Best Core Exercises For Men To Get Rock Solid Abs

If you are looking for the best core exercises for men to build rock solid abs, then you are in the right place!

In casual workout conversations, the words “core” and “abs” are often used interchangeably, but the core is much more complicated than just the six-pack.

Training both the deep and superficial core muscles to protect the spine increases stability and mobility in joints and safeguards against injury.

The core is responsible for developing power, maintaining balance, stability and improving coordination during movement.

By doing these core exercises, you can strengthen your core and sculpt your abs in the same workout.

Plus, they are not only the best core exercises for men, which only strengthen your abs, but they also work the entire chain of muscles from your thighs to your back.

Know More about your Core Muscle

When many people think of core exercises, the first thing that often comes to mind is sculpting the “six-pack,” so they focus primarily on training the abs.

In reality, your core is composed of many muscles in the abdomen (rectus abdominus, transverse abdominus, internal and external obliques), hips, back, serratus anterior, butt, and legs.

To build a strong core, it is necessary to work all of the muscles.

Rectus abdominis is the long, flat muscle that runs the length of the front of the abdomen. It assists posture and is responsible for flexing the lumbar spine.

External Oblique muscle is located along the sides and in front of the abdomen and is the largest of the three flat abdominal muscles. The external oblique pulls the chest down to compress the abdominal area and is also important in rotating the trunk.

Internal Oblique muscle is located along the sides and in front of the abdomen, below the external oblique, and above the transverse abdominis. When this muscle is contracted, it is responsible for side bending and brings the rib cage closer to the hip. It also aids with trunk rotation.

Transversus abdominis, is the deepest part of the abdominal, which lies horizontally across the abdominal wall. Its primary role is to assist with breathing, especially exhalation from the lungs. It also helps with the stabilization of the spine.

Erector Spinae is a group of three muscles, the iliocostalis, longissimus, and spinalis. Its function is to extend the back and assist with side-to-side rotation.

The Hip Flexors group of muscles is located along the front side of the body, from the abdomen through the top of the thigh. They include the psoas major, iliacus, rectus femoris, pectineus, and sartorius. The hip flexors are responsible for bringing the legs into flexion and toward the trunk.

The hamstrings muscle group is located along the back of the thigh, starting at the bottom of the pelvis and ending at the lower leg below the knee joint. The group is composed of three muscles: semitendinosus, semimembranosus, and biceps femoris. The hamstrings are responsible for bending and extending at the knee.

What are the advantages of core exercises for men?

It’s clear that core exercises are good for men, but there are more reasons to add them to your workout routine.

1. Strengthening the Core Reduces Back Pain

Weak core muscles cause a loss of the appropriate lumbar curve and linked to low back pain.

Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.

2. Helps improve posture

Constant slumping can create stiffness and tightness over time, not to mention postural imbalances.

One of the biggest benefits of core training is to improve posture and develop functional fitness, which is essential to both daily living and regular activities.

3. Strong core prevents pain and injuries

Core strength may be a factor in preventing injuries, due to the nature of core musculature and the spine.

Strong core muscles allow you to keep your spine in a safe, neutral position during movement, rather than overly flexing, extending, or rotating.

4. Enhance flexibility

As mentioned above, core exercises stabilize the lower back.

With a stabilized back, stress and tension are eliminated, resulting in a greater range of motion and enhanced flexibility.

5. Supports Strength Training

A strong core is the key to success with additional strength training.

Lifts that are strong for men require a lot of stability and core strength in order to execute with proper form.

A strong core means the ability to lift more weight.

6. Increased Power Development

When it comes to power-related sports where the combination of speed and strength makes all the difference in performance outcomes, power can be the determining factor between movement success and failure.

Core exercises increase stability and make it stronger, which in turn increases power development

7. It Supports Good Running Form

A strong core also helps you sustain solid form when you run.

“Core strength allows the pelvis, hips, and lower back to work together more smoothly with less rocking and less excess energy expended.

Best men’s core strengthening exercises

Try doing these best core exercises for a strong core and great abs.

1. Lying Straight Leg Raise

Lying leg raises are touted as killer core exercises. It helps alleviate low back pain since it improves the overall strength and stabilization of your core.

It also strengthens the muscles of the upper thigh, the quadriceps, without placing any stress on the knee joint.

