When most people think about training their abs, the first exercises that usually come to mind are crunches and sit-ups. While not inherently bad exercises in and of themselves, doing only these 2 exercises or variations of them means you are leaving a lot of potential core strength on the table. You see, the muscles of the core do a whole lot more than just help you sit up and if you if want to have abs that work as good as they look then it’s important to train them in a variety of ways.
Here are 5 exercises that require minimal equipment, avoid flexing your spine (which can cause back pain), and will create a rock-solid core:
Pallof Press – The Pallof press can be done with a cable or resistance band and is designed to train the core through anti-rotation. This exercise can be deceptively difficult because the band/cable will be trying to pull you towards the anchor point. The key is to keep the hands centered in front of the chest when pressing out and trying to avoid shifting the body throughout the movement. Adding a short pause when the arms are extended is an easy way to increase the difficulty of the movement. Doing 2-3 sets of 3-5 reps with a short pause is a good target to begin with.
Plank With Reach – This is a great upgrade to a standard plank when that move has been mastered. Start by setting up in plank position with feet shoulder width apart. Slowly lift one arm and reach out to the side and touch the floor lightly. Then return that arm to the starting position and repeat with the other side. The goal is to keep the hips steady without letting them rotate or letting them sag towards the floor. Perform 2-3 sets for 10-16 reps or progress to doing them for time. If you can handle 30 seconds with good form, then you’re on the right track.
Stability Ball Rollout – Similar to using the popular Ab Wheel, this exercise really challenges the core to maintain stability without arching the lower back. Beginning in a kneeling position with hands on the stability ball, slowly roll the ball away from the body while keeping the body straight and squeezing the glutes. Go as far as you can maintain the form and then roll back to the start position. 2-3 sets of 8-12 repetitions should be sufficient for this one.
Stir The Pot – Setup in plank position on a stability ball with feet shoulder width apart. Slowly begin making circles clockwise for either a predetermined amount of repetitions or time and then repeat counterclockwise. Once again, the hips shouldn’t move up, down, or rotate. This exercise can be made easier by widening your foot position or by simply moving the ball forward and back slowly instead of in a circular motion. Holding in a static plank position is also an option. 2-3 sets of 15 seconds each direction is a great place to start.
Band/Cable Rotation – One of the athletic functions of the core is the ability to transfer force with the hips. This is seen in many movements such as the golf swing. Grab the handle of the cable/band in the hand closes to the anchor point and wrap the other hand over top. Walk out from the anchor point a bit and take an athletic stance. Next, rotate the body while keeping the arms fixed in front of it. Make sure to rotate the hips with the upper body and ensure a full rotation is made and followed by a controlled return to the starting position. 2-3 sets of 6-10 repetitions per side should do the trick.
As you can see, there is a lot more to training your abs than just the basic crunch or sit-up. Try integrating 1-2 of these exercises into each workout and don’t be surprised to feel it in places you never knew existed.
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