When people think “abs” they usually think of endless crunches or sit-ups, but it’s really way more complicated than that.
What they really should be thinking about are moves that work the core — as in the entire core. These muscles are so much more than your six-pack (yes, everyone has a “washboard” they can be proud of, whether there’s some harmless padding on top or not), both in form and in function. Your core includes everything from the tops of your shoulders to the creases below your butt, from the outermost rectus abdominis (this is the muscle that looks like a six-pack) and side obliques to the deep stabilisers that support your spine. They’re also responsible for pretty much all coordinated movement — and non-movement — you do all day, from putting away groceries to sitting up at a desk.
Therefore, the very best “abs” exercises work all those core muscles in one of two ways (or both): by facilitating movement or by stabilising against movement. These 10 moves fit the bill.
The Plank
It wouldn’t be a core exercise roundup without it. Before you roll your eyes and click on, there’s a secret to a perfect plank you might not know. Ready?
You have to use your butt.
Think about it for sec. You’re holding yourself up on your forearms and toes only. The part of the body that’s farthest from those two points is your booty, which is the heaviest part of anyone’s body (the glutes being the biggest muscles and all). So, as soon as you pop up into a plank, squeeze those cheeks and don’t let go.
How-to: From your stomach, place your forearms flat on the ground, so your elbows are directly below your shoulders. Kickstand one toe, then the other, and clench that tush. Pretend you’re gripping a £50 note and you don’t want anyone to steal it. Hold for up to a minute, then rest before repeating. (There’s no huge benefit to holding it any longer, because you’ll just get fatigued and lose your form.) Also, forearms are better than hands, because most people’s wrists will give out before their cores will.
Illustrated by Paola Delucca.
Up Up, Down Down
When minute-long planks become a cinch — and it will happen — try adding movement, which pushes those core muscles to stabilise even more (read: work harder).
How-to: Start in a forearm plank. Carefully pick up one arm and place the hand so it’s right under your shoulder; press up and let the second arm follow, so you’re now up in a straight-arm plank (that’s the “up up” in the name).
Illustrated by Paola Delucca.
Up Up, Down Down (cont.)
Lower back down, leading with the same arm, then the other, so you’re back on your forearms (the “down down”). Repeat with the opposite hand leading. Do 10 total (5 each side). The trick: Really engage your glutes and core, so your hips don’t sway or dip side to the side.
Illustrated by Paola Delucca.
Plank Hip Dips
This variation adds a bit more oblique action to the usual plank, while still requiring stabilisation through the front and back core muscles.
How-to: Begin in a forearm plank.
Illustrated by Paola Delucca.
Plank Hip Dips (cont.)
Keeping your feet planted and rotate your hips to one side, maintaining a hovering position above the ground.
Illustrated by Paola Delucca.
Plank Hip Dips (cont.)
Right yourself back through centre plank, levelling the hips, then rotate the other hip under you. Do 10 sets.
Illustrated by Paola Delucca.
Bird Dogs
A staple of yoga and physical therapy alike, bird dogs are basically core coordination 101 — but don’t let that fool you into thinking they’re easy.
How-to: Come down to all fours, hands under shoulders and knees under hips.
Illustrated by Paola Delucca.
Bird Dogs (cont.)
Extend one arm straight forward and the opposite leg straight back, foot flexed. Hold for a moment or several, focusing on making the longest line possible from fingertips to sole of foot while keeping shoulders and hips square to the ground. Bring both limbs back in, not touching down if you can help it, and repeat. The longer you hold the limbs out, the harder it is.
Illustrated by Paola Delucca.
Bridges
As already mentioned, the core includes a whole bunch of muscles other than that front six-pack. Bridges particularly target the posterior — or rear — part of the core, including the spine-supporting muscles and, yep, the glutes (this will be a theme).
How-to: Lie on your back, arms along your sides. Bend your knees and place your feet flat on the floor, heels as close to your butt as you can get ‘em.
