Building a stronger core isn’t about endless crunches or holding planks until fatigue sets in. According to fitness coach Stefan Jankovic, better known as STEFAN, effective core training should prepare your body to perform under load, protect your spine, and improve athletic movement.
In a recent YouTube video, Stefan breaks down the five core exercises he believes cover every major function of the midsection. Rather than chasing visible abs alone, he encourages lifters to develop what he calls a “bulletproof core” by training flexion, anti extension, anti rotation, and stability.
“Your core isn’t just the front of your stomach. It’s a cylinder of muscle that wraps around your entire torso.”
Cable Crunches for Loaded Flexion
Stefan begins with cable crunches, which he considers superior to standard floor crunches because they provide constant tension throughout the movement.
Instead of bending at the hips, he recommends keeping the hips fixed while pulling the rib cage toward the pelvis.
“Think about shortening the distance between your sternum and your belly button.”
He also emphasizes controlling the lowering phase, pausing during the contraction, and progressively increasing the load over time to build stronger, thicker abdominal muscles.
Hanging Leg Raises for Lower Abdominal Control
Next is the hanging leg raise, a staple exercise that Stefan says is often performed incorrectly.
Rather than simply lifting the legs, he explains that the key is curling the pelvis upward at the top of each repetition to fully engage the abdominals.
Beginners can start with knee raises before progressing to straight leg variations, while the hanging position provides a greater range of motion than lying leg raises.
Dragon Flags Challenge Total Core Strength
Few core exercises are as demanding as the dragon flag, popularized by Bruce Lee and later featured in the Rocky films.
Stefan describes the movement as one of the best anti extension exercises available because the core must resist gravity throughout the lowering phase.
“If your back arches, you’ve gone too far,” he says.
For those who cannot perform a full repetition, Stefan recommends tucked variations or slow negatives until strength improves.
Ab Wheel Rollouts Build Strength Under Stretch
The ab wheel rollout shares a similar anti extension focus but introduces another benefit.
According to Stefan, the exercise trains the abdominals in a stretched position, which research suggests can be highly effective for muscle growth.
He advises rolling out only as far as you can maintain a neutral spine before pulling back with the core instead of the hip flexors.
Pallof Press Develops Anti Rotation Stability
The final movement is the Pallof press, which targets a function many lifters overlook.
Standing perpendicular to a cable, the goal is to resist the rotational pull while pressing the handle away from the body.
“Your core’s job is to resist that rotation and stay completely square.”
Stefan explains that this type of stability transfers well to athletic movements such as punching, throwing, and swinging by helping the body transfer force efficiently.
Why These Five Exercises Work Together
Rather than relying on dozens of different ab exercises, Stefan recommends combining three of these movements into a circuit two or three times each week. By covering flexion, anti extension, and anti rotation, the routine develops a stronger, more functional core while leaving room to progressively increase the challenge over time.
He also reminds viewers that visible abs ultimately depend on overall body composition.
“A bulletproof core” may be built in the gym, but revealing it still requires consistent nutrition, recovery, and full body training.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
