20 Hardest & Advanced Ab Exercises to Hammer Your Core

Whether you’re a powerlifter, bodybuilder, or athlete, strengthening abdominal muscles will enhance your physical appearance and exercise performance.¹ Rodríguez-Perea Á, Reyes-Ferrada W, Jerez-Mayorga D, Chirosa Ríos L, Van den Tillar R, Chirosa Ríos I, Martínez-García D. Core training and performance: a systematic review with meta-analysis. Biol Sport. 2023 Oct;40(4):975-992. doi: 10.5114/biolsport.2023.123319. Epub 2023 Feb 3. PMID: 37867742; PMCID: PMC10588579, ²Hsu SL, Oda H, Shirahata S, Watanabe M, Sasaki M. Effects of core strength training on core stability. J Phys Ther Sci. 2018 Aug;30(8):1014-1018. doi: 10.1589/jpts.30.1014. Epub 2018 Jul 24. PMID: 30154592; PMCID: PMC6110226, ³Hung K-C, Chung H-W, Yu CC-W, Lai HC, Sun F-H (2019) Effects of 8-week core training on core endurance and running economy. PLoS ONE 14(3): e0213158. https://doi.org/10.1371/ journal.pone.0213158

You can perform basic crunches and planks to bolster your midsection. But if you are looking for the best advanced ab exercises, explore this ultimate guide.

This guide includes the 20 hardest ab exercises to strengthen your core and help you achieve muscular, ripped, and defined six-pack abs.

Explore these exercises and include them in your core workout plan.

No-Equipment Exercises	Equipment-Based Exercises
V Ups	Landmine Oblique Twists
Dragon Flag	Toes to Bar
Bicycle Crunches	Hanging Leg Raises
Extended Plank	Hanging Leg Circles
Spider Walk	Weighted Hollow Body Hold
Side Plank Twist	Hanging Windshield Wiper
Side Plank Knee to Elbows	Hanging Knee to Elbow
Plank T Rotation	Weighted Leg Raise
Floor Windshield Wiper	Ab Wheel Rollout
Sliding Knee Tuck	Declined Russian Twist

10 Best Advanced Ab Exercises to do at Home without Equipment

1. V-Ups

The V-up is an advanced abdominal exercise. It hits the rectus abdominis, obliques, and hip flexors, and builds a solid midsection.⁴ Schoffstall, James E; Titcomb, David A; Kilbourne, Brianne F. Electromyographic Response of the Abdominal Musculature to Varying Abdominal Exercises. Journal of Strength and Conditioning Research 24(12):p 3422-3426, December 2010. | DOI: 10.1519/JSC.0b013e3181e74315

The V-Up involves lifting the upper and lower body simultaneously to form a “V” shape. This positioning pushes your abs to work harder and helps them become stronger over time.

If you want an equipment-free advanced ab exercise, V Up should be a part of your routine.

Let’s see how to do it step-by-step:

1. Lie on the floor with your arms extended behind your head.
2. Brace your core and lift your legs slightly off the floor.
3. Keeping your knees and elbows straight, bring your feet and hands toward each other until your fingers meet your toes, so your body forms a “V” position.
4. Contracting your abs, pause for a couple of seconds, and then return to the start. That’s one rep.

Perform 2-3 sets of 8-12 reps at the start, then increase the number of reps and sets gradually.

2. Dragon Flag

When it comes to building a perfect six-pack, it’s not enough to just do crunches. A well-designed training program must include advanced ab exercises like the dragon flag.

The dragon flag is one of the hardest ab exercises you can do to work your entire core muscles, including the deepest one transverse abdominis.⁵ Dragon flag is an amazing and underrated core exercise – r/Naturalbodybuilding (Reddit.com)

It is more than an abs workout as it also engages the upper body, hip flexors, and lower back, and improves mobility, muscle coordination, and functional fitness.

