Injury-Proof Your Back, and Tighten and Tone Your Middle.
First, let’s make one thing abundantly clear: Your core is more than your abs. Somewhere along the way, well-intentioned exercisers (and, indeed, even fitness instructors) started using the two terms, “core” and “abs,” synonymously. The abdominals are essential players in your core muscle group, but they have an equally important supporting cast—namely all the muscles that run from your hips to your shoulders, including the muscles of your back and your obliques, which run down the sides of your torso. Mark Verstegen, the trainer and author of the book Core Performance who brought the concept of core training to the mainstream, likens strengthening this whole system of muscles to giving yourself a full-body makeover. You’ll feel younger, stronger, and even smarter in the long run.
HERE’S WHAT THESE WORKOUTS PROMISE: STRAIGHTER, STRONGER POSTURE Your core muscles are the scaffolding that hold you upright. The stronger and more balanced they are, the straighter (and taller and thinner) you’ll look. BULLET-PROOF BACK (AND MORE) Studies show that much common back pain can be alleviated by strengthening the supporting muscles that run up and down your spine, as well as the deep abdominal muscles that create a corset for your midsection. LIGHTNING FAST REACTIONS “Stabilizing your core hones your fine motor skills, so you can react quickly and stay balanced on unstable surfaces,” says Verstegen.
Flat Belly Without a Single Crunch Workout
Stability Ball Pelvic Tilt Crunch
Arm Pullover Straight-Leg Crunch
The Perfect Crunch Circle Crunch
IMPROVED MENTAL FUNCTION Your spine is the messenger between your brain and your body. “Having a stable and aligned spine allows your brain to receive your body’s messages more efficiently,” Verstegen says.
A FLATTER BELLY Training your core will indeed give you a flatter belly as you strengthen the soft and sagging muscles around your midsection.
The following workouts are designed to strengthen your entire core with a variety of moves that challenge your balance, stability, and rotational strength. For the best results, do one (or more) of these core workouts 2 days a week. You can do more, just be sure to leave a day of rest between workouts so your muscles can recover. Do the prescribed number of sets and reps for each exercise.
Each workout also lets you hone in on a special problem area, whether it be a lower-belly pooch or upper-back bra bulge. Pick the superfast workouts that hit your problem areas and you’ll start seeing results in as little as 4 weeks!
ANATOMY LESSON
YOUR CORE, the girdle of muscles that stabilize the spine, is made up of more than two dozen muscles. Get to know the key players:
Rectus abdominis: The six-pack muscles in front of your belly that are activated when you do crunches
Transverse abdominis: Deep muscles under the six-pack that pull your abdominal wall inward
Obliques: The abs muscles on the sides of your torso that help you bend to the side and resist rotation
Hip flexors: The muscles that allow you to flex your hips and raise your upper legs to walk and run
Lower back: The many muscles here play a critcal role in core mechanics by keeping your spine stable when you bend backward
I remember when crunches became “the” ab-toning exercise du jour. Everyone was doing dozens of crunches a day; there were even special crunch devices to save the strain on your neck. Though the crunch is an effective move, there’s more than one way to firm a midsection. Like this crunchless workout of dynamic exercises that will streamline your silhouette fast.
START HERE:
Do these moves one after another with no rest in between. Rest for 60 seconds at the end. Then repeat the circuit once more.
A
• Squat, holding a medicine ball next to your left hip with both hands.
• Don’t round your lower back.
• Set your feet shoulder-width apart.
B
• Keep your arms straight and raise the ball up and across your body until you’re standing and the ball is above your right shoulder.
• Lower back to the starting position. That’s 1 rep.
• Brace your core.
REPS: Do 10, then start with the ball next to your right hip and raise it to your left shoulder 10 times.
A
• Hold a dumbbell and raise your left arm, keeping your elbow close to your ear.
B
• Step forward with your right foot, lowering until your thigh is parallel to the floor.
• Push off your right foot to stand. That’s 1 rep.
