Improve the power of your core today
BY LARA MCGLASHAN, MFA, CPT
No one trains abs anymore. Today, guys in the know train their core. The term core essentially refers to your midsection in 360 degrees. Imagine a large tube running from the middle of your rib cage to just below your hips. Within that tube, you’ll find most of the major muscles in your core, including your abs, lower back, hip flexors, serratus, lower rhomboids and gluteus medius, to name a few. The stronger your core, the more power you’ll generate and the better your sports performance will be. As an extra bonus, stronger core muscles mean more definition, front side and back, and they allow you to balance and improve almost any physique.
HOW TO GET YOUR FLAT ABS
Train your core muscles consistently two or three days a week after your regular body-part training, including at least one movement for the lower back each time and you should see definite improvements in strength and muscularity.
No one trains abs anymore. Today, guys in the know train their core. The term core essentially refers to your midsection in 360 degrees. Imagine a large tube running from the middle of your rib cage to just below your hips. Within that tube, you’ll find most of the major muscles in your core, including your abs, lower back, hip flexors, serratus, lower rhomboids and gluteus medius, to name a few. The stronger your core, the more power you’ll generate and the better your sports performance will be. As an extra bonus, stronger core muscles mean more definition, front side and back, and they allow you to balance and improve almost any physique.
HOW TO GET YOUR FLAT ABS
Train your core muscles consistently two or three days a week after your regular body-part training, including at least one movement for the lower back each time and you should see definite improvements in strength and muscularity.
1. WEIGHTED CRUNCH
TARGETS Rectus abdominis and transversus abdominis
MAXFIT TIP
TARGETS Rectus abdominis and transversus abdominis
SETUP Lie faceup on the floor with your knees bent and your feet flat on the floor for stability. Hold a dumbbell with both hands, arms straight, directly above your upper chest.
ACTION Exhale and slowly curl your head, shoulders and upper back off the floor, closing the distance between your pelvis and your rib cage as you rise. Pause for a moment at your highest point and slowly lower back to the ground, placing one vertebra at a time on the floor.
Press the dumbbell straight up toward the ceiling—not at an angle—to maintain proper form. For more of a challenge, lower the weight behind your head toward the floor between repetitions. Bonus core muscles worked: serratus, pecs and lower lats.
Press the dumbbell straight up toward the ceiling—not at an angle—to maintain proper form. For more of a challenge, lower the weight behind your head toward the floor between repetitions. Bonus core muscles worked: serratus, pecs and lower lats.
MAXFIT TIP
2. DECLINE BENCH CRUNCH
TARGETS Rectus abdominis, transversus abdominis and hip flexors
SETUP Adjust a decline bench at a moderate angle and sit on it, hooking your feet (flexed) under the rollers. Lie back along the pad and cross your arms over your chest.
ACTION Exhale and slowly curl your head, shoulders and back off the pad, coming to a full sit-up position at the top. Immediately curl back down, placing one vertebra at a time along the pad until you’re completely laid out once more.
MAXFIT TIP To make this exercise harder, extend your arms overhead and perform the exercise as directed, or add a twist at the top, alternating sides with each rep. Bonus core muscles worked with the twist: obliques, serratus and outer hips.
TARGETS Rectus abdominis, transversus abdominis and hip flexors
SETUP Adjust a decline bench at a moderate angle and sit on it, hooking your feet (flexed) under the rollers. Lie back along the pad and cross your arms over your chest.
ACTION Exhale and slowly curl your head, shoulders and back off the pad, coming to a full sit-up position at the top. Immediately curl back down, placing one vertebra at a time along the pad until you’re completely laid out once more.
MAXFIT TIP To make this exercise harder, extend your arms overhead and perform the exercise as directed, or add a twist at the top, alternating sides with each rep. Bonus core muscles worked with the twist: obliques, serratus and outer hips.