The dragon flag involves the following steps:

1. Lie on the flat gym bench and bend your elbows to grab its edge with your arms beside your ears.
2. Brace your core, thigh, and glutes, and contracting your core, lift your legs as high as possible. Try not to bend your knees throughout the movement.
3. Now, slowly lower your legs in a controlled manner without loosening your body or letting any part of your lower body touch the bench. 
4. Repeat for the desired number of reps and sets. The slower you return to the lying position, the better your abs will engage.

3. Bicycle Crunches

Bicycle crunches are a no-equipment abdominal exercise. It works throughout the entire core (abs and obliques) and helps achieve toned abs.⁶ Anniza, Meiza. (2022). THE EFFECT OF SIT-UP EXERCISE AND BICYCLE CRUNCH EXERCISE FOR REDUCING STOMACH CIRCUMFERENCE. Journal Of Applied Health Research And Development. 4. 76-85. 10.58228/jahrd.v4i1.118, ⁷American Council of Exercise Study (ACE Fitness)

The twisting involves the full body, helping you achieve better flexibility, balance, and coordination between the upper and lower body.

The steps to perform a bicycle crunch:

1. Lie on your back on a mat with your hands close to your ears.
2. Lift your legs off the floor, bend your knees, and raise your shoulders slightly.
3. Extend your right leg out straight while bringing your right elbow toward your left knee.
4. Switch sides by extending your left leg and bringing your left elbow toward your right knee in a pedaling motion.
5. Continue alternating sides in a smooth motion, as if riding a bicycle.
6. Perform 3-4 sets of 8-10 reps on each side.

4. Extended Plank

The standard plank is an excellent abdominal exercise, but advanced athletes should try an advanced plank variation, the extended plank, to effectively build the abdominal muscles.

The extended plan keeps your abs under decent and constant stress, builds core stability, and helps decrease body fat percentage over time.⁸ Park SK, Lee KS, Heo SJ, Jee YS. Effects of High Intensity Plank Exercise on Physical Fitness and Immunocyte Function in a Middle-Aged Man: A Case Report. Medicina (Kaunas). 2021 Aug 20;57(8):845. doi: 10.3390/medicina57080845. PMID: 34441051; PMCID: PMC8399219. ⁹Amiruddin, Miftachul & Wiriawan, Oce & Muhammad, Muhammad. (2023). Strength and Balance Improvement with Plank Exercise Variations. COMPETITOR: Jurnal Pendidikan Kepelatihan Olahraga. 15. 282. 10.26858/cjpko.v15i2.47332, ¹⁰Schoenfeld, Brad & Contreras, Bret & Tiryaki-Sonmez, Raziye & Willardson, Jeffrey & Fontana, Fabio. (2014). An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise. Sports biomechanics / International Society of Biomechanics in Sports. 13. 296-306. 10.1080/14763141.2014.942355.

Besides, it also improves balance, endurance, and focus, helping you improve your functional fitness.

Follow these steps to perform an extended plank exercise:

1. Sit on your knees, extend your arms in front of you, and place your hands on the floor.
2. Kick your legs behind and keep only your toes on the ground.
3. Brace your core, slightly lift your hips, and maintain a flat back.
4. Stay in that position for as long as you can hold.

To make it more challenging, you can place a weight plate on your back or wear a weighted vest.

5. Spider Crawl

The spider plank involves crawling forward by pulling your knee to your elbow. It is a full-body exercise with the abdomen (abs & obliques) doing the most work.

It also strengthens the arms and shoulders, improves hip mobility, and burns a decent number of calories.

The best thing is that you can do this exercise at home without equipment.

Steps to perform the Spider walk:

1. Place your hands on the floor with your arms straight below your shoulders.
2. Extend your legs behind and get into a high plank position.
3. Lift your right foot off the floor and bring your right knee toward your right elbow, keeping your hips low and back straight.
4. Put your right foot forward just outside your right hand in a crawling motion.
5. Shift your weight forward slightly as you move your left leg in the same way, bringing your left knee toward your left elbow.
6. Keep crawling forward on each side for 20-30 seconds.

