Chapter 10:
Core
YOUR CENTER OF ATTRACTION
If the number of infomercial products is any indication, people spend more money on their abs than on any other muscle group. And why wouldn’t they? Your abs—or more specifically, your core, which also includes the muscles of your lower back and hips—are involved in every single movement you do. And not just in the gym. If it weren’t for your core muscles, you wouldn’t even be able to stand or sit upright.
Of course, all of this usually has little to do with most women’s desire for tight tummy. It’s likely your true motivation is the visual appeal of a firm midriff.
Perhaps that’s because a flat stomach is an outward sign of a healthy, fit body. The take-home message: Sculpting toned abs makes your body not only look better, but work better, too.
Bonus Benefits
Live longer! A Canadian study of more than 8,000 people over 13 years found that those with the weakest abdominal muscles had a death rate more than twice that of the people with the strongest midsections.
Lift more! A stronger core supports your spine, making your entire body more structurally sound. That allows you to use heavier weights on every exercise.
A pain-free back! California State University researchers found that when people followed a 10-week core workout program, they experienced 30 percent less back pain.
• There’s no doubt that the most popular abs muscle is the rectus abdominis [1], also known as the six-pack. Despite its nickname, this muscle actually consists of eight segments that are separated by a dense connective tissue called fascia [A]. This muscle is one of those that counteract the pull of the muscles that extend your lower back, helping to keep your spine stable. Its other main duty is to pull your torso toward your hips. That’s why you can work this muscle by doing situps and crunches. However, the best way to train your rectus abdominis—and your core as a whole—is with spinal stability exercises, such as the plank and side plank.
• The abs muscles on the sides of your torso are the external obliques [2] and internal obliques [3]. These muscles help bend your torso to your side, help rotate your torso to your left and right, and perhaps most important, actually act to resist your torso from rotating. So rotational exercises such as the kneeling rotational chop train these muscles, as do antirotation exercises like the kneeling stability chop.
• Your deepest abdominal muscle is the transverse abdominis [4]. This muscle lies beneath your rectus abdominis and obliques, and its job is to pull your abdominal wall inward—as when you’re sucking in your gut.
• A long strip of fascia—the linea alba—creates the separation line down the middle of your abs and helps prevent your abs from being ripped apart by your obliques.
• A group of muscles on the fronts of your hips, known as your hip flexors [5], also play a valuable role in core strength. The reason: They originate on either your spine or pelvis, an area that you might call the ground floor of your core. A number of muscles qualify as hip flexors, but the main ones are the tensor fascia latae [B], psoas [C], and iliacus [D]. As the name suggests, these muscles allow you to flex your hips. To visualize, imagine raising your upper legs toward your chest. You can target these muscles with exercises such as the reverse crunch and the hanging leg raise.
• There are many lower-back muscles that contribute to your core strength, but for simplicity’s sake, the main ones are your erector spinae (shown as sacropsinalis) [6], multifidus [7], and quadratus lumborum [8]. Collectively, these muscles help keep your spine stable and also allow it to bend backward and to the side. They’re best trained with stability exercises such as the plank, side plank, and the prone cobra, and also with any exercise that requires you to bend or pull.
• What’s more, even though your gluteus maximus is technically a hip muscle—and was covered in depth in Chapter 9—it’s also worth mentioning here. That’s because it’s attached to your lower back by connective tissue and, therefore, works in conjunction with your other core muscles.
YOUR CORE, DEFINED
• While it’s common to use the words core and abs interchangeably, it’s not entirely accurate. That’s because the term core actually describes the more than two dozen abdominal, lower-back, and hip muscles that stabilize your spine to keep your torso upright. What’s more, your core muscles allow you to bend your torso forward, back, and from side to side, as well as rotate. As a result, your core is critical in everything you do—except, perhaps, sleeping.
Chapter 10:
Quick Reference
• Core: STABILITY EXERCISES
• Core: ROTATIONAL EXERCISES
• Core: TRUNK FLEXION EXERCISES
• Core: HIP FLEXION EXERCISES
• Core: SIDE FLEXION EXERCISES
• The Best Core Exercise You've Never Done
• The Best Stretch for Your Core
• WORKOUT: Sculpt Perfect Abs
• BONUS WORKOUT: Abs
• BONUS WORKOUT: Save Your Back in 7 Minutes
Core: STABILITY EXERCISES
In this chapter, you’ll find more than 100 exercises that target the muscles of your core. You’ll notice that certain exercises have been designated as a Main Move. Master this basic version of an exercise, and you’ll be able to do all its variations with flawless form.
STABILITY
EXERCISES
These exercises improve your ability to stabilize your spine. This is essential for lower-back health and peak performance in any sport. But don’t worry: Stability exercises are also highly effective at working the abdominal muscles that are most visible—including the ones that make up your six-pack.
Plank
• Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands.
• Your body should form a straight line from your shoulders to your ankles. If you were to place a broomstick on your back, it should make contact with your head, upper back, and butt.
• Your elbows should be directly under your shoulders.
• Brace your core by contracting your abs as if you were about to be punched in the gut.
• Squeeze your glutes.
• Hold this position for 30 seconds—or as directed—while breathing deeply.
45-Degree Plank
• Place your forearms on a bench instead of on the floor. Your arms and torso should form a 90-degree angle.
TIP
• The plank is easier when you place your elbows on a bench, since you don’t have to support as much of your body weight.
Kneeling Plank
• Instead of performing the exercise with your legs straight, bend your knees so that they help support your body weight.
