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5 Advanced and Challenging Core Exercises To Build Bulletproof Abs

2,263 views · Published 2 September 2018 · 1:01 · Indexed 23 September 2026

Channel: Luka Hocevar · 2018 · Sports

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Although I don't spend hours and hours on core exercises, I do strategically place them into my training and use ones that are smart, won't bang up my low back, and will create a bulletproof core. Here's 5 I love to use that are more advanced. 

Foam Roller Walk Out
Keep tension throughout body, hips and shoulder aligned, squeezing glutes, and keep the neck long with the chin packed, while "pushing" into the roller the whole time as you roll it out.

Hollow Hold w/ Dynaball Squeeze
Set up the hollow hold position and start with the Dynaball at the chest. Create constant tension by squeezing the Dynaball throughout the whole exercise. Once you reached the top position, reach with your shoulder blades then let the ball pull you overhead where you have to resist extension, while you're still squeezing the ball the whole time.

Crawl Position Dowell Pull
Set up in a great crawl position with knees off the ground and grab a stick or dowel and have a partner pull while you smoothly resist it. Once you get to end range then you pull and the partner resists it. The key is not having your body move in this position.

Bamboo Bar Chaos Zercher Walks
Cradle the bamboo bar in your elbows with KB's hanging from bands at the end of the bar and take slow deliberate steps while stabilizing the load and walking a straight line. Keep the body tension throughout.

Swiss Ball Roll Out To Pike
Start in a push up position on a Swiss Ball and first push yourself away to create a longer lever to challenge your core. Keep tension throughout your body  From there push the ground away and pull the ball with your feet while getting your hips up into a pike position.

You can do these for time or for reps. Either way I'm shooting for a time under tension of 30-90 seconds.

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