6. Side Plank Twist

The side plank twist is a great exercise for both strengthening the core (particularly obliques) and improving balance and upper body flexibility.¹¹ Youdas JW, Boor MM, Darfler AL, Koenig MK, Mills KM, Hollman JH. Surface electromyographic analysis of core trunk and hip muscles during selected rehabilitation exercises in the side-bridge to neutral spine position. Sports Health. 2014 Sep;6(5):416-21. doi: 10.1177/1941738114539266. PMID: 25177418; PMCID: PMC4137676.

The side plank twist involves the following steps:

1. Lie on your side, place your elbow directly under your shoulder, stack your legs, and lift your hips so your body forms a straight line.
2. Twist your upper body by bringing your top arm down and threading it under, rotating your upper body toward the floor.
3. Feel the contraction in your obliques for a moment, then return to the starting position, reaching again toward the ceiling.
4. Perform 3-4 sets of 8-12 reps per side.

7. Side Plank Knee to Elbow

The side plank crunch (or knee to elbow) is an excellent core-strengthening bodyweight exercise.

It involves lying on your forearm in a side plank and bringing the opposite knee and elbow toward each other, engaging the side abs (obliques) and improving balance and hip stability.

You can do this instead of the side plank twist to strengthen abs and improve definition.

Steps to perform side plank knee to elbow crunch:

1. Start in a side plank position with your forearm (right) placed on the floor and your elbow directly under your shoulder.
2. Stack your legs and lift your hips so your body forms a straight line.
3. Keep your fingers (left) close to your ear, keeping your elbow pointed upward. That’s the start.
4. Bring your top knee and elbow together by bending your leg and crunching your torso forward.
5. Pause for a moment and feel the work in your abs, especially obliques.
6. Return to the start and perform 10-12 times, then repeat on the opposite side.

8. Floor Wiper

The floor wiper is an advanced core exercise. It strengthens the entire core, primarily the rectus abdominis and obliques.

Moving the legs side to side also improves balance and stability, makes the torso flexible, and improves hip strength.

You can also do the floor wipers by holding the weighted object to make it more challenging.

Steps to perform the floor wiper ab exercise:

1. Lie on the floor with your face up and arms straight at your sides.
2. Lift your legs (together) off the floor until your heels point toward the ceiling.
3. Brace your core and slowly lower your legs to the right side until they’re just above the floor. Ensure your legs are straight and together.
4. Engage your abs and obliques to bring your legs back up to the center position.
5. Lower your legs to the left side in the same fashion.
6. Perform 3-4 sets of 10-12 reps per side.

9. Plank T Rotation

The plank T rotation is one of the hardest core exercises that you can do to bolster your entire midsection, from sides to front. The torso rotation also makes your hip and spine flexible, helping you achieve a functional body.

This exercise involves the following steps:

1. Start with a forearm plank with your body straight from top to bottom.
2. Twist your body and lift your right arm straight toward the ceiling. As you rotate, all your abdominal muscles engage.
3. Pause for two seconds at the top, then return to the start.
4. Repeat on the other side to complete one rep.
5. Aim for 3 sets of 10 reps per side.

10. Sliding Knee Tuck

The sliding knee tuck involves sliding your feet back and forth on a flat and slick surface while keeping your upper body in a high plank position. It works the entire midsection, primarily the lower abs.

Besides abs, the slider knee tuck strengthens various muscles throughout the body and helps improve mobility and muscle coordination.

Put on socks or use a slider to do this exercise. Here’s how to do it:

1. Start in a high plank position with your arms straight, directly below your shoulders.
2. Engage your core, glutes, and thighs, and slide your feet inward, bringing your knees close to your elbows.
3. Keep your abs engaged for a moment and then slide back to the start.
4. Perform 3-4 sets of 10-12 reps.