Elevated-Feet Plank
• Place both feet on a bench.
TIP
• Elevating your feet increases the difficulty of the exercise.
Single-Leg Elevated-Feet Plank
• Place one foot on a bench and hold your other foot a couple of inches above it. Switch legs each set.
Extended Plank
• Place your weight on your hands (as you would for a pushup) and position them 6 to 8 inches in front of your shoulders.
TIP
• The farther your hands are in front of you, the harder the exercise.
Wide-Stance Plank with Leg Lift
• Move your feet out wider than your shoulders, and hold one foot a few inches off the floor. Switch legs each set.
Wide-Stance Plank with Diagonal Arm Lift
• Move your feet out wider than your shoulders, instead of placing them close together.
• Raise and straighten your right arm—with your thumb pointing up—and hold it diagonally in relation to your torso.
• Hold for 5 to 10 seconds and switch arms. That’s one rep.
Wide-Stance Plank with Opposite Arm and Leg Lift
• Move your feet out wider than your shoulders.
• Hold your left foot and your right arm off the floor for 5 to 10 seconds, then switch arms and legs and repeat. That's one rep. When you raise your arm and leg, focus on holding your hips and torso in place.
Swiss-Ball Plank with Feet on Bench
• Place your forearms on a Swiss ball and your feet on a bench.
TIP
• Putting your feet in on the bench raises your feet to the same level as your elbows, similar to how you would be on the floor—only the instability of the Swiss ball makes it harder to hold your position.
Quadruped
A
• Get down on your hands and knees with your palms flat on the floor and shoulder-width apart.
• Before starting, relax your core so that your lower back and abdomen are in their natural positions.
• Your knees should be bent 90 degrees.
• Your thighs should be perpendicular to the floor.
• Your knees should be hip-width apart.
B
• Without allowing your lower back to rise or round, brace your abs as if you were about to be punched in the gut. Hold your abs tight for 5 to 10 seconds, breathing deeply throughout the exercise. That’s one repetition.
Fire Hydrant In-Out
A
• Without allowing your lower-back posture to change, raise your right knee as close as you can to your chest. (Your knee may not move forward much.)
B
• Keeping your right knee bent, raise your thigh out to the side without moving your hips.
C
• Kick your raised right leg straight back until it’s in line with your torso. That’s one rep.
Quadruped with Leg Lift
• Without allowing your lower-back posture to change, raise and straighten your left leg until it’s in line with your body. Hold for 5 to 10 seconds.
• Return to the starting position. Repeat with your right leg. Continue to alternate back and forth.
Bird Dog
• Brace your abs, and raise your right arm and left leg until they're in line with your body. Hold for 5 to 10 seconds.
• Try to keep your hips and lower back still, even as you switch arms and legs.
• Return to the starting position. Repeat with your left arm and right leg. Continue to alternate back and forth.
Swiss-Ball Opposite Arm and Leg Lift
• Lie belly-side down with your navel over the center of a Swiss ball.
• You should be on the balls of both feet, with your hands placed flat on the floor.
• Brace your abs, and raise your right arm and left leg until they’re in line with your body and hold that position for a few seconds.
• Return to the starting position. Repeat with your left arm and right leg. Continue to alternate back and forth.
Cat Camel
• Position yourself on your hands and knees.
• Gently arch your lower back—don’t push—then lower your head between your shoulders and raise your upper back toward the ceiling, rounding your spine. That’s one repetition.
• Move back and forth slowly, without pushing at either end of the movement.
Side Plank
A
• Lie on your left side with your knees straight.
• Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder.
B
• Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
• Raise your hips until your body forms a straight line from your ankles to your shoulders.
• Breathe deeply for the duration of the exercise.
• Hold this position for 30 seconds (or as directed). That’s one set.
• Turn around so that you’re lying on your right side and repeat.
Modified Side Plank
• Bend your knees 90 degrees.
TIP
• Bending your knees reduces the amount of your body weight that you have to lift.
Rolling Side Plank
• Start by performing a side plank with your right side down. Hold for 1 second or 2 seconds, then roll your body over onto both elbows—into a plank—and hold for a second. Next, roll all the way up onto your left elbow so that you're performing a side plank facing the opposite direction. Hold for another second or two. That's one repetition. Make sure to move your entire body as a single unit each time you roll.
Side Plank with Feet on Bench
• Place both feet on a bench.
TIP
• Elevating your feet increases the difficulty of the standard side plank.
Side Plank with Elbow on Swiss Ball
• Place your forearm on a Swiss ball.
TIP
• The instability of the Swiss ball forces your core to work even harder.
Single-Leg Side Plank
• Raise your top leg as high as you can and hold it that way for the duration of the exercise.
Side Plank with Knee Tuck
• Lift your bottom leg toward your chest and hold it that way for the duration of the exercise.
Side Plank with Reach Under
• Lift your body into a side plank, and start with your right arm raised straight above you so that it’s perpendicular to the floor.
• Reach under and behind your torso with your right hand, then lift your arm back up to the starting position. That’s one rep.
Plyometric Side Plank
• Raise your top leg slightly, and move it forward and back at an even tempo.
TIP
• Moving your leg back and forth increases the challenge to your core by forcing you to stabilize your weight under conditions of varying force and movements.
• Before attempting this exercise, you should be able to hold the side plank for 60 seconds.
Side Plank and Row
• Attach a handle to the low pulley of a cable machine and grab it with your right hand.
