When it comes to building strong abs, many exercises shared online involve dynamic contractions of low intensity done in large volume, such as with crunches and situps. If you do these once in a while, it’s fine, but if you do hundreds of crunches every week, the repeated contractions might end up damaging your spine.

Just like with any other category of exercises, once you hit a certain volume, it’s time to increase the intensity (instead of increasing the number of reps forever).

If you already have a good foundation, here are some exercises to get to the next level. These focus more on the stabilization function of the abdominal muscles rather than their repeated contraction/extension, which is arguably what your core is about: protecting and stabilizing your spine.

1- Incline ab rollout

Set the rings somewhere around chest height (lower = harder).
Grab the rings in front of you, slowly slide forward until your body is extended, but still in a slightly hollow body position.
Pull yourself back up to the starting position.

Form tips

Keep the Abs engaged at all times, with a posterior pelvic tilt.
Keep the arms and legs straight.

2- Knees ab rollout

Kneel down and grab the Ab Wheel or Rings.
Slowly slide forward until your body is torso to the ground, but still in a slightly hollow body position.
Pull yourself back up to the starting position.

Form tips

Keep the Abs engaged at all times, with a posterior pelvic tilt.

3- Hanging leg circles

Start in an ActiveHang position.
Lift your legs up to one side and all the way up until your feet are at the level of yours hands.
Lower them down on the other side.
Perform the same number of circles both directions and log the total number of circles for your repetitions.

Form tips

Try to keep the shoulders open as much as possible.
Keep the shoulders engaged (Shoulder Depression).

4- Prone hollow body hold

From a Plank position, walk your hands forward until your whole body forms a gentle arch facing the ground.

Form tips

Keep your Abs tight and a posterior pelvic tilt; do not let your back arch.
Try to push down on the ground and compress your body instead of relying too much on the friction with the ground to keep the position.

5- Lalanne pushup

From a Plank position, open the legs wide to reduce the lever and walk your hands far forward.
Bent the arms until your forearms barely touch the ground and go back up.

Form tips

Keep your Abs tight and a posterior pelvic tilt; do not let your back arch.

6- Straddle Lalanne pushup

From a Plank position, open the legs wide to reduce the lever and walk your hands far forward.
Bent the arms until your forearms barely touch the ground and go back up.

Form tips

Keep yourAbs tight and a posterior pelvic tilt; do not let your back arch.

7- Fingertip straddle Lalanne pushup

From a Plank position, open the legs wide to reduce the lever, walk your hands far forward and get on your fingertips.
Bent the arms until your body barely touches the ground and go back up.

Form tips

Keep your Abs tight and a posterior pelvic tilt; do not let your back arch.

8- Straddle ab rollout

Start from a standing straddle position with your hands down on the Ab Wheel or Rings.
Slowly slide forward until your body is parallel to the ground, but still in a slightly hollow body position.
Pull yourself back up to the starting position.

Form tips

Keep the Abs engaged at all times, with a posterior pelvic tilt.
Keep the arms and legs straight.

9- One-leg dragon flag

Lie on the ground, facing up, with a sturdy object near your head, which you grip with both hands.
Tuck one leg close to your chest, while keeping the other one fully extended and in line with your torso.
Engage your Abs, pull on your hands and hinge at the shoulders to lift your whole body straight up, until your hips are above your shoulders (or nearly).
Then lower yourself back down with control and repeat.
The primary muscles work equally regardless of which leg you extend, so it is not necessary to count the exercise as unilateral: it is enough to alternate the legs with each set or repetition.

Form tips

Keep your straight leg aligned with your torso: do not bend at the hips (that would decrease the stimulus).

10- Straddle dragon flag

Lie on the ground, facing up, with a sturdy object near your head, which you grip with both hands.
Open your legs wide (the wider, the easier). Keep them on the same plane as your torso for the whole duration of the exercise (do not bend at the hips).
Engage your Abs, pull on your hands and hinge at the shoulders to lift your whole body straight up, until your hips are above your shoulders (or nearly).
Then lower yourself back down with control and repeat.

Form tips

Keep your Abs engaged at all times and a slightly hollow body.
Keep your legs fully straight.