When it comes to building a strong core, everyone seems to gravitate towards the same old exercises—sit-ups, crunches, maybe a few planks thrown in for good measure. But, did you know there are plenty of underrated abs exercises that do the job better? Yep, it’s true!
Take this statistic: According to fitness experts, over 90% of people stick to the same core routine without ever exploring alternatives. That’s a missed opportunity! A solid core isn’t just about those six-pack abs; it’s about stability, balance, and overall strength.
The importance of your core can’t be overstated. It supports almost everything you do, from standing upright to lifting heavy objects. So, why limit yourself to just crunches? In this guide, we’ll dive into 7 underrated abs exercises that can shake up your routine and work muscles you didn’t even know you had! Let’s get started.
Table of Contents
7 Underrated Abs Exercises You Need to Add to Your Workout
1. Hollow Body Hold: The Foundation of Core Strength
- This exercise strengthens your entire core
- Often overlooked but highly effective
- Builds endurance and stability for other movements
You might be asking, “What exactly is a Hollow Body Hold?” Well, it’s one of those moves that looks deceptively simple but, boy, does it make you feel the burn! You start by lying flat on your back, then raise your legs, arms, and head off the ground, holding that position as long as you can. Now, it doesn’t sound like much, but holding that tension is a killer for your abs.
The Hollow Body Hold is a favourite among gymnasts because it targets all layers of your core, including your deeper stabiliser muscles that sit-ups just don’t touch. This is a big one for building endurance too. After about 20 seconds, you’ll start to feel your whole midsection shaking. It’s like your abs are having a full-on conversation with you, and they’re saying, “What are you doing to me?”
The best part? You can do this exercise anywhere, no equipment needed. Just your body and gravity. If you’ve ever felt like your abs aren’t progressing, this is an excellent move to add to your routine. Plus, it lays the foundation for more complex exercises down the road.
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2. Windshield Wipers: Twist Your Way to Toned Abs
- Great for your obliques and lower abs
- Combines strength and flexibility
- Can be modified for beginners or advanced levels
Windshield Wipers sound kind of fun, don’t they? Well, fun might not be the first word that comes to mind when you’re halfway through them, but they sure are effective! Here’s how they work: Lie on your back with your arms spread out like a “T,” raise your legs straight up in the air, and then slowly lower them from side to side, like—you guessed it—windshield wipers.
Now, this one really hits those obliques, which are often forgotten in typical core workouts. You know, those muscles along the sides of your abs? Yeah, they don’t get nearly enough attention. Plus, this exercise gets your lower abs engaged big time, which is crucial for that full, balanced look.
A word to the wise: If you’re just starting out, try this with bent knees first. No need to go all-out from the get-go. Trust me, you’ll feel it either way. And if you’re up for a challenge, try adding ankle weights or holding a dumbbell between your feet. The more you twist, the more you’ll feel those abs lighting up!
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3. Dead Bug: A Stability Essential
- Focuses on core control and coordination
- Ideal for beginners and rehab work
- Strengthens lower back and core muscles
The Dead Bug might not sound glamorous, but it’s an underrated powerhouse for your abs. You begin by lying on your back with your arms extended straight towards the ceiling and your legs in a tabletop position. Slowly, you lower one arm and the opposite leg toward the ground while keeping your back flat. Alternate sides, and there you have it.
Now, this move is all about control, and that’s why it’s so effective. The slow, deliberate pace forces you to engage your deep core muscles, especially the ones that protect your spine. You know how we always hear about core stability being key for everything from better posture to avoiding injury? Well, this is the exercise for that.
Dead Bugs are particularly good if you’ve had back pain or any kind of injury, as they teach your body to move with more control and less strain. And don’t think it’s just for beginners—it’s a favourite of physical therapists and advanced athletes alike because it’s so adaptable. Whether you’re working through rehab or just want to tighten that core, this exercise should be in your toolkit.
4. Plank to Push-Up: A Full-Body Core Blaster
- Engages both upper body and core
- Improves stability and balance
- Adds intensity to your standard plank routine
Alright, we all know the standard plank, right? But the Plank to Push-Up variation is one that often flies under the radar. It’s like the plank’s cooler, more difficult cousin. You start in a plank position, lower one forearm to the ground, then the other, and push back up to your hands, alternating sides.