10 Hardest Ab & Core Exercises for Gym Goers

1. Landmine Oblique Twists

The landmine oblique twist involves rotating your torso from right to left and vice versa, holding a barbell. It strengthens obliques and improves hip mobility and upper body flexibility.

To perform landmine oblique twists:

1. Place a bar into a landmine attachment or put one end of the barbell into the corner of the wall.
2. Insert the desired weight into the barbell, stand with your feet shoulder-width apart, and grab the end of the bar with both hands. Ensure your elbows are bent and your hands are close to your chest. That’s the start.
3. Rotate your torso to the right, pivoting your feet and hips in the same direction, lowering the barbell toward your hip.
4. Engage your obliques to bring the bar back up through the center.
5. Rotate to the left side, repeating the same in a controlled fashion.
6. Keep doing that for 10-12 times. Rest for a minute and repeat.

2. Toes to Bar

The toe-to-bar is a part of a calisthenics abs workout. It strengthens the rectus abdominis, bolsters grip strength, improves explosive power, and makes the body flexible.¹² Aydın, Erbil & Gündoğan, Burak. (2023). Comparison of Muscle Activation During Toes to Bar Movement Performed with Different Techniques. CBÜ Beden Eğitimi ve Spor Bilimleri Dergisi. 18. 242-249. 10.33459/cbubesbd.1227537.

To perform a toes-to-bar:

1. Grip the pullup bar with an overhand grip and maintain at least shoulder-width distance between your hands.
2. Keep your legs straight and together, and brace your abdominal muscles.
3. Raise your legs in front of you until your toes touch the bar.
4. Pause and return your legs to the start as you brought them up.

The common tips you can consider while doing a toes-to-bar.

• Keep your face forward, do not look up.
• Wrap your thumbs to grip the bar firmly.
• Avoid excess swinging by doing it in a controlled fashion.

3. Hanging Leg Raises

The hanging leg raise is an advanced pull-up bar exercise. It involves lifting your legs (from the hip) up until your toes touch the bar. It is a great exercise to activate the entire abdominal muscle, including the deepest core muscle, the transverse abdominis.¹³ McGill S, Andersen J, Cannon J. Muscle activity and spine load during anterior chain whole body linkage exercises: the body saw, hanging leg raise, and walkout from a push-up. J Sports Sci. 2015;33(4):419-26. doi: 10.1080/02640414.2014.946437. Epub 2014 Aug 11. PMID: 25111163.

It also strengthens forearm strength and helps you improve functional fitness.

Steps to perform hanging leg raises:

1. Hang onto a pull-up bar (palms down grip) with your hands shoulder-width apart.
2. Keep your arms straight, body stable, and your legs together. That’s the start.
3. Brace your core and slowly lift your legs upward, keeping them straight, until they are aligned with your hips (reach hip level).
4. Feel the squeeze at the top for a moment, then return to the start in a slow and controlled way.

4. Hanging Leg Circles

The hanging leg circle is another pull-up bar ab exercise, slightly challenging than leg raises. It involves making a round shape by lifting your legs. It strengthens abs and obliques simultaneously and improves grip strength.

Follow these steps to perform leg circles:

1. Grab a pull-up bar (palms facing down) with hands shoulder-width apart.
2. Keep your arms straight with your core tight and legs together.
3. Engage your abdomen and lift your legs in front of you.
4. Slowly draw a circle with your feet, keeping your body stable.
5. Make as many circles as possible, then rest and repeat.

5. Weighted Hollow Body Hold

The hollow body hold is an isometric abdominal exercise. It keeps the abs under constant tension, helping you build core endurance and strength and a defined midsection.

Below you can see how to do it stepwise:

1. Grab a weight plate and lie on the floor with your face up and legs straight.
2. Extend your arms behind your head and hold the weight firmly.
3. Slightly lift your legs and upper back off the floor.
4. Keep your abdominal muscles and legs tight.
5. Hold in this position for as long as possible.
6. The longer you hold, the maximum you feel the contraction.

