach. It looks good, especially when you wear that special outfit for a night out. But how do you achieve this? Sure, sit-ups and crunches are a great place to start, but if you really want to see results, you need to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":47053,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"coauthors":[122],"class_list":["post-47044","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Advanced Core Exercises You Need To Challenge Your Abs - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for \u2605 ADVANCED CORE EXERCISES \u27a4 to challenge your abs? This article covers 10 great options for improving core strength and definition. Don&#039;t hesitate, change your life today!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Advanced Core Exercises You Need To Challenge Your Abs\" \/>\n<meta property=\"og:description\" content=\"Looking for \u2605 ADVANCED CORE EXERCISES \u27a4 to challenge your abs? This article covers 10 great options for improving core strength and definition. Don&#039;t hesitate, change your life today!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1789389803-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"10 Advanced Core Exercises You Need To Challenge Your Abs\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/\"},\"wordCount\":2198,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1789389803-scaled.jpg\",\"articleSection\":[\"Core Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you're like most people, you want to have a toned and flat stomach. It looks good, especially when you wear that special outfit for a night out. But how do you achieve this? <\/span><span style=\\\"font-weight: 400;\\\">Sure, sit-ups and crunches are a great place to start, but if you really want to see results, you need to challenge your abdominal muscles with some advanced core exercises. These exercises focus on improving core muscle function and stability, which translates to a stronger and more toned midsection. <\/span><span style=\\\"font-weight: 400;\\\">But first, let's dive into the anatomy of the core so you have a better understanding of what muscles we're targeting with these exercises. We'll also explain why focusing on core muscle function rather than just aesthetics is important for your overall health and wellbeing.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Anatomy Of The Core<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The core muscles are a group of muscles that stabilise the spine and pelvis. They include the:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Rectus abdominis (the \\\"six-pack muscle\\\")<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">External obliques (on the sides of the abdominal wall)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Internal obliques (underneath the external obliques)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Transverse abdominis (the deepest layer of abdominal muscle)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Erector spinae (a group of muscles that runs along the spine)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Quadratus lumborum (a muscle in the lower back)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" ar ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/\",\"url\":\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/\",\"name\":\"10 Advanced Core Exercises You Need To Challenge Your Abs - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1789389803-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for \u2605 ADVANCED CORE EXERCISES \u27a4 to challenge your abs? 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It looks good, especially when you wear that special outfit for a night out. But how do you achieve this? <\/span><span style=\"font-weight: 400;\">Sure, sit-ups and crunches are a great place to start, but if you really want to see results, you need to challenge your abdominal muscles with some advanced core exercises. These exercises focus on improving core muscle function and stability, which translates to a stronger and more toned midsection. <\/span><span style=\"font-weight: 400;\">But first, let's dive into the anatomy of the core so you have a better understanding of what muscles we're targeting with these exercises. We'll also explain why focusing on core muscle function rather than just aesthetics is important for your overall health and wellbeing.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Anatomy Of The Core<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The core muscles are a group of muscles that stabilise the spine and pelvis. They include the:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rectus abdominis (the \"six-pack muscle\")<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">External obliques (on the sides of the abdominal wall)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Internal obliques (underneath the external obliques)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Transverse abdominis (the deepest layer of abdominal muscle)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Erector spinae (a group of muscles that runs along the spine)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quadratus lumborum (a muscle in the lower back)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" ar ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/advanced-core-exercises\/","url":"https:\/\/betterme.world\/articles\/advanced-core-exercises\/","name":"10 Advanced Core Exercises You Need To Challenge Your Abs - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/advanced-core-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1789389803-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for \u2605 ADVANCED CORE EXERCISES \u27a4 to challenge your abs? 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