REPS: Do 8 to 10 with each leg and arm.
A
• Assume a reverse plank position with legs outstretched, hands behind your butt, fingers forward.
B
• Press up onto your hands and lift your right leg, keeping your hips raised.
• Hold for 3 seconds. Then lower your leg.
TIP: Weak glutes contribute to unflattering belly bulge. These moves will fix that.
DO MORE STABILITY EXERCISES
Don’t like crunches? Fine with us. You’d be better off doing stability exercises—like planks, chops and mountain climbers. Those moves work the muscles that stabilize your spine, which is your core’s more important job. If you didn’t have these muscles, your torso would flop over like a limp stalk of boiled asparagus instead of staying straight upright. Crunches and situps work the abdominal muscles that flex the spine. But rounding your lower back repeatedly with these exercises can con-tribute to lower-back problems. So make the most of your core with stability exercises while adding occasional moves that rotate and flex the trunk, exercise the hip flexors, and work the obliques for a solid, stable core.
REPS: Do 10 times on each side.
A
• Hold a dumbbell in your right hand, bend your knees, and lean forward from your hips.
• Don’t round your lower back.
• Bend your knees slightly
B
• Brace your abs and pull the weight up to chest height without rotating your torso.
• Return to the starting position. That’s 1 rep.
• Don’t rotate or lift your torso as you row the weight.
REPS: Do 10 to 12 with each arm.
A
• Sit on the floor with your legs fully extended, leaning back on your elbows, your fingers cupping the sides of your hips.
B
• Engage your core and lift your legs about 45 degrees.
• Point your toes, press your thighs together, and trace 12 large clockwise circles, then 12 counterclockwise circles.
• Keep your feet and thighs together as you make circles with your legs.
REPS: Do 12 each way.
A
• Assume a plank position with your forearms flat on the floor and your palms down.
• Your body should form a straight line from your head to your ankles.
• Brace your core.
B
• Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance.
• Repeat to the right. That’s 1 rep.
REPS: Do three sets of 8 to 10, resting for 30 seconds between sets.
• Don’t change your lower-back posture as you twist your body.
A
• Grab a 5-pound medicine ball and stand with your feet shoulder-width apart, knees slightly bent.
• Hold the ball with both hands in front of your chest.
B
• Lower your hips and touch the ball outside your left foot.
C
• Stand up quickly, bringing the ball across the front of your body, and toss it to a partner, releasing to the right at about shoulder height.
• Have the partner toss it back. That’s 1 rep.
• Use a full range of motion as you move the ball across your body. Extend your arms at the low position and as you throw.
REPS: Do 10, then repeat to the other side.
If you’re pouring out over the waistband of your pants, you’ve got muffin top going on. Firming your obliques can shrink the spillage.
START HERE:
Do these moves one after another with no rest between them. Then repeat the circuit for a total of two times.
A
• Assume a plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor.
B
• Draw your knees toward your right shoulder.
• Return to the center, then draw your knees toward your left shoulder. That’s 1 rep.
REPS: Do 12 to 15.
A
• Assume a plank position with your hands on a 12- to 18-inch high step.
B
• With your weight on your left arm, rotate your body while raising your right arm toward the ceiling.
• Transfer your weight to your arm and hand when moving the opposite hand on and off the step.
• Brace your core throughout the movement.
C
• Return to the plank position and step your hands, right then left, to each side of the bench. Step back up, leading with your left hand. That’s 1 rep.
REPS: Do 8 to 10, then repeat the exercise, this time raising your left arm toward the ceiling.
A
• Lie on your left side with your legs stacked, your head resting on the bottom arm, your right hand on the floor.
• Lift your right leg to 45 degrees, hold for a breath and return.
B
• Next, squeeze your legs together and lift both off the floor. Hold for a breath, then lower them.
REPS: Do 8 to 10, then repeat the moves while lying on your right side.
A
• Stand with your shoulders in line with your hips and raise your right arm. Shift onto your left leg and lift and rotate your right leg at the hip, turning your toes out.
