When you’re pushed for time at the gym, crunches next to the
yummy-yoga-mummies are usually first to be axed from your workout. And
while you’re happy to
designate a whole day to legs (sometimes), 10 minutes spent planking doesn’t quite hold the same allure as the bench. As a result, the
cut-glass core you covet can be hard to find.
Luckily, there are more exciting ways to make your mid-section burn.
By engaging your core during every move you can make your abs pop and
even add power to your lifts, presses and pulls. Below are the four best
exercises, for sneakily strengthening your core as you build the rest
of your body.
Goblet squat
Squats are a leg day staple. They burn fat, build muscle and help
speed you up on the sports field.
But, done right, there’s another string to their muscle-building bow.
“All you need to do is hold the kettlebell further up your body,” says
PT Danny Fisher.
“The higher it is, the more you shift the emphasis from your legs to
your abs.” Now you’ve got six more reasons to not skip leg day.
Single-arm standing shoulder press
Arched backs are commonplace when it comes to the shoulder press, but
sloppy technique doesn’t just affect your shoulder strength. Maintain
perfect form and this move is perfect for honing your abs. But beware.
“If you can’t keep your core tight, it’s a sign you’re using too much
weight,” says Fisher. Drop the load and contract your stomach muscles as
you press. It’ll build your rectus abdominis and isolate your shoulder
for quicker gains.
Chin-ups
Not all gym-going mission statements need to be about improving your
health. Working up a sweat in search of bigger disco muscles is good for
the ego and good for the soul – which makes this form tweak essential.
“Raising your knees slightly during your chin-ups is all it takes to put
your core under a lot of pressure,” says Fisher. Add a side-order of
six-pack abs to this bicep-building bodyweight move and you’ll get a
Friday night pump in half the time.
Single-arm dumbbell press
Swapping your barbell for a dumbbell might feel like a step down, but
the washboard stomach benefits will soon persuade you otherwise.
“Pressing with one arm involuntarily triggers your opposite leg to rise
up,” says Fisher. “Fight against it with your core to work your abs and
chest together.” Lie back, don’t relax and take it (not so) easy – this
bench press alternative will transform your entire upper body.