How To Do It

1. Lie face up on the floor/bench with your entire body straight and your hands at your sides to stabilize your torso.
2. Hold your legs a few inches off the floor.
3. Raise your legs up toward the ceiling until they are just short of perpendicular to the floor.
4. Slowly lower your legs back to the starting position.

Tips

• Keep your lower back pressed against the bench or mat.
• Move slow and with control, making sure not to arch your back at any point in the move.

2. Plank

The front plank is one of the most popular core exercises for men. It is a brilliant bodyweight exercise that helps you to develop the strength and stability of your core. Your muscles are exercised isometrically.

The exercise is more of a strength-building exercise than a cardio exercise. Engaging a range of muscles can also help to boost your calorie burn.

How To Do It

1. Start to get in a push up position, but bend your elbows and rest your weight on your forearms instead of on your hands.
2. Your body should form a straight line from your shoulders to your ankles.
3. Brace your core by contracting your abs as if you were about to be punched in the gut.
4. Hold this position as directed.

Tips

• Do not let your lower back sag or your butt rise. Ensure your body is straight and rigid.
• Keep your glutes and core muscles contracted.
• Your neck should be in line with your body, not tilted up, which could strain the neck.

3. Side Plank

The side plank is one of the best core exercises for strengthening the oblique, abs and glute muscles.

You will hold your body on your side in a straight position, supported only by one arm and the side of one foot.

If you’re a beginner to planking, you should master the basic forearm plank before moving on to the side plank variation.

How To Do It

1. Get in a side plank position by lying on your right side on the floor with your left foot rested on top of the inner side of your right foot and your left arm rested on top of your left side.
2. Raise your body by placing your right forearm flat on the floor so that it’s perpendicular to your torso.
3. Lift your torso until your right upper arm is straight underneath you, with your elbow bent 90 degrees and your forearm flat on the floor.
4. In this position, only your right forearm and the outer side of your right foot are contacting the floor and your body forms a diagonal line that is at about a 20-degree angle to the floor.
5. Keep your abs pulled in tight and hold this position for as long as you can, and then repeat on the left side.

Tips

• Keep your legs and body straight.
• Avoid letting your hips sag during the exercise
• Squeeze your abs and glutes throughout the movement for stability.

4. Dead Bug

The dead bug exercise is a popular way to build core strength and stabilization.

This move also helps prevent and relieve low back pain by protecting your lower back.

It is a great move for connecting your mind and to your core.

How To Do It

1. Lie face up with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips).
2. Slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground. Squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor.
3. Bring your arm and leg back to the starting position.
4. Repeat on the other side, extending your left leg and your right arm.

Tips

• As the arm and leg extend, do not allow the chest to rise and arch the back. Maintain a neutral spine.
• Engage your core and practice slow, controlled movements.

5. Twisting Sit-Up

The decline twisting sit-up is an abs and oblique exercise made to strengthen your core and build muscle.

It’s a great exercise for intermediate to advanced lifters because it’s moderately challenging but very effective for its intended purpose.

If you are a beginner man, it may be easier to do sit-ups on a flat bench.

How To Do It

1. Sit on the decline bench, hook your feet under the pad, lean back, and position your hands behind your head.
2. As you sit up, twist your torso, directing your right elbow toward your left knee.
3. Reverse the motion and lower your torso to the starting position; during the next repetition, direct your left elbow toward your right knee.
4. Keep repeating and alternating the side to which you twist your waist.

Tips

• Keep your neck in a neutral position.
• Use a slow, controlled motion to target the muscles. 

6. Abs wheel rollout

The wheel rollout exercise is one of the little advanced core exercises.

To prepare yourself for it, you can start with the plank and then progress to the wheel rollout when ready.

It is considered to be a great move to assist the development of aesthetic abs and strong core muscles.

They’re also an excellent conditioning exercise for both male and female athletes.

How To Do It

1. Kneel on the floor and grasp the ab wheel roller with your hands, your arms should be straight and your torso fairly upright in the start position.
2. Allow the abs wheel to roll forward as far as possible with just your knees and toes touching the floor while you maintain your grip on this.
3. The goal is to be as flat as possible in the finish position, with your torso and upper legs parallel with the floor and hovering just a couple of inches above it.
4. Then reverse the motion to pull the abs wheel back toward your knees until your body is upright again. Repeat for as many reps as possible.

Tips

• Squeeze your abs and glutes throughout the movement for stability.