• Brace your core and raise your body into a side plank. The cable should be taut and your arm straight.
• Bend your elbow and pull the handle to your rib cage, keeping your hips pushed up and forward.
• Slowly straighten your arm back out in front of you. That’s one repetition.
T-Stabilization
A
• Assume a pushup position.
• Your body should form a straight line from your head to your ankles.
• Brace your core.
B
• Keeping your arms straight and your body rigid, shift your weight onto your left arm and rotate your torso up and to the right until you’re facing sideways.
• Pause for 3 seconds, then lower back down to the starting position.
• Rotate to your left. That’s one rep.
• Continue to rotate back and forth, keeping your core stiff as you rotate from side to side.
Mountain Climber
A
• Assume a pushup position with your arms completely straight.
• Your body should form a straight line from your head to your ankles.
• Brace your core.
B
• Lift your right foot off the floor and slowly raise your knee as close to your chest as you can.
• Don’t change your lower-back posture as you lift your knee.
• Return to the starting position.
• Repeat with your left leg. Alternate back and forth for 30 seconds.
Mountain Climber with Hands on Bench
• Place your hands on a bench, then alternate raising each knee.
Mountain Climber with Hands on Medicine Ball
• Place your hands on a medicine ball, then alternate raising each knee.
Mountain Climber with Hands on Swiss Ball
• Place your hands on a Swiss ball, then alternate raising each knee.
Mountain Climber with Feet on Valslides
• Place each foot on a Valslide and bringone knee toward your chest by sliding your foot forward.
TIP
• As in the standard mountain climber, you can also perform this move with your hands on a bench, Swiss ball, or medicine ball.
Cross-Body Mountain Climber
• Raise your right knee toward your left elbow, lower, and then raise your left knee to your right elbow.
Cross-Body Mountain Climber with Feet on Swiss Ball
• With your feet on a Swiss ball, raise one knee toward your left elbow, lower, then raise the other knee.
Swiss-Ball Jackknife
A
• Assume a pushup position with your arms completely straight.
• Rest your shins on a Swiss ball.
• Your body should form a straight line from your head to your ankles.
• Brace your core and hold it that way.
B
• Without changing your lower-back posture, roll the Swiss ball toward your chest by pulling it forward with your feet.
• Pause, then return the ball to the starting position by lowering your hips and rolling the ball backward.
Single-Leg Swiss-Ball Jackknife
A
• Perform the exercise with just one leg, lifting one in the air as you pull the ball forward.
B
• Complete the prescribed number of repetitions with the same leg raised, and then do the same number with your other leg raised.
• Keep your free leg elevated.
McGill Curlup
A
• Lie faceup on the floor with your right leg straight and flat on the floor. Your left knee should be bent, and your left foot flat.
• Place your palms on the floor underneath the natural arch in your lower back. (Don’t flatten your back.)
B
• Slowly raise your head and shoulders off the floor without bending your lower back, and hold this position for 7 or 8 seconds, breathing deeply the entire time. That’s one repetition.
• Complete the prescribed number of reps, then do the same number with your left leg straight and your right bent.
Curlup with Raised Elbows
• Raise your elbows off the floor as you curl up.
TIP
• Raising your elbows makes the exercise even harder.
Swiss-Ball Rollout
A
• Sit on your knees in front of a Swiss ball and place your forearms and fists on the ball.
• Your lower back should be naturally arched.
• Your elbows should be bent about 90 degrees.
• Keep your core braced.
B
• Slowly roll the ball forward, straightening your arms and extending your body as far as you can without allowing your lower back to “collapse.”
• Use your abdominal muscles to pull the ball back to your knees.
Barbell Rollout
A
• Load a barbell with a 10-pound plate on each side and affix collars.
• Kneel on the floor and grab the bar with an overhand, shoulder-width grip.
• Your shoulders should start over the barbell.
• Stiffen your core and squeeze your glutes. This keeps your lower back from "collapsing" as you perform the exercise.
B
• Slowly roll the bar forward, extending your body as far as you can without allowing your hips to sag.
• Use your abdominal muscles to pull the bar back to your knees.
Slide Out
A
• Kneel on the floor and place both hands on a Valslide.
• Your hands should be under your shoulders.
B
• Slowly push the Valslide forward, extending your body as far as you can without allowing your hips to sag.
• Use your abdominal muscles to pull your hands back to below your shoulders.
Alternating Slide Out
A
• Place each hand on a Valslide and assume a pushup position with your arms completely straight and your legs extended.
• Your body should form a straight line from your head to your ankles.
B
• Keeping your body rigid and your arms straight, slide your right hand out in front of you as far as you comfortably can.
• Reverse the movement back to the starting position by pulling the Valslide back.
• Your body should remain rigid for the entire movement.
• Repeat, only push your left hand out this time. Alternate back and forth each repetition.
Lateral Roll
A
• Lie with your upper back placed firmly on a Swiss ball.
• Raise your hips so that your body forms a straight line from your knees to your shoulders.
• Hold a pole or broomstick, with your arms straight out from your sides.
B
• Without allowing your hips or arms to sag, roll across the Swiss ball as far as you can, taking tiny steps with your feet.
• Reverse directions and roll as far as you can to the other side.
Static Back Extension
• Position yourself in the back-extension station and hook your feet under the leg anchors.
• Raise your torso until it’s in line with your lower body.
• Your back should be slightly arched.
• Squeeze your shoulder blades together.
