Exploring Unconventional Core Exercises: Beyond the Basic Crunch

Look around any gym, and you’ll probably see people doing crunches and sit-ups for their abs. These exercises are generally effective and have been around since the dawn of time! I don’t think there is an exerciser alive who hasn’t done crunches and sit-ups.

However, we have a saying in fitness: If you always do what you have always done, you’ll always get what you’ve always got. In other words, you need to change your workout if you want to change your body.

Doing the same exercises over and over won’t help you take your fitness to new heights. Instead, repetitive workouts usually lead to slow progress and plateaus.

So, while I value basic exercises like crunches, leg raises, and sit-ups, as a personal trainer with over three decades of professional experience, I also understand that my clients need more variety in their workouts.

But do you really need to train your core?

I know many trainers believe that heavy squats and deadlifts are enough. However, spoiler alert: they aren’t (1). If you want stronger, better-looking abs, you need to train them directly.

Studies also show that core training can help prevent and treat lower back pain (2). Given the prevalence of this debilitating issue, that’s reason enough to include core training in your workouts.

So, whether you want a leaner, tighter midsection, a full-on six-pack, to avoid lower back pain, or improve your athletic performance, core training is a must.

In this article, I share some of my favorite unconventional core exercises.

The 8 Best Unconventional Core Exercises

Are you bored of crunches and sit-ups? Can you do dozens of reps without breaking a sweat? You are not alone! Do the same exercises long enough, and eventually, they’ll lose their potency and become boring.

The good news is that there are plenty of unique core exercises you can do instead.

Here are eight of my favorite lesser-known core exercises. My clients love them, and I think you will, too!

1. Stability Ball Dead Bug
2. Saxon Side Bend
3. Gymnastics Ring Rollout
4. Seated Leg Raise
5. Chaos Planks
6. Dragon Flags
7. Janda Sit-Ups
8. Cable Paloff Press

1. Stability Ball Dead Bug

The stability ball dead bug is one of my all-time favorite core exercises. It keeps the target muscles under constant tension and provides instant feedback if you start to relax. It’s a self-regulating movement, as the harder you push with your arms and legs, the more intense it becomes. As such, this core move is suitable for all levels of exerciser.

How to do it:

1. Lie on your back with your legs bent and raised. Hold a stability ball against your thighs with your arms vertical. Brace your core and press your lower back firmly into the floor – a posterior pelvic tilt.
2. Extend your left leg and right arm while pressing inward against the ball. Lower them to within an inch of the floor.
3. Bring your arm and leg back in, switch sides, and repeat.
4. Continue alternating arms/legs for the required number of reps.

Tips:  

• Rest your head on a folded exercise mat or thin cushion for comfort.
• Use a 45cm stability ball – anything larger won’t work as well.
• Stop your set if you feel your lower back lifting off the floor.

2. Saxon Side Bend

Exercises named after people are usually pretty effective, and this one is no different. The Saxon side bend gets its name from old-time strongman Arthur Saxon, who, despite his diminutive stature, performed some incredible athletic feats. Saxon was known for his astonishing core strength, and this was one of his favorite midsection exercises.

How to do it:

1. Stand with your feet about shoulder-width apart, knees slightly bent. Raise and hold a medicine ball above your head. Brace your core tightly.
2. Without twisting your shoulders or hips, sway your upper body to the left and the right.
3. Continue for the desired number of reps.

Tips:  

• Make sure you keep the weight in line with your head throughout.
• Don’t go too heavy too soon – the long levers mean even small loads feel heavy.
• You can also do this exercise with dumbbells or a kettlebell.

3. Gymnastics Ring Rollout

Rollouts are one of the most effective core exercises I know. They’re typically done using an abs wheel or a barbell. However, for extra unique points, try doing rollouts with gymnastic rings or a suspension trainer, such as a TRX. This variation will challenge your core in a whole new way. Try it and thank me later!

How to do it:

1. Set your handles so they’re a few inches off the ground. Kneel down and hold the handles so your arms are straight and vertical.
2. Press your weight down into the handles and brace your core. Round your lower back slightly to maximize abs engagement.
3. Keeping your arms straight, push the handles out in front of you and lower your body toward the floor. Take care not to arch your lower back.
4. Use your abs to pull you back to the vertical position.
5. Continue for the prescribed number of reps.

Tips:  

• Shorten your straps and raise the handles to make this exercise easier.
• End your set if you feel this exercise in your lower back.
• Try doing gymnastic ring rollouts from standing for the ultimate core strength challenge. However, this is a very advanced variation, so only try it if you can do 15+ kneeling reps in perfect form.

4. Seated Leg Raise

The first time I saw this exercise, I thought it looked pretty easy. But then I tried it, and my mind changed instantly! For something so simple-looking, this lesser-known exercise is a real core blaster! Thankfully, there are several ways you can modify it so the intensity level matches your current core strength.

How to do it:

1. Sit on the floor with your legs straight and torso upright. Place your hands flat on the floor next to your hips. Put a kettlebell, medicine ball, upturned dumbbell, or yoga block on the floor on one side of your feet.
2. Press your shoulders down and back, brace your core, and contract your quads.
3. Keeping your torso stationary, lift your feet up and over your obstacle.
4. Lightly touch the floor and then lift your feet back to the starting position.
5. Continue for the prescribed number of reps.

Tips:  

• Move your hands behind your hips and lean back slightly to make this exercise easier.
• Use a higher obstacle to make this exercise harder.
• Stretch your hamstrings before doing this exercise to maximize your range of motion.

