The Five Most Difficult Core Exercises

Your core is made up of the muscles of your torso, including your abdominals, lower-back muscles, obliques and hip muscles. These muscles create a stable base for building strength over your entire body. In addition to helping create a flat stomach, core exercises strengthen your back, thus minimizing the risk of back pain and injuries. The most challenging core exercises force you to work multiple muscle groups simultaneously and also produce the fastest results. Follow your core-strengthening program two to three times per week to achieve your desired benefits.

  1. Side Plank Hip Lift

    • Lie on the floor facing sideways, balanced with your arm extended and one leg placed on top of the other. Position your hand so that your wrist is directly beneath your shoulder. Press up into a side plank position. Engage your abdominals and keep your arm straight as you lower your hips towards the floor. Lift your hips to return to your side plank position. This exercise primarily targets your oblique muscles but also requires balance, thus adding to the difficulty. Begin with one set of five repetitions and gradually progress to two sets of eight to 10 repetitions.

    Pilates Teaser

    • The Teaser builds core strength while enhancing flexibility, balance and concentration. Begin lying on your back with your arms overhead and your legs extended out to a 45-degree-angle from the floor. Keep your legs in place as you roll up and reach towards your toes. Your body will form the shape of the letter V at the peak of the exercise. Keep your legs in place as you roll down to the floor to return to your starting position. Complete three to five repetitions.

    Plank with Alternating Arm and Leg Raise

    • Adding alternating arm and leg raises to a traditional plank creates additional challenges to abdominal strength and spinal stability. Begin in a plank or push up position. Keep your body stable and avoid lifting your butt and hips as you extend your right arm and left leg. Hold your position for five seconds then return to your starting position. Switch and extend your opposite arm and leg. Complete one to two sets of five repetitions on each side.

    Hanging Leg Raise

    • Add a different dimension to core training by utilizing a pull-up bar. Begin hanging from a bar with your legs beneath you. You may find it helpful to utilize weightlifting gloves to create a stronger grip and prevent blisters. Keep your legs straight as you lift them as high as you can. Control your legs on the way down and return to your starting position. Complete one set of as many repetitions as possible. For less intensity, try bending your knees during your lift.

    Alternating High Plank to Low Plank

    • From a push-up position, separate your feet hip-width-distance apart. Keep your legs extended as you bend one elbow and lower your forearm to the ground. Repeat with your other arm until you are in a low plank position with your elbows underneath your shoulders. Stabilize your abdominals as you push off on one arm to straighten the other arm and repeat until you are back in your starting position. Repeat, alternating your leading arm, for 10 repetitions. Begin with one set and work up to two or three sets.