7 Advanced Bodybuilding Exercises For A Stronger Core For Athletes

Most often, strength exercises are reserved for larger muscle groups such as the chest, lats, and legs. However, that doesn’t mean that smaller muscle groups such as biceps, triceps, and shoulders can’t benefit from the same exercises.

Most compound movements work one primary muscle group and one secondary muscle group. Unfortunately, not all of them focus on abdominal muscles or core strengthening.

It is therefore important to set aside time to work the abdominal muscles in order to strengthen the trunk.

Strength exercises to build a strong core

Here are seven exercises you should focus on during your regular workout routine to build a strong core, especially if you enjoy athletics:

1) Landmine Rainbow

Landmine Rainbow is a bodybuilding move that requires you to use a barbell. It allows you to work your core by creating an arc shape with your arms.

You need to place the bar in the landmine and hold the other end with your arms. The other end should be close to eye level. Start making arches with your arms while keeping your spine stable and your core engaged. Your shoulders and hips should also remain stable.

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You can add weight to the bar as your core gets stronger.

2) Single arm anti-mine press

A one-arm mine press is similar to a rainbow of landmines in position and posture. Instead of creating an arc with your arms, you push the barbell up.

3) Deployment

It is one of the bodybuilding exercises that requires core strength to be done effectively.

Put your knees on the mat and place the barbell with two weights in front of you. Extend your arms as you roll the bar away from you and use your core strength to pull the bar toward you.

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You can build the core strength for this advanced move by using abdominal rollers, which use the same mechanism.

4) Lateral bend with dumbbell

Strength exercises are not limited to presses and pull-ups. Some of them are simple side bends that are done by locking the bar behind your neck with your arms.

Not only can you bend sideways with this position, but you can also do twists. These two movements work the obliques.

5) Abs at the bar

Another complicated but advanced strength training exercise is the barbell sit-up. This is not a traditional sit-up, which you must do to allow your muscles to build some strength.

To do this exercise, hold the bar overhead with your arms straight. Raise your chest and lift your upper body using your core strength to do this exercise.

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6) Dumbbell Airlift

This is an exercise that does not work the core muscles directly, but it does require engaged core muscles for balance and stability.

You should hold the bar above your head with your arms straight and your elbows locked. Keep your arms shoulder width apart and hold it. The overhead lift focuses on your obliques and engages core muscles for balance while strengthening them to withstand resistance.

7) Zercher Squat

This is a variation of the squat that works your core muscles more than your legs. To do this exercise, hold the barbell between your upper arms and forearms, in the crook of your elbow. Use your chest to hold it closer to your body and continue squatting.

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Since the weight is quite close to your abdominal muscles, the overall movement focuses on the abdominal muscles as well as your legs.


To improve your core strength, you need to focus on advanced strength exercises. They offer more resistance, which strengthens the abdominal muscles.

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