7 Advanced Core Exercises At Home That Will Challenge You

We use our core every single moment of our day, with every movement we make. A strong core can protect you from injury, improve stability, prevent lower back pain, improve overall health and more. If you feel ready to try something very challenging, these 7 advanced core exercises are all you will ever need, from the comfort of your home!

core exercises woman with strong core and defined abs

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What is the Core?

I’m sure that when you think of your core, you envision shredded abs.

Well, your core is much more than that!

The major muscles that move, support and stabilize your spine are called the muscles of the core or trunk.

The core consists of the muscles surrounding your trunk including your abdominals, obliques, diaphragm, pelvic floor, trunk extensors, and hip flexors.

advanced core exercises

What are the major Core Muscles?

There are five main muscles in the abdomen:

External Obliques

Extend from the lower half of the ribs around and down to the pelvis. Flex the trunk anteriorly and laterally.

Internal Obliques

Located under the external obliques. Flex and rotate the trunk to the same side of the body.

Rectus Abdominis

Also known as “abdominal muscles” or “abs”. Outer band of stomach muscle that links your rib cage to your pelvis. Flexes the trunk anteriorly.

Transversus Abdominis

Located below the obliques. These are the deepest muscles of the abdomen that wrap around the spine for protection and stability.

Erector Spinae

Located on each side of the vertebral column and extend alongside the lumbar, thoracic, and cervical sections of the spine. The erector spinae muscles function to straighten the back and provide for side-to-side rotation.

advanced core exercises

Why is Core Strength important?

The core has a major influence on your upper and lower body.

The core supports your spine and pelvis and is integral to motion, transferring force from one area to the other.

Having a strong core is extremely important for movement because weak or inflexible core muscles can interfere with the proper functioning of your legs and arms.

Core Strength benefits:

  • Improved balance and stability
  • Improved posture
  • Reduced or eliminated lower back pain
  • Improved form (sports)
  • Strengthened abdominal wall, which protects vital organs
  • Overall better quality of life

What are Core Exercises?

Core exercises strengthen your core muscles, which include your abdomen, back, and the muscles around the pelvis.

They can be done from the floor, standing up, or using benches, tables, equipment, etc.

Although bodyweight can be pretty brutal on your abs, in this post I will be showing you some advanced core exercises using core sliders.

Download the Core Slider Ab Workout Template right here.

These are the Core Sliders I use:

What are Core Sliders?

Alright, so in case you have never stumbled on one of these, here is a short explanation.

Core Sliders are sliding discs, that are used for both strength and cardio training. They are dual-sided, which means that they can be used on any surface such as hardwood floor, carpets, laminate, or tile.

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ab workout

How can Core Sliders strengthen your core?

Core sliders engage multiple muscles at the same time, which makes your core training more efficient. In other words, they make your core work much harder than traditional bodyweight core exercises. As a result, your core engagement increases, and your bodyweight workout becomes more dynamic.

As you push against the ground, they press tension back into you. This forces your core to really dig into the movement to stabilize you.

A more dynamic bodyweight core workout means harder working muscles. Harder working muscles mean stronger and better results.

Sounds pretty good right?

Are Core Sliders affordable?

Ranging between 10$-20$ on Amazon, I would say that Core Sliders are the best upgrade, not only for core exercises but for any of your workouts.

The one I am using works wonderfully on both hardwood floors as well as carpets. (No scratching on the floor, in case you worry.) The best part? It only cost me 11$!

7 Advanced Core Exercises Using Core Sliders

Here are some of my favorite, advanced core exercises using core slider. Save them for your next core workout!

Slider Mountain Climber

  • Start in a high plank—hands shoulder-width apart. Toes on core sliders. Engage your core.
  • Slide your right foot along the ground, bringing your right knee towards your chest.
  • Return right foot to starting point, while repeating the movement on the other side.
  • Continue to alternate, moving as quickly as you can. Make sure to keep your core engaged and back flat throughout.

Slider Plank Jack

  • Start in a high plank position. Toes on core sliders.
  • Slide your feet out and in. Try not to let your butt and hips bounce. Keep core engaged throughout.

Slider Knee Tuck

  • Start in a high plank position, with your toes on a pair of core sliders.
  • Bend your knees and pull them to your chest to do a knee tuck.
  • Pause for a second, keeping core engaged.
  • Return to start.

Slider Plank To Pike

  • High plank position.
  • Engage your core, slide both feet toward your hands, while driving your butt towards the ceiling. Keep your legs as straight as possible.
  • Pause for a second, then return to start.

Slider Knee Tuck to Pike

  • Start in a high plank, and your toes on the sliders.
  • Engage your core, as you slide your feet towards your hands. Drive your butt towards the ceiling while keeping your legs as straight as possible.
  • Return to starting position, then drive your knees towards your chest.
  • Return to start. That is 1 rep. Repeat the movement, making sure your core is engaged.

Slider Plank Knee Tuck Twist

  • High plank position, toes on sliders.
  • Sliding your feet, bring your knees diagonally towards your right hand.
  • Return to center.
  • Repeat on your left side.
  • Return to center.
  • Continue alternating.

Single Arm Glider Reach

  • Start on all fours with a glider under each hand.
  • Slide your right hand out, reaching away from your body. Bend your left arm, to increase right arm reach.
  • Return to center.
  • Repeat on left side.

Other benefits of Core Sliders

So we’ve pretty much covered the incredible benefits core sliders can have on your core/abs.

What other benefits does this affordable piece provide?

  • They are super convenient and portable. If you travel a lot, or just plan to travel but don’t want to skip your workouts, grab a pair of these and sweat it out wherever you are!
  • They are very easy on your joints, compared to jumping and stepping on the floor. Amazingly, they still offer the same results, strength and sweat!
  • Increased focus throughout your workout, because of the slow and controlled movements performed.
  • Physical and mental strength caused by the quick feedback between you and your muscles! (mind to muscle connection, love this one.)

Final Thoughts

A strong core is absolutely essential whether you like to train or run errands.

Our core has a direct influence on the way we move and function. Strengthening our core can prevent injury and pain.

There are hundreds of core exercises advanced and beginner, that you can perform either bodyweight or by adding equipment such as Core Sliders.

Frequently Asked Questions

How to get abs fast as a female?

The answer to this isn’t a short one. There are a few lifestyle changes that you need to make, in order to see ab results fast. Just to name a few:

  • Change your diet.
  • Find out what type of training/exercise you love, and your body responds well to.
  • Don’t stick to traditional ab workouts! Grab a pair of core sliders, and watch those abs get chiseled.
  • Drink lots of water!

How long does it take to get abs?

Again, you absolutely must commit to making some serious lifestyle changes. Abs start to show as your body fat percentage goes down. Combined with training and exercising, you can speed up the process. It personally took me less than 6 months to see my obliques show! I can vouch for core slider training and proper nutrition!

What workouts should I do to get abs fast?

The general idea in order to get abs fast is to do a mix of Weight Training/ Ab Workouts with HIIT and Cardio training. I would recommend starting with what you love doing the most. If you love weight training, start with that, and add a couple of Core Slider ab workouts to your routine. If you like yoga and running, do that and add a couple of core slider sessions! Mix it up, but keep it interesting and motivating for you.

Thank you so much for reading!

Download the Core Slider Workout Template here.

Invest in a pair of core sliders today and watch your core get more and more chiseled. (you’re welcome.)

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