11 Core-Stability Exercises That Do More For Your Abs Than Crunches Ever Could

If you've perfected the plank and bird dog, you may be ready to advance to harder core stability exercises such as hollow body hold. This core-stability exercise forces you to maintain a braced core, like in a plank, while bracing your extremities (in this case, your arms) and resisting excessive arching of the lower back.

• While lying on your back, lift your arms overhead. Your biceps would be by your ears
• Press your lower back into the ground, drawing your belly button into the spine.
• Then with control, lift your shoulders and legs off the floor. Bring your arms up with your shoulders, keeping your biceps by your ears, so your fingers are pointed back and up. Keep your abs and glutes engaged.
• Hold for 30 seconds, then rest. Repear for 4 holds.