what's up muscle and strength it's your boy coach Myers I'm back again now you
might remember my video my top 10 hardest core exercises well guess what I
got a list of 10 movements that are even tougher and that'll we'll put your core
strength to the test and I'm about to show them to you right now
now this first movement is where my all-time favorite core strength
exercises and I purposely left it out of the first video because I wanted to save
some bangers for this one and that's the dragon flag this was first popularized
by Bruce Lee it was also in the movie rocky 4 you're gonna want to start
laying on a bench reach up grab behind your head bring your legs all the way up
in the air tighten your core up and kind of let your legs fall over
keep your body straight and your hips off of the bench the entire time now you
remember the medicine ball roll out for my last video well here's an even
tougher version the bump or plate roll out you're gonna take two 45 pound
bumper plates start with your hands on them in a push-up position slowly roll
the bumper plates out side to side until you get them out extended in four in
front of you as you can and then roll them back keeping your abs tight pelvis
in good position the entire time
now remember core strength is not just about having strong abs in a fixed
position but it's also about be able to maintain core strength and stability as
you move dynamically through a range of motion and that is why core strength is
so important for our next movement which is really a full-body exercise and
that's the heavy med ball sit-up you're going to start in a sit-up position with
your feet under a set of dumbbells with a heavy medicine ball I'm using an
80-pound medicine ball in the video you're gonna sit up explosively extend
through the hips when you get into that front squat position stand all the way
up keep your back tight and bring your hips in at the top number four on this
list is without a doubt one of the toughest movements and that's a steering
wheel you're going to get into a plank position with either a bumper plate or a
regular 45 pound plate underneath you grab the plate at 10 and 2 o'clock
keep your abs tight maintain pelvic tilt and you're gonna rock side to side
touching your elbows to the ground as you steer that wheel back and forth
now remember like I said before core strength is not just about the anterior
side of your body the posterior chain is just as important for maintaining
strength and stability throughout the core and this next one is one of the
toughest ones it's a 45 degree hyperextension but you're gonna do it in
an extended position grab a light set of dumbbells and you're gonna extend your
arms up overhead keep them locked into place as you bend forward nice and slow
and then come up to your bodies in a straight line now if you're familiar at
all with my training you know that I love bodyweight movements push-ups dips
chin-ups well one of my favorite push-up movements is the Chinese push-up and as
hard as this one is for your triceps your chest your shoulders it's even
harder if your abdominals in your lower back what you're gonna do is get into a
diamond push-up position maintain pelvic tilt flex those abs really hard but then
walk your hands out as far in front of you as possible and then maintain a nice
rigid body as you push up don't let your body touch the ground or rest at the
bottom
okay you think those Chinese push-ups look easy
how about a dip variation for core I want you to try these planche dips now
these were taught to me by my gymnastics coach world medalist Brandon Winn and
this is one of the hardest movements to do not just for your abs but also for
upper-body strength in general what are you gonna do is get on to a dip bar
you're gonna curl your legs up underneath of you rotate your hips up
you're gonna really have to use your lats to push and get your torso kind of
level to the ground and then perform almost like a push-up in that position
keeping your knees high and tucked into your chest now you might remember the
barbell climb downs from the first video without a doubt a tough exercise you
want to kick it up a notch we're gonna make things harder we're gonna take that
stability of the barbell out of the equation and we're gonna use a rope
these rope climb and downs are no joke once again you want to maintain pelvic
tilt keep your abs tight walk all the way down to the bottom of the rope till
your hands touch the ground and then back up
hey while we're on the subject of climbing ropes how about the hardest
rope climb of them all and that's an inverted rope climb now you gotta have a
strong grip strong biceps strong lats to perform this movement but if you don't
have a strong core you don't even got a chance at this one start by laying on
your back underneath the rope you're gonna put your legs straight up
in the air really crunch hard keep those abs tight keep your hips up as you climb
up the rope pulling it to you almost like in a rolling movement touch your
feet to the bar climb back down carefully this one's tough
now of course I had to save the best for last and by best I don't mean most
complicated this is one of the most basic ones on the list I've been doing
it since high school but it is without a doubt in my mind the toughest core
exercise on planet and that is the standing ab wheels
you're gonna start hunched over in a standing position keep those abs tight
roll that wheel all the way out to your nose touches the ground and then pull as
hard as you can bringing it the wheel back towards your
feet don't let your hips sag on this one you got to keep everything tight from
head to toe good luck now remember core strength is not just about having a
ripped six-pack it's about having strength and stability across the entire
midsection front and back so that you can generate power whether you're going
heavy lifting athletic movements or just for everyday life thanks for watching
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