5. Chaos Planks

Planks are a popular exercise, but they can also be very boring. After all, if you can plank for a minute or more, your mind will probably start to wander! Chaos planks make this old-school core exercise fun and effective again. This is the plank variation I use with my intermediate and advanced personal training clients.

How to do it:

1. Set up a resistance band in a squat rack. The band should be horizontal, about knee height, and reasonably but not completely tight.
2. Next, adopt the high plank or push-up position with your ankles resting on the band. Brace your core.
3. Keeping your core tense, kick your legs to destabilize your core. Do your utmost to resist any involuntary movements. Brace hard!
4. Continue for the required number of reps or duration.

Tips:  

• You can also do this exercise while resting on your elbows, i.e., a low plank.
• Take care not to hold your breath, as doing so could leave you feeling dizzy or elevate your blood pressure.
• Four kicks count as one rep.

6. Dragon Flags

Dragon flags are popular with martial artists, and legend has it that they were invented by Bruce Lee. That’s kinda appropriate, given that this is a Ninja-level core exercise! Consequently, only attempt this exercise if you can do hanging leg raises proficiently. If not, trying dragon flags could be too much for you and lead to injury.

How to do it:

1. Lie on your back on an exercise bench. Grip the sides of the bench next to your head.
2. Brace your core and lift your legs so they’re vertical. Your weight should be on your upper back and head, and your legs should be perfectly straight.
3. Maintaining a straight line with your body and legs, lower yourself down until your feet are a couple of inches from horizontal. Do not allow your legs or butt to touch down.
4. Pull yourself back up to the vertical and repeat.

Tips:  

• Only attempt this exercise if you already have a high level of core strength.
• You can also do this exercise on the floor instead of the more usual bench.
• Do this exercise with bent legs to make it easier – a tuck dragon flag:

7. Janda Sit-Ups

While sit-ups are a common abs exercise, the Janda sit-up is much more unconventional, challenging, and effective. With this exercise, you actively contract your glutes and hamstrings, which disengages your hip flexors. This means your abs must step up and do almost all the work. As such, this exercise is often called “the hardest sit-up.”

How to do it:

1. Lie on your back with your legs bent and feet flat on the floor. Cross your arms over your chest.
2. Have your partner grab the back of your ankles or lower calves. Alternatively, anchor your feet in front of a suitable object, e.g., the edge of an exercise mat.
3. Pull your heels toward your butt, tensing your hamstrings, glutes, and core.
4. Use your core strength to curl your torso up until you are just shy of vertical.
5. Roll slowly back down and repeat for the prescribed number of reps.

Tips:  

• Place your hands on your thighs to make this exercise a little easier.
• Janda sit-ups work best for low reps, e.g., 4-8.
• Take care not to use your arms for assistance or momentum.

8. Cable Paloff Press

The Paloff press is an anti-rotation exercise, meaning you have to use your core muscles to resist a force that’s trying to twist your spine. As such, it works all your core muscles, especially your obliques. Invented by Physical therapist John Paloff, this is a very functional, if somewhat unusual, core exercise.

How to do it:

1. Attach a D-shaped handle to a cable machine. Set the handle to around shoulder height.
2. Hold the handle in both hands in front of your chest, and stand sideways onto the weight stack. Pull your hands into your body.
3. Step away from the weight stack to tension the cable. Brace your core.
4. Resisting the temptation to turn your body, extend your arms in front of you. Notice how the stress on your core muscles increases as you lengthen the lever.
5. Bring your hands back to your chest and repeat.
6. Switch sides and do the same number of reps facing the opposite way.

Tips:  

• You can also do this exercise in a half-kneeling position.
• Take care not to hold your breath, as doing so could make you dizzy and elevate your blood pressure.
• Training at home? Replicate this exercise with a resistance band.

Closing Thoughts

Classic exercises like crunches, sit-ups, and leg raises will always have a place in core training. After all, these exercises are popular for a reason – they work! However, even the most potent core moves will lose their effectiveness over time, which is why exercise variety is so important.

These eight exercises represent some of the best unconventional core exercises around. You won’t see many people doing them, but that doesn’t mean you shouldn’t. I use them with my clients, and the results testify to their effectiveness.  

So, take your core strength to new levels with these lesser-known movements for your midsection. My clients love them, and I’m confident you will, too.

References:

1. van den Tillaar R, Saeterbakken AH. Comparison of Core Muscle Activation between a Prone Bridge and 6-RM Back Squats. J Hum Kinet. 2018 Jun 13;62:43-53. doi: 10.1515/hukin-2017-0176. PMID: 29922376; PMCID: PMC6006542.
2. Frizziero A, Pellizzon G, Vittadini F, Bigliardi D, Costantino C. Efficacy of Core Stability in Non-Specific Chronic Low Back Pain. J Funct Morphol Kinesiol. 2021 Apr 22;6(2):37. doi: 10.3390/jfmk6020037. PMID: 33922389; PMCID: PMC8167732.

Related Exercises:

• 10 Best Core Exercises For Beginners (Killer Workout Included)
• Is It Possible to Develop 10-Pack Abs? [Best Exercises Included]
• The 13 Best Compound Exercises for Stronger Abdominals
• 7 Ways to Do Rollouts When You Don’t Have an Abs Wheel
• 12 Hanging Knee Raise Alternatives for Rock Hard Abs

---