Get Your Abs Ready For Summer

July 15, 2014

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Every guy wants abs. Just visit any gym around the world and you’ll see miles of dudes blasting their core and trying to build the coveted six-pack. But old school exercises like sit-ups and crunches are out. Now, if you want the ultimate midsection, you need to strengthen your muscles and do it in a way that’s safe and sexy.

The plank is unbeatable: It builds great core stability, it’s safe, and it can help everyone from an absolute beginner to the hardest of athletes.

But there’s a catch. Once you can hold a plank for a minute, there’s no use in holding it longer. Instead, make the plank harder – elevate your feet, lift a leg, lift an arm, or do it on a stability ball.

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The kneeling Pallof Press is the best rotational core exercise because it teaches your torso to resist against rotation, which is exactly what it’s designed to do. Get on both knees and set a cable handle to chest height.

While facing perpendicular to the cable, bring the handle to your chest.

Brace your core, squeeze your glutes, and keep your shoulders and hips directly over your knees.

Push the handle straight forward and hold for three seconds. Bring it back to your chest and repeat.

Diagonal exercises like kneeling cable chops strengthen the abdominal “slings” that stretch from your right chest to your left hip and vice versa, which are vital in throwing, running, or swinging a club. Over time, cable chops will help you build a strong core and improve your athleticism.

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Carries are an awesome way to sculpt a strong, sexy core. Grab a heavy dumbbell or kettle bell in one arm. Keep your shoulders pulled back, core tight, and hips level – and walk as far as you can for 30 seconds. Then switch arms and repeat.

The deadbug is an efficient exercise to blast your deep core muscles, especially for those with back pain. Lie on your back with your arms and knees in the air, press your lower back into the ground, and lift your glutes. Reach out with your right leg and left leg at the same time while keeping your lower back flat on the ground, keeping your hips off the ground, and exhaling all of your air.

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