41 hardest ab exercises

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think you are a hard core - or do you have a hard core? Prove it! These 41 mid-range sprains are the most advanced on earth. They will help you strengthen your torso in different ways from different angles, so you can be ready for all the actions initiated by your core - that's what you do!

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1. Banana roll

don't let this one fool you: it looks and sounds a little silly, but it's hard work. It's fundamental: tumbling is a skill for babies, but many adults have lost it. Take it back with this roll of paper. Methods: lie on your back, extend your arms and legs. Lift to a "hollow" position - arms and legs raised, lower back on the ground, head in line with arms. Use your abdominal muscles, not your hips, to turn your core to the left. Roll until you are on the ground, in the Superman "flying" position. Get back on your way. Now roll to the right side of your stomach and start again.

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2. Barbell hip joint thrust

although this exercise is not aimed at your abdominal muscles, it is aimed at other core muscles, such as hips and hips. This action - BRET Contreras, CSCs, also known as "gluteus maximus man's favorite" - is one of the best exercises to challenge and strengthen your back. How to do it: start sitting on the ground with a bench at the back and a weight-bearing barbell at the hips. Your upper back and shoulders should be on the bench. Contract your hips with your feet and extend your hips and raise the bar until your body forms a straight line from shoulder to knee. Return to the starting position and repeat.

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3. The barbell floor wiper

has no "300" training example, and any advanced core action list is incomplete. This classic supine variation involves the challenge of placing a weight-bearing barbell straight in front of your chest throughout the movement. How to do it: grab a barbell and put a 45 pound plate on each side. Lie on your back, arms straight, and lift the barbell over your chest. Put your feet together, straighten your legs and lift them to the left side panel, then put them back on the floor. Next, lift your legs to the right position and put them back on the floor.

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4. Body saws - especially on your forearms - can be a piece of cake now. Change the length of the lever to challenge your core, rather than standing still for five minutes. Method: use towel to do forearm plank posture on the smooth floor, or slide under the toe. Gently slide the body back and forth, using elbows and shoulders as cues to maintain a rigid body line from head to heel throughout the movement.

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5. To keep the right position in this step, imagine that you are a Karate Kid: when he hits his right arm, he cuts his left hand to the waist. Operation method: stand in the center of the cable crossing setting, and set the cable at a height slightly higher than the waist. Face the side of the cable with the left leg in front of the right. Grab the front cable with your left hand, grab the back cable with your right hand, and stand up as if you had punched with your left hand. Your right hand should be on your right hip with your left arm extended. Now push and pull at the same time - when you push your right arm forward, pull your left arm to the left hip. Go back to the beginning, repeat, then change sides.

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6. As the ground rolls, it becomes more difficult for cross climbers with their feet on the Swiss ball to maintain hip stability and body alignment. If you throw a ball, you add more instability - that's the idea behind many of the actions in this list, including this one. How to do it: start in a push up position, but place your calves on the Swiss ball. Your body should be in a straight line from ankle to head. Don't go around your lower back, lift your left leg off the ball, with your knee toward your right elbow. Go back to the starting point and lift the right knee to the left elbow.

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7. Dragon flag

if it's hard enough for Italian stallions, it's hard enough for you. When you train to avenge your friends and formal opponents, you may not shake the dragon with a fire burning in the background on a wooden table in a farmhouse, but you can pretend that's why you take this punishment. Method: lie face up on the bench and grasp the bench beside the ear, so that the elbow is bent and the upper arm is close to the head. Your hands are just for support - don't pull them, or you'll sprain your neck. Roll up your shoulders with your abdomen until your body is straight and perpendicular to the ground - basically, you're on your shoulders. From here on, slowly lower your body with your core and maintain a str egger body line. Try to put your body down until it hovers on the bench. Then return it to the start position and lower it slowly again.

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8. Fire hydrants

imitating dogs to mark their territory may not sound like an effective ab exercise, but this move will prove not to be. You can also exercise your hips, which is (surprise!) Part of your core. How to do it: land on all fours, knees under hips, hands under shoulders. Keep your knees bent and lift your left leg outward until your thighs are parallel to the floor - you look like a dog watching a fire hydrant. Kick straight back and back to the starting point. Repeat with the right leg.

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9. Front joystick

board too easy? Try hanging it upside down. Front lever notJust an incredibly impressive look, it's even harder than it looks and will challenge your core, back and power as you train to improve it. Good luck! How to do it: grab a pull bar with upper arm, shoulder width grip. From the suspended position, use your shoulders, back and core to pull your body - completely straight - from a vertical position to a position parallel to the floor. If you can get to this position, try to keep it. To achieve this position, start with your knees folded: you hang from the bar with your arms straight, but your body is folded into a ball with your back parallel to the floor.