6. Hanging Windshield Wiper

A hanging wiper is an absolute workout that works on multiple muscles simultaneously, such as lats, arms, hips, and especially the core (rectus abdominis and obliques). It involves lifting your legs toward the ceiling and twisting from side to side, keeping your abs under tension throughout the movement.

To perform a hanging wiper, do the following steps:

1. Grab a pullup bar with an overhand or neutral grip, hands shoulder-width apart.
2. Lifting your legs straight and together, lift them up until your heels face the ceiling.
3. Brace your core, thighs, and glutes. That’s the start.
4. Lower your legs to the right about 90 degrees, and then bring them all the way to the left. Continue doing it as long as you maintain proper form.

If you use a pull-up bar to perform advanced ab exercises, you can check out as many as sixteen pull-up core workouts.

7. Hanging Knee to Elbow

The hanging knee to elbow is a bodyweight ab exercise. It is easier than toe-to-bar and harder than knee raises. It activates the entire abdominal, primarily the lower abs, and helps improve six-pack appearance.

The hanging knee to elbow involves the following steps:

1. Grasp the pullup bar with an overhand grip with your hands shoulder-width apart.
2. Keep your arms straight, abs tight, and body stable. That’s the start.
3. Lift your legs up until they touch your elbows.
4. Contract your abs, pause for two seconds, and then extend your legs.
5. Repeat 8-12 times slowly and steadily.

8. Weighted Leg Raises

The lying leg raises are one of the best exercises for engaging the lower abs. You can do weighted lying leg raises using a dumbbell (by clamping it between your feet) or the cable pulley machine (if you are a gym goer). The steps are below for each variation.

Dumbbell & Cable Lying Leg Raises Instructions:

1. Clamp a dumbbell between your feet or wrap the D-handles around your ankles.
2. Lie on the floor with your face up and legs straight, and keep your hands under your glute for support. That’s the start.
3. Slightly lift your upper back and brace your core.
4. Keeping your legs straight and together, raise them until they point toward the ceiling.
5. Pause for a moment, then return your legs to the starting point. That’s one rep.

9. Ab Wheel Rollout

If you really want to challenge your abs, try this advanced core workout. The Ab Wheel rollout is an excellent exercise to burn fat, bolster abdominal and pectoral muscles, and improve balance and flexibility.¹⁴ Marchetti, Paulo & Schoenfeld, Brad & Jarbas da Silva, Josinaldo & Guiselini, Mauro & Sisconeto de Freitas, Fábio & Pecoraro, Silvio & Gomes, Willy & Lopes, Charles. (2015). Muscle Activation Pattern During Isometric Ab Wheel Rollout Exercise in Different Shoulder Angle-Positions_2015. MEDICALEXPRESS. 2. 1-5. 10.5935/MedicalExpress.2015.04.04. ¹⁵Sternlicht E, Rugg SG, Bernstein MD, Armstrong SD. Electromyographical analysis and comparison of selected abdominal training devices with a traditional crunch. J Strength Cond Res. 2005 Feb;19(1):157-62. doi: 10.1519/R-14864.1. PMID: 15705027.

To perform the rollout exercise, you need an ab wheel roller or barbell with a weight plate.

Here are the steps to perform the ab wheel rollout:

1. Sit on your knees, grab a wheel, and place it on the floor in front of you.
2. Keeping your arms straight and core tight, roll the wheel as far as possible or until your torso is parallel to the floor.
3. Reverse the movement to complete one rep.

