7 Remarkable Abdominal Exercises for a Sculpted Core

Abdominal muscles, the unsung heroes of the core, play a vital role in everyday activities and overall health. A strong core improves posture, reduces back pain, and enhances athletic performance. With countless abdominal exercises out there, it’s challenging to know which ones are the most effective. We’ve compiled a list of the 7 best abdominal exercises that are unique and promise optimal results.

Pendulum Leg

A dynamic twist to the traditional leg raise, pendulum leg swings work the entire core, including the lower abs and obliques. To perform this exercise, lie on your back with your arms extended out to the sides. Raise your legs to a 90-degree angle and then swing them side-to-side in a controlled manner, keeping your core engaged throughout.

How to Perform Pendulum Leg Swings

1. Find a comfortable surface: Locate a flat, comfortable surface to lie on, such as a yoga mat or an exercise mat, to provide cushioning and support for your back.
2. Position your body: Lie on your back with your legs extended and together. Extend your arms out to the sides, palms facing down, to provide balance and stability throughout the exercise.
3. Raise your legs: Lift your legs off the ground, keeping them straight and together, until they form a 90-degree angle with your torso. Engage your core muscles to maintain this position.
4. Begin the swinging motion: Keeping your legs together and straight, slowly swing them to one side as far as you can without lifting your opposite shoulder off the ground. Be sure to maintain control throughout the motion.
5. Swing to the other side: Slowly swing your legs to the opposite side, again, ensuring that your opposite shoulder remains in contact with the ground.
6. Repeat: Continue to swing your legs side-to-side in a controlled manner for the desired number of repetitions. Aim for 10-15 reps per side, completing 3 sets in total.

Tips for Performing Pendulum Leg Swings:

• Keep your core engaged: As you swing your legs from side to side, it’s crucial to keep your abdominal muscles engaged to protect your lower back and maintain proper form.
• Control your movement: Avoid using momentum to swing your legs. Instead, focus on using your core strength to control the movement and maintain a steady pace.
• Breathe: Remember to breathe consistently throughout the exercise. Inhale as you swing your legs to one side, and exhale as you swing them back to the center and to the opposite side.
• Modify as needed: If you find the exercise too challenging, you can bend your knees slightly to decrease the intensity. As you become stronger, work towards straightening your legs fully.

How to do pendulum legs

Corkscrew Planks

This variation of the plank will put your core to the test. Begin in a forearm plank position with your feet hip-width apart. Rotate your hips and feet to one side, drawing a semi-circle with your hips, then return to the starting position. Repeat on the other side for one rep. This exercise targets the obliques, transverse abdominis, and rectus abdominis muscles.

How to Perform Corkscrew Planks

1. Find a suitable surface: Choose a flat, non-slip surface for your workout, such as a yoga mat or an exercise mat, to provide cushioning for your forearms and stability during the exercise.
2. Assume the forearm plank position: Place your forearms on the ground, parallel to each other and shoulder-width apart, with your elbows directly below your shoulders. Extend your legs, keeping your feet hip-width apart, and raise your hips, forming a straight line from your head to your heels.
3. Engage your core: Tighten your abdominal muscles, and make sure to maintain this engagement throughout the exercise.
4. Rotate your hips and feet: Slowly rotate your hips and feet to one side, drawing a semi-circle with your hips. Keep your forearms in contact with the ground and maintain a strong plank position.
5. Return to the starting position: Bring your hips back to the center, returning to the forearm plank position.
6. Repeat on the other side: Rotate your hips and feet to the opposite side, drawing a semi-circle with your hips, then return to the starting position. This completes one rep.
7. Perform multiple repetitions: Aim for 8-12 reps per side, completing 3 sets in total.

Tips for Performing Corkscrew Planks:

• Keep your core engaged: Maintaining core engagement throughout the exercise is crucial for protecting your lower back and ensuring proper form.
• Control your movement: Focus on controlling the rotation of your hips, using your core strength to guide the movement rather than relying on momentum.
• Breathe: Remember to breathe consistently throughout the exercise. Inhale as you rotate your hips, and exhale as you return to the starting position.
• Modify as needed: If you find the corkscrew plank too challenging, you can perform the exercise with your knees on the ground to decrease the intensity.

Corkscrew Plank

Sliding Mountain Climbers

Amp up the traditional mountain climber with this unique twist. With your feet on a pair of sliders or towels, assume the push-up position. Slide one foot towards your chest while keeping your other leg straight. Then, quickly switch legs. The added sliding motion increases the challenge for your core and hip flexors.