B
• Crunch your right elbow and right knee together, pinching your waist. Return to the starting position.
REPS: Do 10 to each side.
A
• Stand with your feet about 3 feet apart, knees slightly bent and hands clasped around a 2- to 5-pound dumbbell held in front of your chest.
• Point toes outward slightly.
B
• Keeping your hips still, bring your hands down to your right hip, “paddling” backward. Next, raise your hands up to chest level and then paddle them to the left hip.
• The paddling-a-canoe motion engages your back and oblique muscles.
REPS: Do 20 alternating from side to side.
A
• Assume a left-side plank position, your left elbow directly under your shoulder.
• Brace your abs and reach your right hand toward the ceiling.
• Before attempting this exercise, you should be able to hold the side plank for 60 seconds.
B
• Slowly tuck your right arm under your body and twist forward until your torso is almost parallel to the floor. Return to the side plank. That’s 1 rep.
REPS: Do 5 to 10 on each side.
A
• Lie on your back with your hands together straight overhead.
B
• Contract your abs and crunch up, bringing your hands over to the outside of your left thigh. Return to the starting position and repeat to the right. That’s 1 rep.
TIP: This rotational exercise helps your abs work with your lower back and hip muscles to rotate your body with more power for explosive sports moves.
REPS: Do 15. As you get stronger, grab a 3- to 5-pound dumbbell with both hands and do 10.
Nothing wrecks a good look in a tight-fitting top faster than two flabby rolls spilling out over your bra straps. Working the back and sides of your core as well as the abdominal muscles in the front will give you smooth, sleek lines even in your clingiest clothes.
START HERE:
Do these moves one after another with no rest between them. Then repeat the circuit for a total of three times.
A
• Rest your hips and belly on a stability ball. Straighten your legs and position your toes hip-width apart on the floor. Extend your arms in line with your shoulders.
B
• Lift your right leg off the floor while reaching your arms as far out as possible. That’s 1 rep. Repeat with the left leg.
REPS: Do 12 to 16, alternating sides.
A
• Lie on your back on the floor, bend and hold onto your shins, and curl your shoulders up off the floor.
• Raise your shoulders off the floor.
B
• Keeping your hips down and your lower back pressed into the floor, extend your legs up and out at a 45-degree angle to the floor as you reach your arms straight up (biceps near ears), forming a wide U shape with your body.
• Hold this position, pressing your ribs down toward the floor.
• Use your abs to bring your legs and arms back to the starting position, with your knees bent.
• Brace your core. Don’t hold your breath.
REPS: Do 5 to 10.
TRAIN YOUR ABS FAST
Do your core exercises explosively. Spanish scientists found that performing ab exercise at a fast tempo activates more muscle than doing them slowly. The reason: To speed your movement, your muscles have to generate greater amounts of force.
A
• Assume a pushup position with your hands on the floor directly under your shoulders.
• Brace your core.
B
• Shift your weight to your left hand and rotate your body, raising your right arm into the air so that your arms and torso form a T.
• Hold for 1 or 2 seconds, then return to the starting position. Next, repeat the exercise by raising your left arm. That’s 1 rep.
• Keep your core stiff as you rotate from side to side.
REPS: Do 8 to 10.
A
• Grab a pair of dumbbells with an overhand grip and stand with your feet shoulder-width apart and your knees slightly bent. Bend at your hips, keeping your lower back naturally arched, and lower your torso until it’s almost parallel with the floor. Let the dumbbells hang at arm’s length from your shoulders.
B
• Now pull the dumbbell in your right hand to the side of your torso by raising your upper arm, bending your elbow, and squeezing your shoulder blade toward your spine.
• As you lower that dumbbell, row the dumbbell in your left hand to the side of your torso. That’s 1 rep.
• As you lift one dumbbell, lower the other.
REPS: Do 8 to 10.
A
• Stand with your feet about 3 feet apart and clasp a 2- to 5-pound dumbbell in front of you with both hands.