Illustrated by Paola Delucca.
Bridges (cont.)
Press your feet hard into the floor (don’t let the heels pop up), and squeeze your glutes to lift your hips up, so they’re fully extended and your body forms a straight line from shoulders to knees. Hold for a few seconds or longer, then lower down for a moment before pressing up once more. Do 10.
Illustrated by Paola Delucca.
Chorus-Line Bridges
Once you’ve mastered the standard bridge, kick it up a notch (literally) by adding kicks. You guessed it: Adding movement makes it harder on the core.
Illustrated by Paola Delucca.
Chorus-Line Bridges (cont.)
How-to: From a strong bridge position, shift your weight into one foot so you can pick up the other, extending it so that the leg is straight and the thighs are still parallel.
Illustrated by Paola Delucca.
Chorus-Line Bridges (cont.)
Now, go from bent knee to straight knee without anything else changing — at all. Replace that foot right next to the other one, then shift and extend the second leg in the same way. Repeat for 10 sets (both legs = 1 set).
Illustrated by Paola Delucca.
Side Planks
The side plank is similar to the standard plank, in terms of requiring the muscles to work in coordination with each other to support the body, but it puts more onus on the oblique muscles (the ones along the sides of your waist).
How-to: Lie on your side, elbow bent and aligned under the shoulder, and forearm perpendicular to the body. Stack your feet and bend your knees slightly.
Illustrated by Paola Delucca.
Side Planks (cont.)
Press the side of your foot into the floor to pop up, so you’re resting on that foot and the forearms; extend the top arm along you body (easier) or up to the sky (harder). If this is too tough to hold for at least 10 seconds, come down and bend the lower leg; pop up again so you’re resting on the side of the knee and the forearm. If the straight-leg version is too easy, lift the top leg up and hold it in the air.
Illustrated by Paola Delucca.
Plank To Side Plank
Once you’ve mastered planks, front and side, why not put ‘em together? For this one, you’ll be on straight arms, so take care with your hand placement to protect your wrists — or even come up on a fist if your wrists don’t like being bent.
How-to: Start in a straight-arm plank, hands right under shoulders and glutes squeezed. Have your feet about hip-width apart.
Illustrated by Paola Delucca.
Plank To Side Plank
Rotate to one side, lifting the opposite arm up to the sky and rolling onto the edges of your feet. Try to move as one unit, in a straight line from head to toe and not letting the hips drop at all. Do 10 reps (side-to-side is one).
Illustrated by Paola Delucca.
Walkouts
In case you haven’t caught on, a major function of the core is to stabilise. This full-body exercise works the core, back, and shoulders all together, with some mobility-based flexibility thrown in, because who doesn’t have tight hamstrings?
How-to: Start standing.
Illustrated by Paola Delucca.
Walkouts (cont.)
Hinge at the hips to place the hands on the floor (bending your knees if you need to).
Illustrated by Paola Delucca.
Walkouts (cont.)
Take small steps forward with your hands until you’re in a straight-arm plank, hold for a moment, and then walk your hands back to your feet. Roll up to stand and repeat 10 times.
Illustrated by Paola Delucca.
Russian Twists
These should really be called “twist-resistors,” since that’s more of the point here. (No idea why they’re Russian, though.)
How-to: Lie on your back, knees bent and feet flat on the floor. Clasp your hands, fingers interlaced, and pull your bellybutton in toward your spine to lift your shoulders up off the ground.
Illustrated by Paola Delucca.
Russian Twists (cont.)
Move your clasped hands to touch the outside of one hip, but keep your shoulders broad and square, resisting the urge to let your waist twist. Move your hands to the opposite hip, maintaining your form and not letting your shoulder blades drop. Repeat 10 times. Too easy? Hold a medicine ball or weight in both hands and move it from hip to hip, instead.
Illustrated by Paola Delucca.Like what you see? How about some more R29 goodness, right here?
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