• Hold this position for 60 seconds, or until you can’t maintain perfect form.
Prone Cobra
A
• Lie facedown on the floor with your legs straight and your arms next to your sides, palms down.
B
• Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor.
• Simultaneously rotate your arms so that your thumbs point toward the ceiling. At this time, your hips should be the only parts of your body touching the floor. Hold this position for 60 seconds.
Cable Core Press
A
• With a hand-over-hand grip, grab a handle attached to the mid pulley of a cable station.
• Stand with your right side facing the weight stack and spread your feet about shoulder-width apart, your knees slightly bent.
• Step away from the stack so the cable is taut. Hold the handle against your chest and brace your abs.
B
• Slowly press your arms in front of you until they’re completely straight, pause for a second, and bring them back.
• Do all your reps, then turn around and work your other side.
Kneeling Stability Chop
A
• Attach a rope handle to the high pulley of a cable station. Kneel down next to the handle so that your right side faces the weight stack.
• With both hands, grasp the rope with an overhand grip, and hold it at arm's length, just in front of your left shoulder.
• Your hands should be about 18 inches apart.
• Your shoulders should be turned toward the rope, but your belly button should be pointing forward.
• Brace your core and squeeze your glutes.
B
• Keep your torso upright for the entire movement.
• Without moving your torso, pull the rope past your left hip.
• Reverse the movement to return to the starting position.
• Complete the prescribed number of repetitions toward your left side, then kneel with your left side facing the weight stack and do the same number of reps toward your right side.
Half-Kneeling Stability Chop
A
• Kneel down so that your outside knee is on the floor but your inside knee is bent 90 degrees, with your inside foot flat on the floor.
B
• Without moving your torso, pull the rope to your outside hip.
Standing Stability Chop
A
• Perform the movement standing in a staggered stance, your inside foot in front of your outside foot.
B
• Without moving your torso, pull the rope past your outside hip.
Kneeling Stability Reverse Chop
A
• Attach a rope handle to the low pulley of a cable station. Kneel down next to the handle so that your right side faces the weight stack.
• With both hands, grasp the rope with an overhand grip.
• Your shoulders should be turned toward the rope, but your belly button should be pointing forward.
B
• Keep your torso upright for the entire movement.
• Without moving your torso, pull the rope past your left shoulder.
• Reverse the movement to return to the starting position.
• Complete the prescribed number of repetitions toward your left side, then kneel with your left side facing the weight stack and do the same number of reps toward your right side.
Half-Kneeling Stability Reverse Chop
A
• Kneel down so that your inside knee is on the floor but your outside knee is bent 90 degrees, with your outside foot flat on the floor.
B
• Without moving your torso, pull the rope past your outside shoulder.
Standing Stability Reverse Chop
A
• Perform the movement standing in a staggered stance, your outside foot in front of your inside foot.
B
• Without moving your torso, pull the rope past your outside shoulder.
Core: ROTATIONAL EXERCISES
These exercises target all of your abdominal muscles, with an emphasis on your obliques. They also help your abs work in conjunction with the muscles of your lower back and hips so that you can rotate your body with more power. These movements are ideal for anyone who plays tennis, softball, or golf, since they improve your ability to throw and swing explosively.
Russian Twist
A
• Sit on the floor with your knees bent and your feet flat.
• Hold your arms straight out in front of your chest with your palms together.
• Lean back so your torso is at a 45-degree angle to the floor.
B
• Brace your core and rotate to the right as far as you can. (Rotate without raising or lowering your torso.)
C
• Pause, then reverse your movement and twist all the way back to the left as far as you can.
Weighted Russian Twist
A
• With both hands, hold the ends of a dumb-bell, the sides of a weight plate, or a medicine ball as you perform the movement.
• Your arms should be straight.
• Hold your torso at a 45-degree angle for the entire movement.
• Keep your feet flat on the floor.
B
• Brace your core, and rotate your torso to the right as far as you can.
C
• Rotate to the left as far as you can.
Elevated-Feet Russian Twist
A
• Raise your feet a few inches off the floor and hold them there as you perform the movement.
B
• Rotate your torso to the right. (Don't drop your feet.)
C
• Rotate your torso to the left.
Cycling Russian Twist
A
• Lift your legs so they’re elevated but parallel with the floor.
• Extend your left leg and twist to the right as you pull your right knee to your chest. Don’t let your legs touch the floor at any point during the move.
B
• Rotate to the left as you raise your left knee and straighten your right leg.
Swiss-Ball Russian Twist
A
• Lie with your middle and upper back placed firmly on a Swiss ball.
• Raise your hips so that your body forms a straight line from your knees to your shoulders.
• Hold your arms straight out in front of your chest with your palms together.
B
• Brace your core and roll your upper body to the right as far as you can. Don’t drop your hips, but allow them to rotate naturally.
C
• Reverse your movement and roll all the way back to the left as far as you can.
Hip Crossover
A
• Lie faceup on the floor with your arms straight out from your sides, palms facing up.
• Raise your legs off the floor so that your hips and knees are bent 90 degrees.
TIP
• This exercise is also known as the lower-body Russian twist and the windshield wiper.
B
• Brace your abs and lower your legs to the right as far as you comfortably can without lifting your shoulders off the floor.
C
• Reverse the movement all the way to the left. Continue to alternate back and forth.
Swiss-Ball Hip Crossover
A
• Squeeze a Swiss ball between your lower legs and the backs of your thighs.