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10. Gluteus bridge March

your gluteus - hip and back - are all part of your core. This works for all of these muscle groups because they work together in real life and still tear open six areas where you can't stop indulging. Methods: lie on your back with arms together and palms down. Knees bent, heels on the ground, feet bent. Squeeze the gluteus maximus to create a straight line from the knee to the shoulder. Keep this straight, keep your hips straight, lift your right foot off the ground, and place your knees in front of your chest. Put it back on the floor and lift your left knee to your chest. Continue to "March" in this way.

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11. Many people use the method of lifting legs, but they don't get enough benefits. By focusing on keeping your torso perpendicular to the ground, you'll increase the difficulty of the action and gain greater benefits. Operation method: use a upper hand grip to lift from a pull rod, and the two hands are wider than the shoulder. Keep your torso perpendicular to the ground, do not lean back, while bending your hips and pulling your knees toward your chest. In order to increase the difficulty, keep your legs straight when lifting them, and try to lift them all the way to the bar.

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12. Hollow rock has been popularized by crossfit. This exercise, like banana roll, will make you feel stupid twice - the first time is how you look, the second time is when you realize that you underestimate its challenge. Methods: lie on your back, extend your arms and legs. Lift into the "hollow" position, arms and legs up, lower back into the ground, head and arm in line. Start with your core and shake your body to look like the bottom of a rocking chair.

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13. Tilt counter crunching crunching crunching crunching crunching crunching crunching crunching crunching crunching crunching crunching crunching, crunching crunching, crunching, crunching, crunching, crunching, crunching, but a little tilt (gravity!) Turn around and you have a whole new challenge. Methods: lie face up on the inclined bench, with the hips lower than the head, and form a straight line from the head to the heel. Grab the bar behind your head to support or grab the sides of the bench. Raise your knees to your chest. Slowly lower your feet to the floor and repeat.

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14. One of the benefits of k-off carry

weighted carry is that it can enhance functional strength. The next time your friend moves to a new apartment, you may need the same strength. But in the real world, there are small variables. There's a lump in the walking area or the sofa slips onto your hand. If your core is not ready to adjust, you may fall or get hurt. The k-off vehicle uses a mini strap for approximate small adjustments so you can be ready. How to do it: wrap a thick Mini gym belt around the handle of the Kettlebell. Hang it under with a Kettlebell and clamp the strap with a heavy object. When carrying a load, keep the whole torso upright. Walk about 20 yards, then turn around and come back.

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15. Left sitting position

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16. Is it too easy to pull up l-sit

l-sit? Change the length of the lever, pull up from a suspended l-sit position, and move in combination with isometric movements (you lift those legs up) and a changing stability challenge (pull up). Operation method: use a upper hand grip to lift from a pull rod, and the two hands are wider than the shoulder. Keep your torso perpendicular to the ground, do not lean back when lifting your legs, and do not bend your knees until they are parallel to the ground. Your body will be L-shaped. While maintaining this position, do push ups, pull your chest up onto the bar, and pull your shoulders back and down. Return to the bottom of the pull up, but keep the leg L-shaped.

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17. Bodyball shield

although this sport is originated from yoga, don't let its strength fool you. You'll make your entire core tired by putting a weight plate in front of your chest. How to do it: take a 10 pound or 25 pound plate and when you get to the top of an improved boat, place it on your chest - sitting, reclining, legs on the table, weight on your chest. Keep this position, inhale and exhale through the nose, keep the abdominal muscles contracted, and prevent the lower back from bending. Rest for 30 seconds, hold your breath. Repeat the above steps.

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18. At the beginning of each repetition, fix the navel on the spine and press the lower back into the floor. This will allow your pelvic floor to run through the entire movement. Methods: lie on your back and straighten your legs. Lift your arm over your head and grab a pill so your elbow is next to your ear. Don't bend your elbows or knees, contract your abdominal muscles, lift your arms and legs off the ground, and stretch your arms toward your toes. Keep your back straight. Pause, then return to the start position.

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19. If a tree falls in the woods and only your abs can hear it, they will still scream in all the cutting. What to do: stand next to a cable station with a rope connection, on your right. Kneel on your right knee (closest to the bottom of the cable) and bend your left knee 90 degrees. Grab the rope with both hands, tighten it, and put it under your right hip. Keep your arms straight, twist and pull the rope until it crosses your left shoulder. Returns the start, repeat, and toggle edges.

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20. Prone position

squat position has exhausted your core muscles. Moving the weight over the head makes it more difficult to maintain a proper squat position. The weight is farther away, so it's hard to control. What keeps this form correct? Your core! Methods: stand with feet apart, slightly wider than shoulder width, toes slightly bent outwards. Grab a barbell and hold it with your upper hand, hands shoulder width apart, and lift it over your head so that your shoulders are roughly in line with your heels. When you push your hips back to squat, keep your arms straight and directly above your head until your thighs are at least parallel to the floor. Press to back to the standing position.