3. OBLIQUE BALL CRUNCH
TARGETS Internal and external obliques and hip stabilizers (hip flexors, glutes and inner and outer thigh muscles)
SETUP Lie on top of an exercise ball, with your feet spread wide for stability, and allow your spine to relax along the curve of the ball. Roll forward until your upper back and shoulders are fully supported, with your hips lifted. Place both hands behind your head for support, with your elbows flared.
ACTION Exhale and lift your head and shoulders off the ball, using your core muscles to keep the ball steady as you lift your chin and chest toward the ceiling. Pause for a moment in the peak contraction and slowly lower back to the starting position, relaxing completely along the ball to hyperextend slightly and get a good stretch.
MAXFIT TIP Imagine an orange between your chin and your chest to help you maintain proper form and lift straight up toward the ceiling (rather than curling toward your knees) and put maximum tension on your abs. For more of a challenge, move your feet closer together to make your core muscles fire harder when you’re curling. Bonus core muscles worked with feet together: outer hips and upper hamstrings.
TARGETS Internal and external obliques and hip stabilizers (hip flexors, glutes and inner and outer thigh muscles)
SETUP Lie on top of an exercise ball, with your feet spread wide for stability, and allow your spine to relax along the curve of the ball. Roll forward until your upper back and shoulders are fully supported, with your hips lifted. Place both hands behind your head for support, with your elbows flared.ACTION Exhale and lift your head and shoulders off the ball, using your core muscles to keep the ball steady as you lift your chin and chest toward the ceiling. Pause for a moment in the peak contraction and slowly lower back to the starting position, relaxing completely along the ball to hyperextend slightly and get a good stretch.
MAXFIT TIP Imagine an orange between your chin and your chest to help you maintain proper form and lift straight up toward the ceiling (rather than curling toward your knees) and put maximum tension on your abs. For more of a challenge, move your feet closer together to make your core muscles fire harder when you’re curling. Bonus core muscles worked with feet together: outer hips and upper hamstrings.
4. BALL HYPEREXTENSION
TARGETS Erector spinae (lower back) and glutes
SETUP Lie facedown on an exercise ball so that your hips and lower abdomen are at the apex of the ball. Anchor your feet in the crook of a wall or underneath a sturdy object and allow your head and shoulders to relax along the curve of the ball. Place both hands behind your head, with your elbows flared.
ACTION Keeping the ball steady, slowly lift your upper body off the ball until you’re in a straight line from head to heel—don’t go any higher. Pause for a moment and slowly lower back to the starting position.
MAXFIT TIP To make this exercise easier, cross your arms over your chest; to make it harder, extend them straight alongside your ears. For a bigger challenge, add a twist at the top of the move, opening your chest and arms to the side and alternating sides with each rep. Bonus core muscles worked with a twist: obliques, rhomboids, traps and hips.
TARGETS Erector spinae (lower back) and glutes
SETUP Lie facedown on an exercise ball so that your hips and lower abdomen are at the apex of the ball. Anchor your feet in the crook of a wall or underneath a sturdy object and allow your head and shoulders to relax along the curve of the ball. Place both hands behind your head, with your elbows flared.
ACTION Keeping the ball steady, slowly lift your upper body off the ball until you’re in a straight line from head to heel—don’t go any higher. Pause for a moment and slowly lower back to the starting position.
MAXFIT TIP To make this exercise easier, cross your arms over your chest; to make it harder, extend them straight alongside your ears. For a bigger challenge, add a twist at the top of the move, opening your chest and arms to the side and alternating sides with each rep. Bonus core muscles worked with a twist: obliques, rhomboids, traps and hips.
| EXERCISES | SETS |
REPS
|
| WEIGHTED CRUNCH | 3 |
8-10
|
| DECLINE BENCH CRUNCH | 3 | 10-12 |
| OBLIQUE BALL CRUNCH | 3 | 12-15 |
| BALL HYPEREXTENSION | 3 | 10-12 |
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