What makes this exercise so underrated is how it not only works your core, but also your shoulders, chest, and arms. It’s basically a total-body move disguised as a core exercise. And let’s be real—regular planks can get a bit dull. This one spices things up while making sure your core is still working hard to stabilise your body throughout the motion.
If you’re looking to up the ante, try adding in a few extra push-ups between rounds, or throw in a resistance band around your wrists to make things extra spicy. Your core has to work even harder to keep you steady as you move up and down, which is what makes this such an underrated gem.
5. Mountain Climbers: The Cardio Core Combo
- Combines cardio and core in one move
- Great for building endurance and strength
- Engages multiple muscle groups at once
Mountain Climbers are often seen as a cardio exercise, but they’re a secret weapon for your core too. If you’ve ever done them for 30 seconds straight, you know exactly what I’m talking about! You start in a plank position and then rapidly drive your knees toward your chest one at a time. It’s like running, but horizontally.
The beauty of this move is that it works your entire core, along with your shoulders, arms, and even your legs. And let’s not forget the cardio benefit—it’ll have your heart pumping in no time. Because you’re engaging so many muscle groups at once, you get a real bang for your buck.
If you’re tired of static core exercises like planks, Mountain Climbers add some much-needed variety and intensity. Plus, they can be done anywhere, no equipment required. Perfect for when you’re on the go or don’t have much time for a full workout. Just a few rounds of these and you’ll feel your core tighten up quickly.
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6. Dragon Flags: Bruce Lee’s Favourite for a Reason
- Extreme challenge for the entire core
- Builds core strength and control
- Requires minimal equipment, just a sturdy bar or bench
Now, if you’ve seen the movie “Enter the Dragon,” you might’ve noticed Bruce Lee performing this insane move where he lifts his whole body, perfectly straight, using just his abs. That’s a Dragon Flag. And while it’s as tough as it looks, it’s also one of the best exercises you can do for your abs—if you’re up for the challenge.
To do it, lie on a bench or sturdy surface, grab the edge behind your head, and raise your body up as if you’re trying to do a reverse plank, only holding onto the bar. It’s hard, no doubt about it. This is one of those advanced moves that really separates the hardcore core enthusiasts from the casual gym-goers.
If you’re not quite at Bruce Lee’s level yet, don’t sweat it. You can modify the movement by keeping your knees bent or working on lowering your legs more slowly. Trust me, even in its easier variations, this one’s a serious core burner.
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7. Side Plank with Hip Dips: Obliques on Fire
- Targets your obliques and side core muscles
- Improves balance and stability
- Adds intensity to your regular side plank
We’ve already talked about the classic plank, but side planks tend to get overlooked—and that’s a mistake! Especially when you throw in hip dips, this exercise will have your obliques on fire. Start in a side plank position with your forearm on the ground, and slowly dip your hip toward the floor, then lift back up.
What makes this underrated is how it isolates the obliques while also challenging your balance. Plus, those little dips make sure you’re getting a full range of motion, which activates more muscle fibres.
If you find standard side planks too easy (unlikely, but hey, it happens!), this is a great way to ramp up the intensity. Or, if you’re struggling to hold the plank, you can modify by bending your knees and resting them on the ground. Either way, this exercise will work wonders for shaping those hard-to-reach side muscles.
Conclusion:
When it comes to working your core, variety is key. Sticking to just crunches and sit-ups isn’t going to get you the results you’re after. These 7 underrated abs exercises target different areas of your core, helping you build strength, stability, and endurance. Plus, they’re fun! Well, maybe not “fun,” but they’ll definitely shake things up and give you a new challenge.
Remember, your core is about more than just a six-pack. It’s the foundation for so much of your movement, whether you’re lifting weights or just trying to avoid back pain. So, why not switch things up and give these underrated exercises a go? You’ll thank yourself when you start seeing and feeling the results!
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image sources
- Dragon flag: Sava Savov on Pexels