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21. Most of the non compact core movements are focused on rotation. But your core also has the ability to resist rotation - the world tries to twist you into a ball, and your torso prevents you from being pulled. The stress paleness mimics this; it's an anti rotation movement. How to do it: stand at your waist and put a rope in your right hand. Pull out the cable with hands close to the chest and knees slightly bent. The cable should be tensioned. Hold your stomach tight. Keep this body position and press the cable straight out of your chest. Cable will try to transfer you to the radio, but resist it. Put your hands back to your chest and repeat.

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22. Plate crush is usually designated as chest exercise, but because your muscles don't work alone, it also poses a serious challenge to your core. Method: grab a pair of 10 pound plates and place them directly in front of your chest with both sides facing outwards. Open your fingers on the plate. When you press the plates forward, squeeze them together until your arms are in front of you. Return the plate to your chest and repeat.

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23. Push a car

this car needs your legs, but it needs some support to move a ton of steel. Put the car in neutral and have a try. What to do: on a long, flat sidewalk, ask a friend to park the car in neutral. Stand behind the car, hands on the trunk, shoulder width. Let's start now.

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24. Traitor's journey

an awesome double tasking mobile name. Keep your hips level when you stroke each dumbbell to your shoulder will tax your core while you train your Latin American. How to do it: assume a push up position with a dumbbell in each hand directly below your shoulder. Your body should form a straight line from head to foot. Keep this body line and bend your elbows until your chest is between the dumbbells. Press "back" to start, then bend one elbow and place the weight next to the chest. Put it back on the floor, do another push up and repeat on the other side.

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25. Side plate and cable row are the same as traitor row, which combines with your lats while stabilizing the core. How to do it: lie on your left side, facing a low cable sheave side panel position. Support the left elbow, fold your feet, and form a straight line from head to foot. Use your right arm to stroke the handle of the cable machine until your hand is in line with your torso. Place the cable back in its original position and repeat. Then repeat on the other side.

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26. One armed dumbbell lunge

putting your weight on one side of the movement means that your core must be upright. What to do: stand on the right with dumbbells. Take a big step forward with your left leg and lower it until your knees are at a 90 degree angle. Press back to standing and repeat. For the extra challenge, try moving your weight over your shoulders and directly over your head or on the other arm.

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27. Single leg descent

if you hit the plateau while squatting or pressing, sometimes the core force is blocking you. In such an action, your core fires first, then stabilizes your torso, allowing you to do the action with the rest of your strength. In this exercise, you use your hip flexors and your core as if you were squatting or other lower body exercises. Methods: lie on your back, arms together, palms down, legs straight. Lift your legs perpendicular to the floor with the sole of your feet facing the ceiling. Keep your legs straight, and lower your right leg a few inches off the ground. Your left leg should be straight. Don't use the toes, in the whole actionKeep the foot bent. Return the right leg to the top, lower the left leg and repeat.

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28. You don't need core training to train your abdomen. It has to fire in various movements, especially squatting. Make it a one legged version and you add extra instability. Line up, okay... You see. Operation method: stand facing the cable machine stack set at shoulder or waist height. Hold the handle with your left hand. Stand on your right leg, bend your knees slightly, and drag your left leg back. Push your hips back and squat on your right leg. When you stand back, lean your left leg forward so that your knees are up in a marching position and pull the cable to your side. Back to the beginning, repeat and switch arms and legs.

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29. The action of single leg straight arm side plate

is almost the peak of side plate. Methods: lie on the right side, support with the right hand, put the hand under the shoulder, and extend the arm. Your feet should be folded together, and your body should form a straight line from the head to the heel. Stretch your left arm to make your body T-shaped. Keep this rigid body line, separate your legs, and lift your left leg until your body forms a pentagram. Keep this position as long as you can keep your stiff torso. Repeat on the other side.

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30. Despite the core benefits of hammering, this exercise will turn a bad week into a good one and bring some traditional stress relief methods. How to do it: you need a sledgehammer and a tire. Put the tire on the grass or on a surface that won't break if you can't hit it with a hammer. Stand staggered, left leg slightly in front of right. Hold the bottom of the hammer handle with your left hand and your top right near your head. When you lift the hammer, your right hand should slide down and touch your left hand. Once you get to your shoulders, swing the hammer and bang the tires. Repeat on the other side, alternating legs and hands.

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31. The balance of the mixing pot on the Swiss ball is enough. Try to stay in perfect shape while deliberately undermining your stability. The move is a favorite of Dan erness, the owner of super fitness training in wall, New Jersey. How to do it: support yourself in a stable ball position on a plank, with your elbows on the ball, feet on the floor, and the body forming a straight line from head to foot. Keep this rigid body line as you move your elbows under your shoulders and rotate the ball in a small counter clockwise direction in front of your chest. Your hands seem to be stirring a pot (hence the name of the move). Take a break as much as you can, and then turn the same number of turns clockwise.

