The core is essentially the powerhouse of your body. Having a strong core leads to good posture—which can make you look several pounds lighter—and a lower risk of lower back pain. Strengthening your abdominal muscles (Abs) also carries over to other exercises, as it gives you a solid platform to lift more weight and improve your balance, among other benefits. Although you engage your core in various exercises, the best way to train your abs is through specific movements that isolate them. And doing just crunches simply doesn’t provide enough stimulus to get the most out of your core training.
Ebenezer Samuel, fitness editor for Men’s Health, shows you four ab exercises from our Ultimate Upper Body Training Guide that will both strengthen your core and maximize your potential during your workouts.
Do these movements regularly, and you’ll be able to see and feel the difference before you know it.
The long plank and plank should be in every core-training repertoire. Not only will your abs be on fire, but your shoulders and glutes will also be put to the test. If you have a weak core, you’ll barely be able to hold this position properly for a few seconds. To improve on the plank, track how long you can hold it for, and try to add a few seconds every time you revisit the exercise. Avoid common mistakes like a sagging back or an elevated butt—you should be as flat as a board.
Swiss ball body saws take the benefits of the plank and put them in motion by using an exercise ball (like this one). Having to keep your abs braced and continuously move the ball in a straight line requires an extra element of stability that a fixed plank position doesn’t.
It’s easy to see how a one-arm suitcase carry is a functional movement. Every day you perform tasks that require you to carry things, often only on one side. Doing these movements improperly over time can lead to some gnarly imbalances. The suitcase carry teaches you to properly use your abs to stay upright and maintain good posture while carrying items, making you stronger for everyday tasks.