B
• Keeping your shoulders on the floor, brace your abs and lower your legs to your right as far as you can.
C
• Reverse the movement all the back to the way left.
Dumbbell Chop
A
• Grab a dumbbell and hold it with both hands above your right shoulder.
• Set your feet shoulder-width apart.
• Rotate your torso to your right.
• Your arms should be straight.
• Brace your core.
B
• Swing the dumbbell down and to the outside of your left knee by rotating to the left and bending at your hips.
• Don’t round your lower back.
• Reverse the movement to return to the start.
• Complete the prescribed number of reps toward your left side, then do the same number on your right side, holding the dumbbell over your left shoulder.
Medicine-Ball Side Throw
A
• Grab a medicine ball and stand sideways about 3 feet from a brick or concrete wall, your left side closer to the wall.
• Hold the ball at chest level with your arms straight, and rotate your torso to your right.
• Your arms should be straight and parallel to the floor.
• Your feet should be shoulder-width apart and your knees slightly bent.
• Brace your core.
B
• Quickly switch directions and throw as hard as you can against the wall to your left.
• Pivot so that both feet turn in the direction you’re tossing the ball.
• As the ball rebounds off the wall, catch it and repeat the movement.
• Complete the prescribed number of repetitions, then do the same number with your right side facing the wall, throwing from your left.
Kneeling Rotational Chop
A
• Attach a rope handle to the high pulley of a cable station. Kneel down next to the handle so that your right side faces the weight stack.
• Rotate your body to grip the rope with both hands.
• Your torso should be turned toward the cable machine.
Your hands should be about 18 inches apart.
• Brace your core.
B
• Keep your torso upright for the entire movement.
• In one movement, pull the rope down and past your left hip as you simultaneously rotate your torso.
• Reverse the movement to return to the starting position.
• Complete the prescribed number of repetitions to your left side, then do the same number with your left side facing the stack, pulling toward your right.
Standing Split Rotational Chop
• Perform the movement standing in a staggered stance, your inside foot in front of your outside foot.
Standing Rotational Chop
• Perform the movement while standing with your feet shoulder-width apart.
• Pivot to your right as you pull the cable down and to your right.
Half-Kneeling Rotational Chop
A
• Kneel down so that your outside knee is on the floor but your inside knee is bent 90 degrees with your inside foot flat on the floor.
B
• Pull the rope past your outside hip.
Kneeling Rotational Reverse Chop
A
• Attach a rope handle to the low pulley of a cable station. Kneel down next to the handle so that your right side faces the weight stack.
• Brace your core and rotate your body to grip the rope with both hands.
• Your hands should be about 18 inches apart.
• Your shoulders should be turned toward the cable machine.
B
• Keep your torso upright for the entire movement.
• In one movement, pull the rope past your left shoulder as you simultaneously rotate your torso to the left.
• Reverse the movement to return to the starting position.
• Complete the prescribed number of reps to your left side, then do the same number with your left side facing the stack, rotating to your right.
Standing Split Rotational Reverse Chop
• Perform the movement standing in a staggered stance, your outside foot in front of your inside foot.
Standing Rotational Reverse Chop
• Perform the movement while standing with your feet shoulder-width apart.
• Pivot to your right as you pull the cable up and to your right.
Half-Kneeling Rotational Reverse Chop
A
• Kneel down so that your inside knee is on the floor but your outside knee is bent 90 degrees with your outside foot flat on the floor.
B
• Pull the rope past your outside shoulder.
Core: TRUNK FLEXION EXERCISES
These exercises target your rectus abdominis, a.k.a. your six-pack muscles. They also work your internal and external obliques.
Situp
A
• Lie faceup on the floor with your knees bent and feet flat.
• Place your fingertips behind your ears.
• Your elbows should be in line with your body.
B
• Raise your torso to a sitting position.
• The movement should be fluid, not jerky—if it’s the latter, you need to use a variation that’s easier.
• Slowly lower your torso back to the starting position.
Negative Situp
• Sit with your feet flat on the floor and your legs bent—as if you had just performed a situp—and slowly lower your body.
Modified Situp
• Hold your arms completely straight next to your body, raised just a bit so that they're parallel to the floor.
• Keep your arms parallel to the floor for the entire movement. (They’ll rise off the floor as your body does.)
Crossed-Arms Situp
A
• Perform the situp with your arms crossed in front of your chest.
B
• Contract your abs and curl your torso upward.
Weighted Situp
• Perform the situp while holding a weight plate across your chest.
Alternating Situp
• As you raise your torso, rotate it to the left so that your left elbow touches your left knee. Lower, and on the next situp, rotate to the other side so that your right elbow touches your right knee.
Decline Situp
A
• Position your feet under the leg anchors of a decline bench, and lie flat on your back.
B
• Raise your torso to a sitting position.
TIP
• Don’t pull your head forward as you raise your body. If you can’t help it, the exercise is too hard for you.
Crunch
A
• Sit on the floor with your knees bent and your feet flat on the floor.
• Place your fingertips behind your ears, and pull your elbows back so that they’re in line with your body.
B
• Raise your head and shoulders and crunch your rib cage toward your pelvis.
• Pause, then slowly return to the starting position.
Crossed-Arms Crunch
• Perform the crunch with your arms crossed in front of your chest.
Weighted Crunch
• Perform the crunch while holding a weight plate across your chest.
Elbow-to-Knee Crunch
• Lie faceup with your hips and knees bent 90 degrees so that your lower legs are parallel to the floor.