7. Barbell rollout

It is one of the advance core exercises for men that utilize a barbell in the place of an ab roller.

It is best performed with a barbell that has rotating collars and is considered more difficult than other ab roller variations.

While it may be difficult for some male lifters at first, they will be rewarded with a strong core once they can perform a single rep.

How To Do It

1. Kneel on the floor in front of a loaded barbell and grab the barbell with an overhand, shoulder-width group.
2. Your arms should be straight and your torso fairly upright in the start position.
3. Allow the bar to roll forward as far as possible with just your knees and toes touching the floor while you maintain your grip on the bar.
4. The goal is to be as flat as possible in the finish position, with your torso and upper legs parallel with the floor and hovering just a couple of inches above it.
5. Then reverse the motion to pull the bar back toward your knees until your body is upright again. Repeat for as many reps as possible.

Tips

• Move within a comfortable range of motion.
• Do not allow your hips to sag at any point during the movement.

8. Cross-Body Mountain Climber

It is an explosive bodyweight exercise that engages multiple core muscles at once.

It helps you improve your balance, agility, coordination, strength, and flexibility with just one exercise.

As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads and hamstring get an incredible workout, too.

How To Do It

1. Start in the push-up position with your arms completely straight and directly beneath your shoulders.
2. Your body should form a straight line from your shoulders to your ankles.
3. Squeeze your abs, lift one foot off the floor and bring your left knee towards your right elbow while keeping your body in as straight of a line as possible.
4. Return to the starting position and repeat the movement with your opposite leg.

Tips

• Don’t round your lower back.
• Don’t lift your hips too high. Your body should form a straight line from your shoulders to your ankles.

9. Bird dog

The bird-dog is a bodyweight floor exercise that strengthens the core—more specifically, the abs, oblique and lower back,

Several other muscles are also addressed, including the shoulder, glutes, and thighs.

How To Do It

1. Get on your knees and place your hands on the floor in front of your body at shoulder width.
2.  Keep your spine in neutral position and contract your abs and lift one hand and the opposite knee slightly off the floor.
3. Now extend your arm and leg all the way out. Try to form a straight plane from your hand to your foot.
4. Hold this position for about 10 seconds and then return to the starting position.
5. Repeat the exercise with the other side. Repeat the exercise alternately.

Tips

• Don’t raise your leg and arm higher than your back.
• Keep your spine neutral and engage your core to prevent your back from sagging.
• Don’t allow your chest to sink toward the floor.

10. V-Up

The V-Up is a full-body move that works your core, legs, back, and shoulders. The exercise works the upper and lower abs muscles simultaneously.

Make it more difficult by holding a weight plate or medicine ball in your hands and wearing a pair of ankle weights while performing the standard V-up.

How To Do It

1. Lie down on the floor on your back with your arms extended straight back behind your head. Your legs should also be extended.
2. Exhale and bend at your waist while raising your legs and arms to meet in a jackknife movement.
3. Try to hold the contracted position.
4. Lower your arms and legs back to the starting position, inhaling as you do so.

Tips

• Keep the movement slow and controlled.
• Try to keep your back as straight as you can during the V sit up.

11. Superman

The Superman core exercise is one of the best core exercises for men that can do at home. It strengthens your lowers and upper back muscles. It also works on your glutes and your hamstring muscles.

If done regularly, it may help relieve back pain that is related to weak core and back muscles.

How To Do It

1. Lie down with your stomach flat on the ground. Extend your arms in front of you, with your palms down.
2. Lift your head, raise your arms and your chest off the ground as far as possible.
3. Bend your legs and lift your thighs off the ground, as much as possible. (Try to make a big “U” with your back.)
4. At this point, you should feel your back muscles, your glutes, and hamstrings tighten up.

Tips

• Try holding for only five or 10 seconds your first time, and work up to 30 seconds in future workouts.
• Do not hold your breath. Breathe regularly.

12. Flat bench hyperextension

Flat Bench Hyperextension exercise directly hits the erector spinae muscles, building a strong back.

To make it difficult, you can also hold a plate to your chest or behind the head for additional resistance.

How To Do It

1. Lie face down on a flat bench with your torso extending off the end, and hook your heels under the bench to prevent yourself from falling forward.
2. Place your hands on your chest (or behind your neck) and bend down through your waist.
3. Return to the start position, but avoid extending beyond the body level.
4. Do the desired number of reps and sets.

