deep squats, bench presses and hard pulls are often done, and if your core is not good, you don't see that you are considered strong, your usual core training flow is good, but it will sooner or later be ineffective. Don't get discouraged. With these movements you will break through this bottleneck and start training your core again and become equally strong.
Be forewarned that some of these moves will be so difficult that even the highest level gym trainers may not be able to do many (if any) at least not one. Many people may be able to do a few less of these moves and still not really get results from them. Correct posture is of course the key. So concentrate on doing several such movements correctly rather than getting injured trying to achieve a training volume.
1. Downward incline bench leg raise
the first thing to say about this movement is that it is somewhat difficult, lying on your back on an angled bench with your head high and feet low, or you can add a small dumbbell to your ankles. Holding the bench behind your head with both hands, keeping your legs straight, lift up and towards the ceiling until your body is vertical and your obliques are resting on the bench. Lower yourself down slowly, remembering not to rush. This requires a lot of upper body strength, as well as great core strength, to lift to the ceiling and lower under muscular control.
lower incline bench raise
2. Downward incline bench raise
hook your leg over the bench for the downward incline sit-up. Using your entire core and making sure to bend from the hips, lift your body off the bench so it is hanging in the air from about the knees. This way you can now work your abs as much as you like, doing curls, side crunches, torso twists etc. All in this overhanging position. Or extend your arms to do something like a reverse plank hold. If your knees are unstable, drop the movement and keep it fluid rather than jerking down the exercise, in order to protect your lower back.
lower incline sit-ups
3. Barbell twist
when doing this movement, make sure there is enough space, as it would be bad to get kicked out of the gym for bumping into someone while doing this movement. You will need a training partner to help you load the barbell plates. Set the barbell up on the obliques and have your partner add the barbell plates at one end, making sure each barbell plate is locked in place. Slowly twist your torso 90 degrees to one side and then 90 degrees to the other side as well, doing about 10 reps. Then have your partner add weight at the other end and do it again. These are very helpful to improve body stability. It is recommended to do them when there are less people training in the gym, as you really need the space so as not to disturb others training.
barbell twists
4. Trx side curls
if you don't think the normal trx curl is much use, put one side of this movement. Put your feet on the handle of the trx and turn your body sideways so that your body is resting on your forearms. (the trx will move sideways with one foot over the other). Place the free side hand behind the head, knees pulled towards the chest and free elbows on the hips. Extend backwards with control and don't lose your plank posture. This is a difficult movement as side plank support is hard enough, but curling again will activate more muscle fibres. Both sides of the body must be done the same number of times (no matter how many you can do).
side curls
5. Isometric curls
you will need a partner for this movement. Lie on the floor with your elbows out and your hands close to (but touching) your head. Bend your knees towards your head. Hold this position. Now, have your partner start trying to pull the knees away from the chest and then pull the knees in all directions. Whatever you do, don't give up (or as the case may be). Hold this position while your partner moves you. If you have an old injury and are unable to resist external forces, or if your partner is pushing too hard, you may aggravate an old injury or sprain, so be safe with this movement.
isometric curl
6. Barbell walk
the barbell walk is like a full body exercise for the abdominals and is one of the favourite core training movements for many fitness enthusiasts. Load a barbell and place it on your upper back, like a deep back of neck squat. Then, go to the gym and walk. If the weight is too heavy, your gluteus maximus, quadriceps and lower back will be engaged too much and you won't realise that the abs are involved. That's why it's recommended to train with medium weights.
barbell walk
7. Hanging leg lifts
this movement is not easy and doing it with a pull-up bar will be even harder. Start by hanging from the pull-up bar. Lift your legs and raise your toes as high as you can so that they are above your head. Then, with your muscles under control, extend your legs backwards to as high a position as possible. Lower back down to the starting point. You want to have enough grip so you don't fall off. If you don't have enough grip, you can borrow a booster strap, which will reduce the load on your forearms.
hanging leg lifts
8. Foot abdominal wheel
most ordinary people do the abdominal wheel from the knees in this way. A number of people can do this standing up (if you are heavy or tall the movement can be difficult). Start in a standing position and place the wheel on the floor in front of you so that your body is like a mountain peak. Extend your body as far as you can horizontally (arms out in front of you)... Then try to bring it all back. If you can't do any of them, don't force it because it's really difficult, start by doing them in a kneeling position.
there are too many core movements to try them all, so choose one or two to add to your training programme and do all 8 if you believe in your ability.