10. Declined Russian Twist

The declined Russian twist core developing exercise involves sitting on a decline ab bench and rotating the body from side to side. Staying in a declining position keeps your abs contracted, and twisting engages the oblique muscles, strengthening the entire core muscle.¹⁶ Gangal, Nidhi & Oliver Raj, Joseph. (2025). Efficacy of Pall-of Press vs. Russian Twists on Core muscles of recreational athletes -A Randomized Trial. International Journal For Multidisciplinary Research. 7. 10.36948/ijfmr.2025.v07i02.42230

Steps to perform the declined Russian Twist:

1. Lie flat on your back on a declined bench with your legs extended and feet secured under the foot pads.
2. Grab a dumbbell, plate, or medicine ball with both hands and lift your upper body off the bench. Ensure your back is flat and your abs are tight. That’s the start.
3. Twist your torso to the right side, bringing the weight toward your hip.
4. Return to the center with control, then twist to the left side.
5. Keep twisting for 10-20 times. Rest for 30-45 seconds, then repeat.

Advanced Core Workout Routine

Here are a couple of workout routines for building up a solid core and six-pack abs.

15-20 minute Advanced Ab Workout Routine at Home:

Perform three rounds with a 2-minute rest in between.

• V-up Crunches – 10 reps, 30-sec rest
• Extended Plank – 60-sec hold, 30-sec rest
• Sliding Knee Tuck – 10 reps, 30-sec rest
• Weighted Hollow Hold – 15-20 seconds hold, 30-sec rest
• Dragon Flag – 5 reps

30-Minute Abs Workout for Advanced Lifters

Perform two rounds with 1-2 minute intervals between them.

• Hanging Windshield Wiper – 10 reps, 30-sec rest
• V-up Crunches – 60-sec hold, 30-sec rest
• Toe to Bar – 10 reps, 30-sec rest
• Weighted Hollow Hold – 15-20 seconds hold, 30-sec rest
• Ab Wheel Rollout – 10 reps, 30-sec rest
• Dragon Flag – 4-6 reps, 30-sec rest
• Extended Plank – 60-sec hold, 30-sec rest
• Hanging Knee to Elbow – 60-sec hold, 30-sec rest
• Weighted Leg Raises – 10 reps, 30-sec rest
• Sliding Knee Tuck – 10 reps

FAQs about Advanced Ab Exercises

The Takeaway

It’s true that you can’t reduce fat from a specific muscle group, like the abdomen. But that doesn’t mean you can’t improve your core definition by training with harder ab exercises.

If you’re a bodybuilder at an advanced stage in your training, you may want to try a few of these ab workouts. They are sure to help you build a compelling set of abs.

However, how quickly your abs grow depends on multiple things, such as:

• How much body fat percentage do you have
• How much do you do the compound lifting, isolation abs workout, and cardio?
• How do you maintain your nutrition?
• And how much time do you give your muscles to recover?

If you take care of all these things, you’ll see a visible change quickly.

If you’re serious about muscle building, check out these couple of bodybuilding workout programs.