 Tips

• Keep movement always under control, without letting gravity take you down faster.

13. Good Morning Exercise

When done in perfect form, the good morning can be a great move for improving your back health.

During this move, the erector spinae muscles work isometrically to keep the spine in an extended position, while the hamstrings and gluteus maximus muscles work isotonically to perform hip extension.

Start with a lightweight or with a stick and gradually add more weight.

How To Do It

1. Stand holding a Stick on the back of your shoulders, grasping the Stick at each side. Can also perform the exercise as in the bodyweight version.
2. Keeping your knees slightly flexed and your back and neck neutral, inhale as you flex your hips to lower your torso until it is close to or fully horizontal.
3. Exhale as you raise your torso back up to the starting position by extending your hips.

Tips

• Keep your back and neck neutral throughout the exercise.
• It is recommended that the lifter avoid rounding (flexing) or rotation (twisting) at any point during the movement.

14. Hip Bridge

The hip bridge is among the most popular core exercises for both men and woman.

It’s a good starting move to strengthen the glutes, quad, hamstrings, and lower back muscles.

How To Do It

1. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
2. Lift your hips off the ground until your knees, hips, and shoulders form a straight line.
3. Squeeze those glutes hard and keep your abs drawn in, so you don’t overextend your back during the exercise.
4. Hold your bridged position for a couple of seconds before keeping back down.

Tips

• To make it more difficult, hold a weight plate on your lap.

15. Pallof Press

While this core exercise is popular among men, it is also quite difficult to do.

It is a full-body exercise that can increase overall stability and activate many large muscle groups in the body.

The beauty of the Pallof press is that it challenges and strengthens the stabilization action of your abs and oblique.

When you do this exercise, your entire core is forced to engage to resist the rotation of your spine.

How To Do It

1. Grasp the handle with the hand nearest the pulley, and place your free hand over the hand holding the handle.
2. Engage your core and press the handle out with both hands so your arms are extended in front of your chest.
3. Hold this position for 5-10 sec, resisting the pull of the cable and not letting your torso rotate towards the machine.
4. Then, bring the handle back in to your chest.
5. Repeat the exercise on your opposite side.

Tips

• Maintain a forward chest and straight back throughout the entire exercise.

16. Cable wood chop

This is great for strengthening oblique and improving the twisting movement pattern of your torso.

You can do wood chops with a dumbbell, but the cable will give a constant tension that is preferable. This exercise can be incorporated into a core-strengthening or a total body workout.

How To Do It

1. Attach a handle to the top of the cable pulley. Grasp the handle with both hands.
2. Stand next to the machine with your feet shoulder-width apart.
3. Hold for a count of two. Then slowly reverse the movement to return to the starting position.
4. Keeping your arms straight, pull the handle in a diagonally downward motion until your torso faces away from the pulley and your hands are knee height.

Tips

• Stop and hold the handle for a few seconds halfway through some reps, thus forcing your body to resist the twisting force.
• Don’t lock the knees and hips. Allow the hips and knees to rotate slightly.

17. Lying Bent-Knee Twist

This exercise can act as a stretch, but the main purpose is to stabilize your core and strengthen your obliques.

The weighted version of the lying bent-knee oblique twist can be done with a ball between your legs.

How To Do It

1. Lie on back on the floor or mat with arms extended out to the sides to keep your body stable during the exercise.
2. Raise and bent legs at a 90-degree angle, so thighs are vertical and lower legs are horizontal.
3. Keeping your shoulders in contact with the floor, slowly lower your legs to one side until you feel a mild stretch in your lower back.
4. Now, rotate your legs all the way to the right. Repeat for the desired number of reps.

Tips

• Maintain knee position throughout movement.

18. Dumbbell Side Bend

In addition to strengthening the obliques, the dumbbell side bend is effective at improving spinal mobility and helping to develop a strong core.

It is a simple core exercise that you can practice at home. If you are a beginner, you can practice the movement with your bodyweight alone.

How To Do It

1. Stand with your feet shoulder-width apart while holding a dumbbell with a neutral grip in your right hand with your arm hanging at your side.
2. Bend sideways at the waist to the left as low as possible, using your oblique muscles to pull your torso down.
3. Hold for a second and return to the starting position.
4. Complete the desired number of reps and repeat on the other side.