• Place your fingers on the sides of your forehead.
• Lift your shoulders off the floor and hold them there.
• Twist your upper body to the right as you pull your right knee in as fast as you can until it touches your left elbow. Simultaneously straighten your left leg.
• Return to the starting position and repeat to the right.
Raised-Legs Crunch
• Lie on your back with your hips bent 90 degrees and your legs straight.
• Hold your arms straight above your chest.
• Reach for your toes by crunching your head and shoulders off the floor.
• Lower your head and shoulders to the starting position.
V-Up
A
• Lie faceup on the floor with your legs and arms straight.
• Hold your arms straight above the top of your head.
B
• In one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes. Your torso and legs should form a V.
• Lower your body back to the starting position.
Medicine-Ball V-Up
A
• Hold a medicine ball as you do the exercise.
B
• In one movement, lift your torso and legs as your bring the ball toward your feet.
Modified V-Up
A
• Lie faceup on the floor with your legs straight and your arms at your sides.
• Hold your arms slightly off the floor, your palms facing down.
B
• In one movement, quickly lift your torso into an upright position as you pull your knees to your chest.
• Keep your arms parallel to the floor.
• Lower your body back to the starting position.
Swiss-Ball Crunch
A
• Lie with your hips, lower back, and shoulders in contact with a Swiss ball.
• Place your fingertips behind your ears, and pull your elbows back so that they’re in line with your body.
• Your feet should be flat on the floor.
B
• Raise your head and shoulders and crunch your rib cage toward your pelvis.
• Pause, then slowly return to the starting position.
• Don’t allow your hips to drop as you crunch up.
Weighted Swiss-Ball Crunch
A
• Hold a weight plate across your chest.
B
• Raise your head and shoulders off the ball, and crunch your rib cage toward your pelvis.
Medicine-Ball Slam
A
• Grab a medicine ball and hold it above your head.
• Set your feet shoulder-width apart.
• Your arms should be slightly bent.
B
C
• Reach back as far as you can, then slam the ball to the floor in front of you.
• Slam the ball to the floor in front of you. Catch the rebound, and repeat. (Be careful: an errant throw or catch can cause the ball to bounce back at your face.)
Single-Leg Medicine-Ball Slam
• Stand on one leg as you perform the exercise.
Kneeling Cable Crunch
A
• Attach a rope handle to the high pulley of a cable station, and kneel with your back to the weight stack.
• Drape the rope around your neck and hold an end against your chest with each hand.
B
• Crunch your rib cage toward your pelvis.
• Pause, then slowly return to the starting position.
Standing Cable Crunch
A
• Attach a rope handle to the high pulley of a cable station, and stand with your back to the weight stack.
• Drape the rope around your neck and hold an end against your chest with each hand.
• Your elbows should be pointing straight down to the floor.
B
• Crunch your rib cage toward your pelvis.
• Pause, then slowly return to the starting position.
Core: HIP FLEXION EXERCISES
These exercises target your hip flexors and your external obliques. They also work many of your other core muscles, including your rectus abdominis.
Reverse Crunch
A
• Lie faceup on the floor with your palms facing down.
• Bend your hips and knees 90 degrees.
• Hold your feet together.
B
• Raise your hips off the floor and crunch them inward.
• Your knees should move toward your chest.
• Imagine that you are emptying a bucket of water that’s resting on your pelvis.
• Your hips and lower back should raise up off the floor.
C
• Pause, then slowly lower your legs until your heels nearly touch the floor.
TIP
• Don’t change the bend in your knees from start to finish.
Swiss-Ball Reverse Crunch
A
• Lie faceup on a Swiss ball with your legs bent.
• Hold on to a sturdy object for support.
• Bend your knees 90 degrees and hold them that way.
• Position the middle of your back on the ball.
B
• Lift your hips up and in, pause, then lower them back to the starting position.
• Your hips and lower back should raise off the ball.
Incline Reverse Crunch
A
• Lie faceup on a slant board with your hips lower than your head. Grab the bar behind your head for support, or simply grasp the sides of the bench.
B
• Lift your knees toward your chest.
• Hold your feet together.
• Your hips and lower back should raise off the bench.
C
• Slowly lower your feet toward the floor.
TIP
• Lower your legs as far as you can while still being able to do the exercise with perfect form.
To make the incline reverse crunch even harder, hold a dumbbell between the inside edges of your shoes (as shown) as you perform the exercise. Keep your feet together, and the dumbbell won't fall.
Foam-Roller Reverse Crunch on Bench
A
• Lie faceup on a bench and hold a foam roller between the backs of your ankles and thighs.
• The fronts of your thighs should be facing your chest.
• Grasp the sides of the bench, next to your head.
B
• Raise your hips and bring your knees toward your shoulders without releasing the roller.
• Pause, then lower.
TIP
• Squeezing the foam roller between your legs deactivates your hip flexors, forcing your abdominal muscles to do more work.
Foam-Roller Reverse Crunch with Dumbbell
A
• Lie on the floor instead of on a bench, and grasp a heavy dumbbell that’s set on the floor behind you.
B
• Raise your hips and bring your knees to your chest.
TIP
• Because the dumbbell is less secure than the bench (it weighs less), this variation forces your abdominals to work harder than the Main Move.
Foam-Roller Reverse Crunch with Medicine Ball
A
• Lie on the floor instead of on a bench, and grasp a medicine ball that’s set on the floor behind you.
B
• Raise your hips and bring your knees to your chest.
