A few years back, Coach Myers brought you guys his 10 hardest core exercises.
And it was a hit with nearly 3 million Youtube views and over 1,000 social shares of its coinciding article on M&S.
So, we decided to team up again!
And we’re bringing you round 2 of Coach Myers’ 10 hardest core exercises.
Spoiler Alert: They’re even tougher than the originals!
Think you’ve got what it takes to complete even a few reps of these?
1. Dragon Flag
The dragon flag is one of Coach Myers’ all-time favorite core strengthening exercises and he purposefully left it out of the first video so he could save it for this one.
The dragon flag was popularized by Bruce Lee and immortalized in Rocky IV.
Start by laying on a bench. Reach up and grab behind the bench for support. Bring your legs up all the way in the air and brace your core. While keeping your body straight slowly let your legs fall forward.
Lastly, ensure your hips are off the bench the entire time while performing this movement.
2. Bumper Plate Roll Outs
Remember the medicine ball roll out from the last video? The bumper plate roll out is an even tougher version.
Take two 45lb bumper plates and start with your hands on them in a push up position. Slowly roll the bumper plates out side to side until your arms are extended out in front of you as far as possible.
Then, roll them back while keeping your abs tight. Be sure to maintain good pelvic positioning the entire time during this exercise.
3. Heavy Medicine Ball Sit Ups
Now remember, core strength is not just about having strong abs in a fixed position. But it’s also about being able to maintain core strength and stability as you move dynamically through a range of motion.
And that’s why core strength is so important for the heavy medicine ball sit up. The heavy med ball sit up is a full body exercise.
Start in a sit up position with your feet under a set of dumbbells holding onto a heavy medicine ball (Dustin is using an 80lb ball in his video). Sit up explosively, extend through the hips, and when you reach the front squat position, stand all the way up keeping your back tight and bring your hips in at the top.
4. Steering Wheels
Number four on this list is without a doubt one of the toughest movements, the steering wheel.
You’re going to get into a plank position while holding a bumper plate underneath you grabbing it at 10 and 2 o’clock.
Keep your abs tight, maintain a good pelvic position, and rock side to side touching your elbow to the ground each time you go back and forth.
5. Extended Hyperextension
Now remember, as Coach Myers’ said before, core strength is not just about the anterior side of the body. The posterior chain is just as important to maintaining stability throughout the core.
The extended hyperextension takes care of the posterior chain.
Set up in a 45 degree hyperextension, grab a light set of dumbbells, extend the arms overhead, and lock them into place as you bend forward nice and slow. Finish this movement by forming a straight line with the body all the way through the weights you’re holding in your hands.
6. Chinese Push Ups
If you’re familiar with Coach Myers’ training style, you already know he loves bodyweight movements. One of his favorite bodyweight exercises is the Chinese push up.
As hard as this exercise is for the triceps, shoulders, and chest, it’s even harder for your abdominals and lower back.
Get into position by forming a diamond with your hands in a push up position. Walk your hands overhead, maintain good pelvic positioning, and brace your abs. From here, perform push ups without letting your body touch the ground or rest in between reps.
7. Planche Dips
You thought those Chinese push ups looked easy? Ok, well then let’s take it up a notch. How about a dip variation for core?
Planche dips were taught to Coach Myers by his gymnastics coach, World Medalist Brandon Wynn. And they’re probably one of the hardest movements you can do, not only for your abs but for upper body strength in general.
Set up using a dip bar, curl your legs up underneath you, and roll your hips up by using your lats to push your torso level to the ground. From that position, perform a push up movement while keeping your body level and knees tucked up into your chest.
8. Rope Climb Down
Remember the barbell climb from part 1 of this video series? Without a doubt a tough exercise, but we’re going to kick it up a notch to make things harder by eliminating the stability the barbell provides and exchanging it for the instability of a rope.
These rope climb downs are no joke. Once again, maintain a good pelvic position, brace your abs, and walk your hands down the rope until they touch the ground, reverse the movement, and walk back up to the starting position.
9. Inverted Rope Climb
While we’re on the subject of climbing ropes, how about the hardest rope climb of them all? Of course, we’re talking about the inverted rope climb.
Now, you’ve got to have a strong grip, strong biceps, and strong lats to perform this exercise, but if you don’t have a strong core as well, you don’t even have a chance at accomplishing this one.
Start by laying on your back on the floor while holding onto a rope with your legs in the air. Crunch hard, keep your abs tight, and pull the rope to you as if you were rowing it.
Touch your feet to the bar and climb back down carefully.
10. Standing Ab Wheel
Now, of course we saved the best for last. And by best, we don’t mean the most complicated. This is one of the most basic exercises on this list. In fact, Coach Myers has been doing it since high school.
But, it’s without a doubt one of the toughest core exercises on the planet. We’re talking about the standing ab wheel.
Start hunched over in a standing position. Keep your abs tight as you roll all the way out and touch your nose to the ground. Reverse the movement and bring the wheel back towards your feet.
Make sure you don’t let your hips sag on this one. Keep everything tight from your head to your toes.
Now remember, core strength’s not just about having a shredded 6 pack. It’s about have strength and stability around the entire mid-section and back so you can generate power whether you’re lifting heavy, performing athletic movements, or living your everyday life.
Be sure to check out more of Coach Myers’ articles on strength and conditioning on Max Effort Muscle.
And if you try any of these movements, make sure to tell us how it goes in the comments section below!