Tip

• Keep the dumbbell close to your side, your elbow very slightly bent, and your hips still.
• To work the oblique muscle, perform this exercises slow and steadily.

19. Stability Ball Tuck

Stability Ball Tuck is a core stabilizing exercise that improves balance, strength, and flexibility throughout the hip and abdominal region.

It is one of those core exercises that looks like it is fun to perform.

How To Do It

1. Lie on the floor in a push-up position with your feet resting on top of an exercise ball.
2. Tuck your knees in toward your chest while rolling the ball forward.
3. Hold the tucked position for a second, and then return to the starting position by extending your legs back.
4. Repeat for the desired number of reps.

Tips

• Do not allow your hips to sag throughout the movement.

20. Side Plank with Hip Abduction

The side plank hip abduction is a more advanced version of the side plank exercise that works the obliques and outer thighs.

How To Do It

1. Lie on the floor, on your left side, side with your elbow directly beneath your shoulder and legs stacked. Place your free hand on your hip.
2. Straighten your body and legs. Your feet should be together, and your hip should be resting on the floor.
3. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet and your body forms a diagonal line.
4. Lift your right leg at least 6 inches. Slowly bring your feet back together and lower your hip to the floor. Repeat on your right side.

Tips

• Do not let your hips or shoulder sag, do not let your body rotate.
• Keep your core tight, so that your upper body remains stable, maintain your top leg straight.

21. Dumbbell Farmers Walk

It is a great exercise for building your abdominal muscles and improving your grip strength.

Farmer walk also improves your overall strength and functional fitness by strengthening your core, back, glutes, legs, and gait.

It is a strength and conditioning exercise in which you hold a heavy load in each hand while walking.

How To Do It

1. Deadlift a pair of dumbbells from the floor. Reach down, bending at the hips and knees, and grasp the dumbbells in each hand.
2. Hold the dumbbells at your side with a firm grip. Stand tall, keeping your shoulders, back, and core tight.
3. Take small steps and walk forward at an even pace with your eyes focused straight ahead of you.
4. Complete the desired number of steps, come to a stop, and place the dumbbells down while keeping a tight core and neutral spine.

Tips

• It is important to tighten your abs and squeeze your shoulder blades.
• You should maintain a neutral or straight spine throughout the movement to avoid injury.

22. Kettlebell Swing

Kettlebell swings are based on the deadlift movement pattern and hit almost every muscle in the body, especially those of the posterior chain, resulting in a stronger back, hamstring, calf, and hips.

How To Do It

1. Place your feet slightly wider than shoulder-width apart and stand in a spine-neutral position and your arms in front of your body and use both hands, palms down, to hold the kettlebell.
2. With your knees bent slightly and hips thrust back, adopt a squat like position, but refrain from going as far down.
3. Drive your hips forward while swinging the kettlebell forward and up to shoulder height. You should feel your hips and glutes engaging in this motion.
4. The kettlebell should then be lowered back between your legs and the swinging motion repeated for 12-15 repetitions.

Tips

• Keep your head up, your core tight, your back straight, your feet flat.
• Do not swing the kettlebell too high; stop when your arms are parallel with the floor.

23. Russian Twist

It engages your core and strengthens your abs as well as lower back.

That makes them one of the best abs exercises for men, but you have to do a lot of them to really feel the burn.

A more advanced way of doing the Russian twist is to raise your feet off the floor and use a weighted twist.

How To Do It

1. Lie down with your knee bent at the knees and feet flat on the ground.
2. Elevate your upper body so that it creates a V shape with your thighs.
3. Begin to twist side to side while maintaining balance on your buttocks, keeping constant tension on the abs.
4. Repeat this movement until the set is complete.

Tips

• Keep your back straight at all times and twist your torso only from the ribs up.

24. Turkish Get Up

It improves shoulder strength, flexibility, and core performance as well.

It also helps with gaining full-body strength of the legs, glutes and back.

How To Do It

1. Lie on your back on the floor and hold a dumbbell in one hand with your arm fully extended above your chest. Bend the knee of the same side to a 90-degree angle. Keep your opposite leg straight, and place it 5-10 degrees away from the midline of your body.
2. Start by lifting the dumbbell to the sky, and crunching onto your opposite elbow. Keep the elbow of the arm holding the dumbbell locked out.
3. Hike your hips in the air and sweep the straight leg underneath the body, stepping back and settling onto your knee.
4. Shift the weight away from your hand and onto your knee and front foot as you bring your torso upright. Push to a standing position, keeping the dumbbell lifted the entire time. Lower slowly back to the ground.