TIP
• Holding a medicine ball requires even greater strength in your abdominals than the dumbbell variation of the exercise.
Leg-Lowering Drill
A
• Lie faceup on the floor, and raise your upper legs until they’re perpendicular to the floor.
• Bend your knees slightly.
• Hold your feet together.
• Brace your core.
B
• Without changing the arch in your lower back or the angle of your knees, brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can. One trick: Press your lower back toward the floor as you perform the movement.
• Once your feet touch the floor, raise them back to the starting position and repeat.
Single-Leg-Lowering Drill
• Hold one leg to your torso with both hands. Do all your reps, then switch legs and repeat.
Swiss-Ball Pike
A
• Assume a pushup position with your arms completely straight.
• Position your hands slightly wider than and in line with your shoulders.
• Rest your shins on a Swiss ball.
• Your body should form a straight line from your head to your ankles.
B
• Without bending your knees, roll the Swiss ball toward your body by raising your hips as high as you can.
• Don’t round your lower back.
• Pause, then return the ball to the starting position by lowering your hips and rolling the ball backward.
Hanging Leg Raise
A
• Grab a chinup bar with an overhand, shoulder-width grip, and hang from the bar with your knees slightly bent and feet together. (If you have access to elbow supports—sling-like devices that hang from the bar—you may prefer to use those.)
B
• Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest.
• Pause when the fronts of your thighs reach your chest, then slowly lower your legs back to the starting position.
TIPS
• Don’t simply bend your knees and lift your legs up. Instead, imagine scooping your hips up and pulling them toward you.
• If you’re strong enough to perform this exercise, you shouldn’t have to lean backward. In fact, your shoulders should remain in place or round forward slightly.
Hanging Single-Leg Raise
• Maintain an upright torso, and simply raise one leg as far as you can without allowing your other leg to pull forward. Pause, then slowly lower back to the starting position and repeat with your other leg. Alternate back and forth.
Hanging Hurdle
A
• Place a bench under and perpendicular to a chinup bar.
• Hang from the bar with your legs to one side of the bench, feet together and knees slightly bent.
B
• Without changing the bends in your knees or elbows, lift your legs over the bench to the opposite side.
• Repeat back and forth for 10 to 15 seconds.
Medicine-Ball Leg Drops
A
• Lie faceup on the floor and squeeze a light medicine ball between your ankles.
• Keep your legs nearly straight and hold them directly above your hips.
B
• Allow your legs to drop straight down as far as possible without touching the floor. (It should feel like you’re “throwing on the brakes.”)
• In the same motion, return your legs to the starting position as fast as possible. That’s one rep.
TIP
• In a pinch, a basketball can work in place of the medicine ball.
Core: SIDE FLEXION EXERCISES
These exercises target your internal and external obliques, the muscles on the sides of your torso. They also hit your quadratus lumborum, a lower-back muscle that helps you bend to the side.
Side Crunch
A
• Lie faceup with your knees together and bent 90 degrees.
• Without moving your upper body, lower your knees to the right so that they’re touching the floor.
• Place your fingers behind your ears.
B
• Raise your shoulders toward your hips.
• Pause for 1 second, then take 2 seconds to lower your upper body back to the starting position.
Overhead Dumbbell Side Bend
A
• Hold a pair of dumbbells over your head, in line with your shoulders, with your arms straight.
• Brace your core.
• Lock your elbows.
B
• Without twisting your upper body, slowly bend directly to your left side as far as you can.
• Hold your arms in position as you lower your torso.
• Pause, return to an upright position, then bend to your right side. Alternate back and forth with each repetition.
Swiss-Ball Side Crunch
A
• Grasp a chinup bar with an overhand grip and hang from it at arm’s length.
• Lift your legs until your hips and knees are bent at 90-degree angles.
B
• Raise your right hip toward your right armpit. Your lower legs should be nearly parallel to the floor.
• Pause, then return to the starting position and lift your left hip toward your left armpit. Alternate back and forth with each repetition.
Hanging Oblique Raise
A
• Lie sideways on a Swiss ball and brace your right foot against a wall or against a heavy object. Place your fingers behind your ears.
• Cross your right leg over your left, and place your right foot flat on the floor.
• Allow your torso to wrap around the ball.
B
• Lift your shoulders and crunch sideways toward your hip.
• Pause, then return to the starting position.
• Complete the prescribednumber of reps on that side, then do the same number on your other side.
• Keep your left foot flat on the floor for balance and stability.
THE BEST CORE EXERCISE YOU’VE NEVER DONE
Core Stabilization
Instead of rotating your core to move a weight, this exercise moves the weight around your core. Constantly shifting the location of the load forces your core muscles to perpetually adjust in order to keep your body stable. This not only builds your abs, but also more closely mimics the way your core muscles have to fire when you’re playing sports—giving you an edge anytime you step on the court.
A
• Sit on the floor with your knees bent.
• Hold a weight plate straight out in front of your chest.
• Lean back so your torso is at a 45-degree angle to the floor, and brace your core.
• Don’t round your lower back.
B
• Without moving your torso, slowly (take 2 seconds) rotate your arms to the right as far as you can. Pause for 3 seconds.
C
• Slowly rotate your arms to the left as far as you can.
• Pause again, then continue to alternate back and forth for the allotted time. A good goal: 30 seconds.
TIP
• Your belly button should point straight ahead at all times.