• Contract your abs and perform a plié keeping your hands toward the floor.
B
• As you push up, raise your arms to the left.
• Next, lower your hands with another plié and then lift them to the right. That’s 1 rep.
• You can also do this move without a dumbbell in your hands.
REPS: Do 20.
Even otherwise slender, fit women can end up with a sway belly due to underworked lower-abdominal muscles. Runners and other cardio junkies are notorious for letting their midsections go soft while they spend hours on their legs. This workout is designed to tap into the deep abdominal muscles—the transverse abdominis—that pull in your waistline like a natural corset.
START HERE:
Do these moves one after another with no rest in between. Then repeat the circuit for a total of two times.
Stability Ball Pelvic Tilt Crunch
A
• Grab a 5- to 10-pound medicine ball. Lie faceup on a stability ball with your back and head pressed into the ball, your feet together on the floor, and the medicine ball positioned against your chest.
B
• Brace your abs and crunch up until your shoulders are off the ball.
• Then reach the medicine ball toward the ceiling.
• Lower it down and return to the starting position.
REPS: Do 12 to 15.
A
• Assume a plank position with your hands shoulder-width apart on either side of a stability ball.
B
• Draw your right knee toward your chest.
• Hold for 1 second, then return to the plank position.
• Repeat with your left knee. That’s 1 rep.
REPS: Do 12 to 15.
A
• Grab a 5- to 10-pound medicine ball and kneel on the floor with your knees hip-width apart.
• Lengthen your spine and press the ball against your abs.
B
• Slowly lean back as far as possible, keeping your knees planted.
• Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position.
HAVE A BALL!
People who add stability ball exercises to their ab workouts build midsections that are four times more stable than those who do no stability ball moves, according to a study published in the Journal of Strength and Conditioning Research.
REPS: Do 12 to 15.
Arm Pullover Straight-Leg Crunch
A
• Grab a pair of 10- to 12-pound dumbbells and lie on your back with your arms extended behind you.
• Extend your legs at a 45-degree angle.
B
• Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they’re perpendicular to the floor.
• Return to the starting position (don’t let your legs touch the floor).
REPS: Do 12 to 15.
A
• Stand with your shoulders in line with your hips and extend your left arm up and your right leg to the side, toes pointed.
B
• Next, lower your left elbow and raise your right knee, crunching them together on a diagonal line.
• Return to the starting position.
REPS: Do 12 to 15 on each side.
A
• Lie on your back with your arms at your sides, your legs straight, and your heels hovering 6 to 12 inches off the floor.
B
• Start sitting up while elevating your left arm with the elbow bent so it resembles a sprinter’s pumping motion. At the peak of the situp, bring your right knee to your chest.
• Return to the starting position, keeping your legs raised, and repeat with the opposite arm and leg. That’s 1 rep.
• Control your movement through the entire exercise, bracing your core to keep pressure off your back
REPS: Do 10 to 12.
A
• Sit on a stability ball facing a wall, then lie back so the middle to small of your back is resting on the ball.
• Place your feet hip-width apart on the wall with your knees bent to 90 degrees; cross your hands over your chest.
B
• Curl up and twist through the waist to the left.
• Return to center and curl down.
• Alternate to twist right. That’s 1 rep.
REPS: Do 10 to 12.
To blast away belly fat while firming all those key core muscles, you need to crank up your calorie burn. This action-packed routine that includes moves from Kurt, Brett, and Mike Brungardt, brothers and authors of The Complete Book of Core Training, hits every body muscle needed to form a flat belly and raises your heart rate to burn belly fat fast.
START HERE:
Do these exercises in order. Between exercises, don’t rest; instead, jump rope (or do high-intensity calisthenics) for 60 seconds. Perform the entire circuit once and you’re done!
A
• Stand with your legs hip-width apart, arms extended overhead with hands just touching.
B
• Bending forward at the waist, reach down with both hands and touch your right foot, keeping your torso straight and moving as one unit.
