Tired of the same old crunches and planks? After years of training clients and experimenting with core training, I’ve developed three unique ab exercises that deliver serious results. These aren’t your typical Instagram-worthy moves – they’re battle-tested exercises designed for real strength and stability.
The Exercises
- The Barbell Rockback: Build a Bulletproof Core
- This isn’t just another ab exercise – it’s a full-core movement that you can progressively load for continuous gains. Perfect for athletes and lifters looking to build serious core strength.
Key Benefits:
- Targets entire abdominal wall
- Strengthens core-to-hip connection
- Improves stability for heavy lifts
- Scalable intensity with load
Pro Tips: Keep your lower back firmly pressed into the ground throughout the movement. If you can’t, reduce the weight. Make sure to keep a slow, controlled tempo so that each phase of the movement is distinct and performed with control, not momentum.
- The Kazakhstan Crunch: Finally Target Those Lower Abs
- Frustrated by lower ab exercises that just work your hip flexors? The Kazakhstan Crunch solves this common problem with a unique movement pattern that isolates those stubborn lower abs.
Key Benefits:
- True lower ab isolation
- Minimal hip flexor involvement
- Scalable difficulty
- Perfect for all fitness levels
Pro Tips: Focus on keeping your head and shoulders elevated, your working leg straight, and your low back pressed to the floor. Perform the move slowly with control, and bring the opposite knee and elbow together at the top for a peak contraction.
- Side Plank Progression: Build Powerful Obliques
- This isn’t just your standard side plank – it’s a also systematic progression that builds serious oblique strength while protecting your lower back.
Key Benefits:
- Progressive difficulty
- Strengthens lateral core
- Improves spinal stability by working the frontal plane of the core
- Perfect for injury prevention
Pro Tips: Keep perfect posture from head to toe through the exercise, including neck and shoulders. Master each progression before moving to the next level.
Why These Exercises Work What sets these movements apart is their focus on:
- Progressive overload potential
- True muscle isolation
- Functional strength development
- Lower back safety
How to Start
Ready to Transform Your Core Training? Try adding one of these ab exercises to your next workout. Start with 2-3 sets of 8-12 reps for the Barbell Rockback and Kazakhstan Crunch, or 30-45 seconds for the Side Plank progressions.
Want more innovative exercises? Subscribe to our YouTube channel for training tips and unique movements you won’t find anywhere else.
Which exercise are you most excited to try? Drop a comment below and let me know your experience!
