If you’re looking for an exercise to build extreme core muscle strength… then you’re going to want to read every word of this article!
Everyone wants six back abs, everyone wants a strong core. It’s important for MANY reasons and the term “core strength” has become the latest buzzword in fitness and strength training over the last couple years.
Here’s the thing though…
Most people are dead WRONG in how they train their abs!
Most people when they think of doing ab exercises think of crunches, situps, reverse situps, and the like — they think of doing ab exercises by doing trunk flexion exercises.
But how many times in your everyday life or in athletics do you perform these trunk flexion movements? Do you find yourself bringing your chest to your knees or your knees to your chest a lot?
Not often!
Your abs are stabilizers!
Your abs main job is to support your torso upright, support your spine, and keep your body “stabilized”. That’s why the more core strength you have the more athletic you are because your core powers every other part of your body.
So if you want to train your abs to get stronger, then you need to train your abs to get stronger at performing stabilizing movements.
Enter “The plank”
The most basic form of stabilizing ab exercise you can do is called “the plank”. Basically you get down in pushup position, toes on the ground, but instead of your hands touching the ground — your elbows to fingertips (forearms) are.
Then you use your core strength to hold your body in a completely straight line… this is a beginner’s move.
The EVIL Version Of The Plank!
Want to build extreme core muscle strength? You need to make this exercise harder. You could lift one arm or one leg (or both) off the ground to make the abs work harder… but that’s still not THAT hard.
You’re a tough guy (or gal) right?
Try this: Grab a swiss ball (also called an exercise ball) — those inflated rubber balls you see people doing crunches on all the time.
Then you simply put your elbows, just your elbows on this ball, and walk your feet back into the standard plank position you would do on the floor.
The added instability of the swiss ball underneath your elbows (instead of the floor) makes the exercise TEN times harder! Hold it for time: go for 1 min, or 30 secs. Do 1-3 sets and you’re done. Note: if you start to feel your lower back “dip” down and hurt, make sure you’re flexing your glutes to keep this from happening and maintaining extreme tension in your core.
When you can’t hold your body perfectly straight anymore — it’s time to end the rep. So go out there, put this exercise to work and build amazing core muscle strength today!
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