• Straighten back to the starting position. Repeat on the opposite side to complete 1 rep.
REPS: Do 10 to 20.
A
• Lie on your belly with your legs straight and your toes touching the floor.
• Bend your arms with your palms on the floor in line with your ears.
B
• Reaching both arms back and up, bend your right leg, reaching your heel toward your butt as you touch your hands to your right ankle.
• Slowly lower your arms and leg to the starting position. Repeat with your left leg to complete 1 rep.
REPS: Do 10 to 20.
PROTECT YOUR NECK
Put your tongue on the roof of your mouth when you do crunches or other ab moves where you lift your upper body. “It will help align your head properly, which helps reduce neck strain,” says Michael Mejia, CSCS, Men’s Health exercise advisor and a strength and conditioning specialist in Long Island, New York.
A
• Lie on your left side, your legs stacked and straight.
• Wrap your left arm in front of your torso, placing it on your right hip, and put your right hand behind your head.
B
• Simultaneously raise your torso and legs, bringing your shoulders toward your hips.
• Return to the starting position in a controlled motion and repeat for all reps, then switch sides and repeat the same number of reps to complete one set.
TIP: If the exercise is too hard, start by lifting only your legs.
REPS: Do 10 to 20 on each side.
A
• Lie faceup with your legs straight and in line with your hips and perpendicular to your torso.
• Extend your arms in front of you, keeping them in line with your shoulders. Contract your abs and lower your legs so they’re at a 45-degree angle with your hips.
B
• Bring your hands together and reach toward your left leg, simultaneously raising it in line with your hips.
• Lower your left leg to the 45-degree position. Repeat with the right leg to complete 1 rep.
REPS: Do 10 to 20.
GIVE YOUR CORE A WALK OUT
Canadian researchers found that the plank walkout achieves 100 percent activation of your rectus abdominis (the six-pack muscles). Add this move to your workouts to help carve your core.
1. Assume the up position of a pushup, with your hands just past shoulder-width and your body in a straight line.
2. Brace your abs and hold them that way for the entire exercise.
3. Slowly walk your hands out in front of your head until your back begins to “collapse”—in other words, the point at which your hips start to sag.
4. Walk your feet forward so your body is back in the starting position of a pushup, and then repeat.
5. Complete a total of 6 to 10 repetitions.
A
• Lie faceup with your knees bent and your feet flat on the floor, your hands behind your head, and your fingers unclasped.
• Press your hips off the floor into a bridge position, keeping your hips level.
B
• Maintaining the bridge, contract your abs and then raise your head, neck, and shoulders off the floor as one unit. (You’ll be supported by your feet and upper back.)
• Pause, then lower yourself and repeat. For more of a challenge, lift one foot slightly while you perform half of your reps, then lift the other foot for the other half.
REPS: Do 10 to 20.
A
• Lie balanced on your left buttock, with your legs straight but not locked, and your arms straight, palms up.
B
• Simultaneously crunch your legs and torso together, bending your knees toward your chest while still balancing on your left buttock.
• Return to the starting position.
REPS: Do 10 to 20, then switch sides and repeat.
A
• Lie facedown with your belly on a Bosu, your legs fully extended, and your palms flat on the floor.
B
• Squeeze your lower back and glutes to raise your legs, holding the contraction for as long as you can at the top of the movement.
• Lower your legs until they lightly touch the floor.
REPS: Do 10 to 20.
The Perfect Crunch Circle Crunch
A
• Lie faceup with your knees bent, your feet flat on the floor, and your hands behind your head with your fingers lightly touching.
• Lift your shoulders off the floor until you feel a tight contraction.
B
• Curl your torso around in a small, clockwise circular motion (starting from 6 to 9 to 12 to 3 and back down to 6).
• For the next rep, repeat in the opposite, counter-clockwise direction.
TIP: To make this exercise harder, raise your legs with your knees bent at 90 degrees and your calves parallel to floor as you perform each rep.
REPS: Do 10 to 20.