How to Perform Sliding Mountain Climbers

1. Prepare your equipment: Place a pair of sliders or towels on a smooth surface, such as a hardwood or tiled floor. Alternatively, you can use furniture sliders or paper plates.
2. Assume the push-up position: Position your hands shoulder-width apart on the ground, with your feet on the sliders or towels. Your body should form a straight line from your head to your heels.
3. Engage your core: Tighten your abdominal muscles, and make sure to maintain this engagement throughout the exercise.
4. Slide one foot towards your chest: Keeping your other leg straight, use your core and hip flexor strength to slide one foot towards your chest. Your knee should approach your chest without touching the ground.
5. Quickly switch legs: In a controlled motion, quickly switch legs, sliding the other foot towards your chest while extending the initial leg back to the starting position.
6. Perform multiple repetitions: Continue alternating legs for the desired number of repetitions. Aim for 10-15 reps per leg, completing 3 sets in total.

Tips for Performing Sliding Mountain Climbers:

• Keep your core engaged: Maintaining core engagement throughout the exercise is crucial for protecting your lower back and ensuring proper form.
• Maintain a steady pace: Focus on controlling the sliding motion of your feet, avoiding any jerky or uncontrolled movements. Keep a steady pace that allows you to maintain proper form.
• Breathe: Remember to breathe consistently throughout the exercise. Inhale as you slide one foot towards your chest, and exhale as you switch legs.
• Modify as needed: If you find sliding mountain climbers too challenging, you can perform the exercise without sliders, focusing on maintaining proper form and control.

Sliding Mountain Climber

Seated Oblique Twists with Resistance Band

Sit on the ground with your knees bent, feet flat, and a resistance band looped around your feet. Hold the band with both hands and lean back slightly. Rotate your torso to one side while pulling the band towards your chest, then return to the center and repeat on the opposite side. This exercise targets the obliques and helps develop rotational strength.

How to Perform Seated Oblique Twists with Resistance Band

1. Prepare your equipment: Choose a flat, comfortable surface to sit on, such as a yoga mat or an exercise mat. Ensure you have an appropriate resistance band, ideally one with a loop or handles.
2. Position your body: Sit on the ground with your knees bent and feet flat. Place the resistance band looped around your feet, ensuring it is secure and evenly placed.
3. Hold the band: Grasp the band with both hands, holding it at chest level with your elbows slightly bent.
4. Lean back: Lean back slightly, keeping your back straight and your core engaged. This will be your starting position.
5. Rotate your torso: While maintaining your grip on the band, rotate your torso to one side, pulling the band towards your chest. Ensure you keep your core engaged and use your obliques to control the movement.
6. Return to the center: Slowly return to the starting position, maintaining tension in the band.
7. Repeat on the opposite side: Rotate your torso to the opposite side, again pulling the band towards your chest.
8. Perform multiple repetitions: Continue alternating sides for the desired number of repetitions. Aim for 10-15 reps per side, completing 3 sets in total.

Tips for Performing Seated Oblique Twists with Resistance Band:

• Keep your core engaged: Maintaining core engagement throughout the exercise is crucial for protecting your lower back and ensuring proper form.
• Control your movement: Focus on controlling the rotation of your torso, using your core strength to guide the movement rather than relying on momentum.
• Breathe: Remember to breathe consistently throughout the exercise. Inhale as you rotate your torso, and exhale as you return to the starting position.
• Adjust resistance as needed: Choose a resistance band that provides an appropriate challenge but allows you to maintain proper form. As you become stronger, you can increase the resistance.

Sitting Twist using a resistance Band

Stability Ball Pass

Incorporate a stability ball to challenge your core with this effective exercise. Lie on your back, holding the stability ball between your feet. Keeping your legs and arms straight, lift the ball with your feet and transfer it to your hands. Lower the ball behind your head while simultaneously lowering your legs. Reverse the motion to return the ball to your feet. This move works the upper and lower abs, as well as the hip flexors.

How to Perform Stability Ball Transfers

1. Prepare your equipment: Choose a flat, comfortable surface to lie on, such as a yoga mat or an exercise mat. Ensure you have a stability ball of appropriate size.
2. Position your body: Lie on your back with your legs extended and your arms resting by your sides.
3. Hold the stability ball between your feet: Place the stability ball between your feet, holding it securely with your ankles and lower legs.
4. Lift the ball with your feet: Engage your core and, keeping your legs and arms straight, lift the stability ball off the ground with your feet.
5. Transfer the ball to your hands: As the ball reaches the top of its upward movement, reach up with your hands and grab the ball.
6. Lower the ball behind your head and lower your legs: Simultaneously lower the stability ball behind your head and lower your legs towards the ground. Be sure to maintain control and engage your core throughout the movement.
7. Reverse the motion to return the ball to your feet: Lift the ball with your hands and your legs off the ground, transferring the ball back to your feet as they meet.
8. Perform multiple repetitions: Continue transferring the ball between your hands and feet for the desired number of repetitions. Aim for 10-15 reps, completing 3 sets in total.