References

• 1
  Rodríguez-Perea Á, Reyes-Ferrada W, Jerez-Mayorga D, Chirosa Ríos L, Van den Tillar R, Chirosa Ríos I, Martínez-García D. Core training and performance: a systematic review with meta-analysis. Biol Sport. 2023 Oct;40(4):975-992. doi: 10.5114/biolsport.2023.123319. Epub 2023 Feb 3. PMID: 37867742; PMCID: PMC10588579
• 2
  Hsu SL, Oda H, Shirahata S, Watanabe M, Sasaki M. Effects of core strength training on core stability. J Phys Ther Sci. 2018 Aug;30(8):1014-1018. doi: 10.1589/jpts.30.1014. Epub 2018 Jul 24. PMID: 30154592; PMCID: PMC6110226
• 3
  Hung K-C, Chung H-W, Yu CC-W, Lai HC, Sun F-H (2019) Effects of 8-week core training on core endurance and running economy. PLoS ONE 14(3): e0213158. https://doi.org/10.1371/ journal.pone.0213158
• 4
  Schoffstall, James E; Titcomb, David A; Kilbourne, Brianne F. Electromyographic Response of the Abdominal Musculature to Varying Abdominal Exercises. Journal of Strength and Conditioning Research 24(12):p 3422-3426, December 2010. | DOI: 10.1519/JSC.0b013e3181e74315
• 5
  Dragon flag is an amazing and underrated core exercise – r/Naturalbodybuilding (Reddit.com)
• 6
  Anniza, Meiza. (2022). THE EFFECT OF SIT-UP EXERCISE AND BICYCLE CRUNCH EXERCISE FOR REDUCING STOMACH CIRCUMFERENCE. Journal Of Applied Health Research And Development. 4. 76-85. 10.58228/jahrd.v4i1.118
• 7
  American Council of Exercise Study (ACE Fitness)
• 8
  Park SK, Lee KS, Heo SJ, Jee YS. Effects of High Intensity Plank Exercise on Physical Fitness and Immunocyte Function in a Middle-Aged Man: A Case Report. Medicina (Kaunas). 2021 Aug 20;57(8):845. doi: 10.3390/medicina57080845. PMID: 34441051; PMCID: PMC8399219.
• 9
  Amiruddin, Miftachul & Wiriawan, Oce & Muhammad, Muhammad. (2023). Strength and Balance Improvement with Plank Exercise Variations. COMPETITOR: Jurnal Pendidikan Kepelatihan Olahraga. 15. 282. 10.26858/cjpko.v15i2.47332
• 10
  Schoenfeld, Brad & Contreras, Bret & Tiryaki-Sonmez, Raziye & Willardson, Jeffrey & Fontana, Fabio. (2014). An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise. Sports biomechanics / International Society of Biomechanics in Sports. 13. 296-306. 10.1080/14763141.2014.942355.
• 11
  Youdas JW, Boor MM, Darfler AL, Koenig MK, Mills KM, Hollman JH. Surface electromyographic analysis of core trunk and hip muscles during selected rehabilitation exercises in the side-bridge to neutral spine position. Sports Health. 2014 Sep;6(5):416-21. doi: 10.1177/1941738114539266. PMID: 25177418; PMCID: PMC4137676.
• 12
  Aydın, Erbil & Gündoğan, Burak. (2023). Comparison of Muscle Activation During Toes to Bar Movement Performed with Different Techniques. CBÜ Beden Eğitimi ve Spor Bilimleri Dergisi. 18. 242-249. 10.33459/cbubesbd.1227537.
• 13
  McGill S, Andersen J, Cannon J. Muscle activity and spine load during anterior chain whole body linkage exercises: the body saw, hanging leg raise, and walkout from a push-up. J Sports Sci. 2015;33(4):419-26. doi: 10.1080/02640414.2014.946437. Epub 2014 Aug 11. PMID: 25111163.
• 14
  Marchetti, Paulo & Schoenfeld, Brad & Jarbas da Silva, Josinaldo & Guiselini, Mauro & Sisconeto de Freitas, Fábio & Pecoraro, Silvio & Gomes, Willy & Lopes, Charles. (2015). Muscle Activation Pattern During Isometric Ab Wheel Rollout Exercise in Different Shoulder Angle-Positions_2015. MEDICALEXPRESS. 2. 1-5. 10.5935/MedicalExpress.2015.04.04.
• 15
  Sternlicht E, Rugg SG, Bernstein MD, Armstrong SD. Electromyographical analysis and comparison of selected abdominal training devices with a traditional crunch. J Strength Cond Res. 2005 Feb;19(1):157-62. doi: 10.1519/R-14864.1. PMID: 15705027.
• 16
  Gangal, Nidhi & Oliver Raj, Joseph. (2025). Efficacy of Pall-of Press vs. Russian Twists on Core muscles of recreational athletes -A Randomized Trial. International Journal For Multidisciplinary Research. 7. 10.36948/ijfmr.2025.v07i02.42230