5 Core Strengthening Exercises for a Rock-Solid Midsection

Posted by Melinda Noah on

5 Core Strengthening Exercises for a Rock-Solid Midsection

5 Core Strengthening Exercises for a Rock-Solid Midsection

Strengthening your core is about more than just achieving 6-pack abs! A strong core is essential for overall strength and stability. In our latest Clench Fitness YouTube video, we guide you through five highly effective exercises to help you achieve a rock-solid midsection. Incorporate these exercises into your routine to build a strong core and improve your overall fitness. Get ready to feel the burn and see results with these core-strengthening moves! Psst...there may even be a BONUS move in the video!

1. Kneeling Band Crunches

The first exercise on our list is Kneeling Band Crunches. This exercise requires a 41-inch band and a high anchor point such as a wall anchor, door anchor strap, or pull-up bar. Kneel down and grab the band with your hands extended high to create tension. Crunch down while squeezing your abs, keeping the movement controlled to fight the band's resistance. This exercise adds resistance to your crunch, making it more effective than standard sit-ups.

2. Running Man Crunches

Next up, we have Running Man Crunches. For this exercise, you need a 13-inch miniband wrapped around your feet. Lie in a sit-up position and bring your opposite elbow to the opposite knee, using the miniband to add resistance. This move engages your abs and provides a great core workout. Remember to keep your movements controlled and your abs engaged throughout the exercise.

3. Kneeling Core Rotations

Kneeling Core Rotations are excellent for working on rotational and trunk stability. Anchor a 41-inch band at waist height. Get into a split lunge position with your inside leg down and the outside leg up. Keeping your arms straight, rotate your torso, fighting the band's resistance. This exercise is crucial for functional strength and maintaining muscle balance.

4. Slider Knee Tucks

For Slider Knee Tucks, you'll need a low-anchored 41-inch band and a sliding surface. Use sliders, paper plates, or towels if you don't have a specialized cart. Start in a plank position and tuck your knees towards your chest, using the band's resistance. This exercise is a core burner, requiring control to maximize benefits.

5. Hanging Knee Raises

The final exercise is Hanging Knee Raises with added band resistance. Find a pull-up bar and anchor a band across the bottom. Hook your toes into the band and hang from the bar. Pull your knees up towards your chest, squeezing your abs at the top of the movement. This exercise challenges your core strength and stability.

Bonus Exercise: Wheel Extensions

For those with a specialized cart, try Wheel Extensions as a bonus move. Anchor a 41-inch band low and attach it to the cart. Perform extensions by reaching out and pulling back, keeping your core tight and controlled. This move provides an extra challenge to your core stability.


These six core exercises are designed to give you a rock-solid midsection and improve your overall fitness. Try incorporating them into your workout routine and let us know which one you like the most in the comments! Don’t forget to check out the video on our Clench Fitness YouTube Channel and visit our website for all the bands and accessories used in these exercises.