Tips for Performing Stability Ball Transfers:

• Keep your core engaged: Maintaining core engagement throughout the exercise is crucial for protecting your lower back and ensuring proper form.
• Control your movement: Focus on controlling the movement of the stability ball and your limbs, using your core strength to guide the motion rather than relying on momentum.
• Breathe: Remember to breathe consistently throughout the exercise. Inhale as you lower the ball and your legs, and exhale as you lift and transfer the ball.
• Modify as needed: If you find the exercise too challenging, you can bend your knees slightly to decrease the intensity. As you become stronger, work towards straightening your legs fully.

SB Pass Off/ Stability Ball Pass Off

Spiderman Push-Ups

Combine the benefits of push-ups and ab training with this advanced exercise. Begin in a push-up position. As you lower yourself, bring one knee up towards the elbow on the same side. Press back up and return the leg to the starting position. Repeat on the other side. This move targets the chest, triceps, and shoulders, in addition to the entire core.

How to Perform Spiderman Push-Ups

1. Prepare your environment: Choose a flat, non-slip surface for your workout, such as a yoga mat or an exercise mat, to provide stability during the exercise.
2. Assume the push-up position: Position your hands shoulder-width apart on the ground, with your feet hip-width apart. Your body should form a straight line from your head to your heels.
3. Engage your core: Tighten your abdominal muscles, and make sure to maintain this engagement throughout the exercise.
4. Lower yourself into a push-up: Begin lowering your body towards the ground by bending your elbows, keeping them close to your sides.
5. Bring one knee up towards the same-side elbow: As you lower yourself, simultaneously bring one knee up towards the elbow on the same side, maintaining your balance and core engagement.
6. Press back up and return the leg to the starting position: Press through your hands to push your body back up to the starting position, while simultaneously returning your leg to its initial position.
7. Repeat on the other side: Perform the same movement on the opposite side, lowering yourself into a push-up while bringing the other knee up towards the same-side elbow.
8. Perform multiple repetitions: Continue alternating sides for the desired number of repetitions. Aim for 8-12 reps per side, completing 3 sets in total.

Tips for Performing Spiderman Push-Ups:

• Keep your core engaged: Maintaining core engagement throughout the exercise is crucial for protecting your lower back and ensuring proper form.
• Control your movement: Focus on controlling both the push-up and leg movements, using your upper body and core strength to guide the motion rather than relying on momentum.
• Breathe: Remember to breathe consistently throughout the exercise. Inhale as you lower yourself and bring your knee up, and exhale as you press back up and return the leg to the starting position.
• Modify as needed: If you find Spiderman push-ups too challenging, you can perform the exercise with your knees on the ground to decrease the intensity or perform standard push-ups and knee-to-elbow planks separately.

How to do Spiderman Push Ups by Wodstar

Dragon Flags

Popularized by Bruce Lee, dragon flags are an advanced abdominal exercise. Lie on a bench, gripping the sides or the bench’s edge above your head. Lift your legs and hips off the bench, forming a straight line from your shoulders to your feet. Slowly lower your body, maintaining a straight line, until you’re parallel to the bench. Raise your body back to the starting position and repeat. This move targets the entire core, particularly the lower abs.

How to Perform Dragon Flags

1. Prepare your environment: Choose a sturdy and stable bench or flat surface that can support your body weight throughout the exercise.
2. Position your body: Lie on the bench with your back flat, legs extended, and feet together.
3. Grip the bench: Reach above your head and firmly grip the sides of the bench or the bench’s edge to provide stability and support during the exercise.
4. Lift your legs and hips: Engage your core and lift your legs and hips off the bench, forming a straight line from your shoulders to your feet. This will be your starting position.
5. Slowly lower your body: Maintaining a straight line, slowly lower your body until it’s parallel to the bench. Ensure your core remains engaged and your body stays in a straight line throughout the movement.
6. Raise your body back to the starting position: Engage your core to lift your body back to the starting position, maintaining control and stability.
7. Repeat the exercise: Perform multiple repetitions of the dragon flag, aiming for 4-6 reps per set, completing 3 sets in total.

Tips for Performing Dragon Flags:

• Keep your core engaged: Maintaining core engagement throughout the exercise is crucial for protecting your lower back and ensuring proper form.
• Control your movement: Focus on controlling both the lowering and lifting phases of the exercise, using your core strength to guide the motion rather than relying on momentum.
• Breathe: Remember to breathe consistently throughout the exercise. Inhale as you lower your body and exhale as you raise it back to the starting position.
• Modify as needed: If you find dragon flags too challenging, you can perform a modified version by bending your knees or performing negative dragon flags (lowering your body only).

Master the DRAGON FLAG

Final Words

These 7 unique abdominal exercises are designed to challenge your core and help you achieve a strong, sculpted midsection. Remember, consistency is key – make these exercises a regular part of your fitness routine, and you’ll soon see remarkable results. Additionally, combine your ab training with a well-rounded workout program and a balanced diet to maximize your progress.

Read Also:

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5. Top 5 Exercises for a Strong Back in the GYM and Home