Strengthen your core

Compound exercises for core strength that aren't crunches

When we talk about core strength, many people immediately think of crunches or sit-ups. While these exercises do target the core muscles, there are several other compound movements that can help you build a strong and functional core. We are going to be exploring four effective core compound exercises that go beyond traditional crunches. These exercises include hanging leg raises, ab wheel rollouts, farmers carry, and the advanced dragon flags.

Hanging Leg Raises

Hanging leg raises are a fantastic compound exercise that not only targets your core but also engages your grip strength and shoulders and lats. To perform this exercise, you need a pull-up bar or any overhead bar. Start by hanging from the bar with your arms fully extended and your body relaxed. Slowly lift your legs up towards the ceiling while keeping them straight. Focus on using your core muscles to control the movement, and avoid swinging or using momentum.

Hanging leg raises are highly effective as they engage the entire core, including the lower ab muscles, obliques, and hip flexors. The exercise also places a significant emphasis on your grip strength, which can have positive carryover to various other exercises and daily activities.

Ab Wheel Rollouts

The ab wheel rollout is a challenging core exercise that targets the entire core including the lower back. To perform this movement, start in a standing or kneeling position with your hands gripping the ab wheel handles. Start with kneeling ab rollouts before progressing. Slowly roll the wheel forward while keeping your core engaged and maintaining a straight line from your knees to your hands. Only roll out as far as you can control without overarching your back. Then, use your core muscles to “fold” together and roll the wheel back to the starting position.

Ab wheel rollouts are highly effective for building core strength because they require a significant amount of stability and control throughout the movement. This exercise is also excellent for shoulder stability and can improve posture and overall upper body strength. It also places some load on the rotator cuff which can further strengthen and protect the joint.

Farmers Carry

The farmers carry might seem like a simple exercise, but it is one of the best compound movements to strengthen your core and grip simultaneously. To perform the farmers carry, pick up a heavy dumbbell or kettlebell in each hand and walk with them for a designated distance or time. Keep your core tight, shoulders back, and walk with purpose, keep your steps even and ensure you control the weight to prevent them from swinging back and forth.

The farmers carry is a functional exercise that mimics real-life activities where you have to carry heavy objects. It primarily targets the core muscles, especially the obliques, while also challenging your grip strength. Furthermore, it engages the stabilising muscles in your shoulders, promoting better overall upper body strength and stability.

Dragon Flags (Advanced)

For those looking for a challenging core workout, the dragon flag is an advanced compound exercise that demands a strong upper back and exceptional core strength. Popularised by Bruce Lee (hence the name), the dragon flag involves lying flat on a bench or a flat surface and gripping the edges behind your head. Then, in a controlled movement, lift your entire body off the bench until you are almost vertical, supported only by your upper back and shoulders. This vertical position is the start position for the dragon flag movement.

From here, slowly lower yourself back down to the bench without arching your back and before your feet touch the ground, use your core to drive your body back to the starting position. The dragon flag is considered an elite core exercise because it targets your entire core as well as the deep tissue muscle needed for stabilisation. It also requires a powerful upper back to execute the movement effectively.

A strong core is crucial for overall fitness and functional movements in daily life. While sit-ups and crunches are effective, there are numerous other compound exercises that can help you strengthen your core muscles more efficiently. Many exercises use the core muscles to stabilise and control the weight, by utilising compound movements you are able to better work your core muscles under a realistic load, while exercises like crunches are very isolation focused.

Remember to start with proper form and gradually progress the intensity to avoid injury and achieve the best results. Always consult with a fitness professional or healthcare provider before starting any new exercise regimen, especially if you have any underlying health conditions. Stay safe and happy lifting!!