THE BEST STRETCH FOR YOUR CORE
Half-Kneeling Rotation
Why it’s good: Long hours of sitting at a desk or in front of a steering wheel can reduce the ability of your upper spine to rotate and bend to the side. This can lead to rounded shoulders and a hunched posture. This stretch increases the mobility of your upper spine, improving your posture as well as enhancing your rotation for sports such as golf, tennis, and softball.
Make the most of it: Hold this stretch for 5 seconds per repetition, and do 15 repetitions. Do a total of three sets. Perform this routine daily, and up to three times a day if you’re really tight.
A
• Hold a broomstick across your upper back.
• Kneel down on your left knee and bend your right knee 90 degrees, with your right foot flat on the floor.
• Brace your abs and hold them that way.
• Your torso should be upright.
B
• Keeping your back naturally arched, rotate your left shoulder toward your right knee. Hold that position for the prescribed amount of time.
• Return to the starting position. That’s one repetition.
• Complete the prescribed number of reps toward your right side, then switch knee positions and do the same number to your left side.
SCULPT PERFECT ABS
Work your abs like never before, with these cutting-edge core routines from Tony Gentilcore, CSCS. Tony is the cofounder of Cressey Performance in Hudson, Massachusetts, and a frequent guest host of an always informative Internet podcast called The Fit-Cast. (Check it out at fitcast.com.) Each of the three workouts he’s provided sculpts your six-pack by forcing your abs to resist rotation and work double time to keep your spine stable.
How to do the workouts: Choose one of the three routines and perform the exercises in the order shown, using the prescribed sets, reps, and rest periods. Do the exercises as a circuit, completing one set of each in succession. Once you’ve done one set of each exercise, repeat the entire circuit two more times. For best results, complete this workout twice a week. After 4 weeks, try one of the other routines.
Workout A
EXERCISE 1: Cable core press
Do 10 repetitions for each side, then rest for 30 to 45 seconds and move on to the next exercise.
EXERCISE 2: Reverse crunch
Do 12 repetitions, then rest for 30 to 45 seconds and move on to the next exercise.
EXERCISE 3: Barbell rollout
Do 8 repetitions, then rest for 60 seconds and repeat the entire circuit two times.
Workout B
EXERCISE 1: Kneeling stability chop
Do 8 repetitions for each side, then rest for 30 to 45 seconds and move on to the next exercise.
EXERCISE 2: Swiss-ball plank
Hold for 30 seconds, then rest for 30 to 45 seconds and move on to the next exercise.
EXERCISE 3: Swiss-ball rollout
Do 8 repetitions, then rest for 60 seconds and repeat the entire circuit two times.
Workout C
EXERCISE 1: Single-arm cable chest press
Do 10 repetitions for each side, then rest for 30 to 45 seconds and move on to the next exercise.
EXERCISE 2: Standing stability chop
Do 10 repetitions for each side, then rest for 30 to 45 seconds and move on to the next exercise.
EXERCISE 3: Rolling side plank
Hold each position for 5 seconds, then rest for 60 seconds and repeat the entire circuit two times.
BONUS ABS WORKOUT!
For each routine, perform the exercises in the order shown, using the prescribed sets, reps, and rest periods. The Level 1 routine is the easiest, and a good place for beginners to start; the Level 3 routine is the most difficult. For best results, complete this workout twice a week. If you start with the Level 1 workout, do it for 3 or 4 weeks, then progress to Level 2, and so forth.
LEVEL 1
1. Plank
Hold the plank for 30 seconds. Rest for 30 seconds and repeat once.
2. Mountain climber with hands on bench
Each time your raise your knee toward your chest, pause for 2 seconds, and then slowly lower your leg back to the start. Alternate your legs back and forth for 30 seconds. Rest for 30 seconds and repeat once.
3. Side plank
Hold the plank for 30 seconds. Rest for 30 seconds and repeat once.
LEVEL 2
Hold the plank for 30 seconds. Rest for 30 seconds and repeat once.
2. Mountain climber with hands on Swiss ball
Each time your raise your knee toward your chest, pause for 2 seconds, and then slowly lower your leg back to the start. Alternate your legs back and forth for 30 seconds. Rest for 30 seconds and repeat once.
3. Side plank with feet on bench
Hold the plank for 30 seconds. Rest for 30 seconds and repeat once.
LEVEL 3
Hold the plank for 30 seconds. Rest for 30 seconds and repeat once.
Do two sets of 15 reps, resting for 30 seconds between sets.
Hold the plank for 30 seconds. Rest for 30 seconds and repeat once.
BONUS WORKOUT:
SAVE YOUR BACK IN 7 MINUTES
To reduce your chances of a back attack, try this workout from Stuart McGill, PhD, professor of spine biomechanics at the University of Waterloo, and author of Low Back Disorders. This 7-minute (or less) workout increases the endurance of your deep back and abdominal muscles, to improve spine stability and ultimately reduce lower-back stress. Do this routine once a day, every day. Simply perform the exercises as a circuit, doing one set of each movement without rest in between.
Do five to eight repetitions.
Hold the curlup position for 7 or 8 seconds, then lower momentarily. That’s one repetition. Do four repetitions, then switch legs and repeat.
Hold the side-plank position for 7 or 8 seconds, then lower your hips for a moment. That’s one repetition. Do four or five repetitions, then switch sides and repeat.
Hold the bird-dog position for 7 or 8 seconds, then lower your arm and leg momentarily. That’s one rep. Do four repetitions, then switch arms and legs and repeat.