Tips

• Make sure you keep your elbow locked out throughout the exercise.
• Keep your eyes focused on the dumbbell throughout the entire movement.

25. Bicycle Crunch

The bicycle crunch works out your abs, rectus femoris, obliques, and Intercostal.

To make the exercise easier, you can make the angle between your knees smaller, and to make the exercise harder, you can make the angle between your legs larger.

How To Do It

1. Lie on the floor with your legs straight and low back are flat on the floor.
2. Place your hands behind your head and raise your feet and upper back a little off the floor.
3. Slowly start raising your knees about a 45-degree angle.
4. Go through a bicycle pedaling motion with your legs as you alternately touch your elbows to the opposite knees, twisting back and forth.

Tips

• Keep your neck neutral and your lower back pressed against the floor.
• Make sure that you don’t pull your neck with your hands, else you can get a neck strain.

FAQ

How can a man strengthen his core fast?

The best core strengthening exercises for men. A classic core-strength workout.

• Plank
• Dead Bug
• V-Up
• Side Plank
• Abs Wheel Rollout
• Mountain Climber
• Superman
• Hip Bridge
• Pallof Press

Is it OK to work out your core every day?

A basic core routine can be performed for 4-5 days per week once you have built up your tolerance for those exercises.

If your muscles become sore, you may need to take a 48-hour break to allow them to heal properly.

Remember to give your body enough rest. Do not overtrain because that will lead to fatigue and breakdown.

What core exercises should I do every day?

Here are five exercises you can do to strengthen your core.

• Plank
• Side Plank
• Dead Bug
• Mountain Climber
• Hip Bridge

How long does it take to build core strength?

It can take anywhere from four to eight weeks to strengthen and build your core muscles, depending on what exercises you’re doing and your eating habits.

Is a 20-minute core workout enough?

Yes, a 10-20 minute workout is enough to build strong core muscles. However, it is important to train your core muscles 3-4 times per week.

Do core workouts burn belly fat?

There is no evidence that exercising your core can lose belly fat. A combination of aerobic exercise and resistance training is needed for fat loss.

Furthermore, eat a healthy diet with plenty of protein, fiber, and portion control. All of these things have been shown to help reduce body fat.

Conclusion

For anyone, who is interested in building core muscles and gaining strength, these core exercises are highly recommended. It not only allows for targeted muscle development, but also provides overall core development. If done consistently, the results will speak by themselves.

Thanks for reading, enjoy your core exercises!

Disclaimer:

The information contained in this article is for educational and informational purposes only and is not intended as health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge, before choosing to consume any product or perform any exercise.

References Of Core Workout

1. James Rainville , Carol Hartigan, Eugenio Martinez, Janet Limke, Cristin Jouve, Mark Finno: Exercise as a treatment for chronic low back pain. PMID: 14749199 DOI: 10.1016/s1529-9430(03)00174-8

2. A Murtezani, H Hundozi, N Orovcanec, S Sllamniku, T Osmani: A comparison of high intensity aerobic exercise and passive modalities for the treatment of workers with chronic low back pain: a randomized, controlled trial: PMID: 21602759

3. Calatayud J, Casaña J, Martín F, Jakobsen MD, Colado JC, Andersen LL. Progression of core stability exercises based on the extent of muscle activity. Am J Phys Med Rehabil. 2017;96(10):694-6. doi:10.1097/PHM.000000000000071

4. Snarr, Ronald L. Esco, Michael R Electromyographical Comparison of Plank Variations Performed With and Without Instability Devices. Journal of Strength and Conditioning Research: November 2014 – Volume 28 – Issue 11 – p 3298-3305
doi: 10.1519/JSC.0000000000000521

5. Szafraniec R, Barańska J, Kuczyński M. Acute effects of core stability exercises on balance control. 3.Acta Bioeng Biomech. 2018;20(4):145-151.

Know More About Core Training

• 21 Best Oblique Exercises For A Strong Core
• Standing Oblique Twist Benefits and Variations
• Most Effective Abs & Oblique Cable Exercises & Workout
• Best Dumbbell Abs Workout To Build Six Pack Abs

Best Core Exercises That You Can Do at Home: Must-Do Core Workout