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32. Luggage walking

talk about simulated real life! This is what you often do at airport security. Keeping your shoulders level and your focus on one side requires your core to work harder than the traditional two arm farmer walk. How to do it: grab a heavy dumbbell like a suitcase with one hand by your side. Walk forward in an upright position with your shoulders level.

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33. The launch of the standing barbell

you have made AB rounds for one million years, so increase your efforts to increase additional rewards and meet greater challenges - Mobile creates a vertical pull movement and also taxes your lat. How to do it: stand on a full barbell at your feet. Bend your waist forward, knees slightly, and hold the bar with your upper hand. Roll out the barbell and put your toes on the ground until you are fully straight. Now use your core - not your arms - to pull the barbell back towards your body and back to the bent position. Repeat.

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34. It is enough to raise the arm and the opposite leg while maintaining core stability and hip level. In this action, you have to balance on the ball. The size of the ball is the key. If it's too big, you can't reach your arm to the ground. Method: lie face down on the Swiss ball, the ball under the navel. The ball of your foot and palm should be on the floor, almost in a push up position. Lift your left arm and right leg at the same time until they line up with your torso. Hold for a second, return to the starting point, and lift your right arm and left leg. Alternate in this way.

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35. In a 2009 study, the knife was found to be the best core exercise for low abdominal muscles. In push ups, this increases the number of clips you must stabilize between knives, and you have a strong combination of moves. Methods: starting with push ups, place your calves on the Swiss ball. Your body should be in a straight line from ankle to head. Without wrapping around the lower back, contract your abs, bend your knees with your feet, and pull the ball toward your chest. Pause before returning to the start position. Do push ups, keep your body straight, and repeat.

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36. Swiss clubs need a lot of core control. How to do it: start in a push up position, but place your calves on the Swiss ball. Your body should be in a straight line from ankle to head. Without bending your knees, raise your hips as high as you can and roll the Swiss ball to your body. Pause and return the ball to its starting position. For best results, focus on using your core to control the ball, not your arms or legs.

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37. SwissWhen you do push ups, your core maintains a rigid stance. But if the floor is a ball, it's like trying to keep that shape in an earthquake. Methods: put your hands on the Swiss ball, feet on the floor, hands under your shoulders, and form a straight line from head to foot. Bend your elbows and keep them close to your sides until your chest touches the ball. Press back to start and repeat.

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38. Is the Russian tune of Swiss Ball

in Russian? Is it Swiss? Does it matter? In so doing, you will challenge your core with rotation. This is good in any country. How to do it: lie face up on the Swiss ball, put your back on the ball, put your feet on the floor, and bend your knees 90 degrees. Your body should form a straight line from your head to your knee. Place a lightweight plate or medicine ball with arms outstretched on your chest. Support your abdomen, turn your weight to the left, do not bend your arms, twist your abdomen until your arms are parallel to the ground. Keep your hips up as you move, but allow them to rotate. Rotate backward to start, then right. Continue to do so.

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39. Tight core rotation

Nick tumminello, a strength coach in Fort Lauderdale, Fla., and the boss of performance University, uses this action because it mimics the type of distortion our core has in motion. Although many core rotations involve long rotations, this tight movement is fast, similar to the way you do in a sprint. Methods: stand with feet as wide as hips, arms bent, forearms parallel to floor. Rotate your torso and move your hands left and right without completely relying on your shoulders. Move as fast as a sprint.

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40. What makes it difficult in Turkish? Everything. Getting up requires your entire body to maintain the weight on your head as you move up and down. Methods: lie on your back and straighten your legs. Take a dumbbell in your right hand and raise your arms over your head. Keep your elbows locked, your weight always above your body, move your legs, put your left arm under your body, and push yourself up. From here, stand up. Still keep your right arm straight, center of gravity above you, and reverse back to the starting position. In order to get the best effect, keep the core muscle tight during the whole movement.

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41. If you take a leg off the table, it's hard to stay up late. Two more troubles. You are the table. The lost legs are still changing. But the table doesn't have a core to stay upright. Yes. Methods: using the classic push up posture: legs straight, hands under the shoulders. Raise your right arm and left leg at the same time until your right elbow is near your ear. Your pelvis should not be twisted; the front of your pelvis should still face the floor. Keep your arms and legs in the air for a second, then return to the beginning. Now lift your left arm and right leg. Wait, go back to the beginning and repeat.

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print or fix this exercise. "

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What do you think? Have you tried these moves? Have you mastered all 41 skills? Are there any other ab moves that you rely on to sculpt your six pack abs and build functional core strength? If you don't see your favorite actions or your biggest challenges in the list, post them in the comments and challenge other members of the Livestrong community to join you.

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