Five Advanced Core Exercises for Stronger Training

Five advanced core exercises to try

Matthews begins with the supported leg raise, using a squat rack and padding for support while holding a pull-up bar. The aim is to raise the legs under control, working through a stretch before bringing the abs into a contracted position. Knee raises or a shorter range of motion can make the movement more manageable.

The lying leg lift follows, performed from a bench with support beneath the back. Matthews focuses on lifting the hips and tailbone rather than curling the whole body, while slower repetitions and a lower leg position increase the challenge.

For the lying crunch, she uses a dumbbell, though a plate, medicine ball or bodyweight can also work. Stopping before reaching a seated position keeps the abs under tension and allows resistance to increase gradually over time.

Rotation and lateral strength

Matthews uses a stabilized Russian twist to train the obliques. With the feet anchored beneath a bench, she rotates the trunk from side to side while keeping the hips and pelvis steady. Holding the weight farther from the body adds difficulty.

She finishes with cable lateral flexion. Standing on a box or bench creates a wider base of support and allows a larger range of motion as the trunk bends toward the working side. Using one weight helps load one side of the trunk at a time.

Train the core with purpose

The wider message is relevant to any athlete looking to improve training quality: core work does not have to rely on endless repetitions. Matthews recommends sufficient resistance, controlled movement, a clear stretch, and sets performed close to failure.

Progressive overload is another key consideration. Treating the abs and obliques like other muscle groups gives athletes a practical way to make training more demanding, whether that means adding resistance, extending the range of motion or choosing a more difficult variation.