Sports That Build a Strong Core

Gymnastics

The rings just may be the ultimate ab exercise, and exercises like the Iron Cross (pictured) certainly show them off. Even though you may never be able to achieve such a move, all gymnastic exercises deliver amazing core strength.

Here are some of the gymnastic moves you can add to any workout program:

• Handstand: Perform this move against the wall
• Plank push-ups: Keep your core muscles engaged during this exercise
• Single-leg balance: Hold for 30 seconds to two minutes
• Single-leg deadlift: Stand on one leg and lift your other leg backward as your upper body leans forward into a "T"
  

Volleyball

Spiking, digging, and blocking a volleyball in mid-flight works the core and abs dynamically. When you see players awaiting the serve, their core muscles will invariably be taut and ready for explosive action. In order to spike, the upper body needs to tense and rotate sharply to deliver power to the shoulder and arm.

Kayaking

The abdominal rotation and powerful paddling motions ​of kayaking build the abdominal and core muscles as well as back, chest, and shoulders. The obliques are especially challenged as you make sharp hairpin turns or try to maintain balance against a heavy current. Kayaking also a great cardio workout to help burn fat.

Arguably more challenging is surf kayaking, which requires even stronger core stability to keep upright. While you need to be near the water to kayak, the cost of the board and paddle have become more affordable in recent years.

Swimming

Imagine trying to swim without contracting your abs. You can't. In order to cut through the water, you need to stabilize the abdominals in order to maintain a streamlined, horizontal posture. A strong core also acts as the anchor from which to kick stronger and rotate left or right for each for arm stroke.

When it comes to strengthening the entire breadth of core muscles, speed does matter. Doing so not only burns calories faster, it keeps your abs and obliques tighter for longer. Paddling slowly forces your legs and arms to do most of the work rather than your core.

Cross-Country Skiing

Cross-country skate skiing not only builds incredible cardiovascular strength while burning hundreds of calories, but you'll also get a challenging core and upper body workout at the same time. The main drawback to cross-country skiing is that you can only do it during the winter season. Off-season, you can keep in racing form with a cross-country elliptical machine.

To maintain balance, weight shift, and timing, perform a trunk circuit of exercises, engaging the abs from the navel to the back. Recommended exercises include side plank, bridge, and superman. You can also practice Nordic walking with poles and enjoy the great outdoors.

Yoga

Static yoga poses and plenty of sun salutations (which includes the plank pose and push-up repetitions) can help build core strength and balance. You can further enhance these benefits by practicing relaxed, deep, and rhythmic breathing. As you progress in your practice, advanced balancing poses like the crow (pictured) or side crow can build abs and core muscles like no other.

Soccer

David Beckham's six-pack gives you a pretty good idea of how good soccer can be in building abs. It employs sprinting which requires the explosive pumping of the arms and legs in a rhythmic fashion. Kicking or heading a soccer ball demands the contraction of the upper and lower body as well as rotation to propel the ball more forcefully.

The speed in which soccer is played, as well as the need to change directions quickly, requires that you have strong multifidus and stabilizer muscles. It also requires endurance in order to stay in the game.