When it comes to building abdominal strength [1], focusing on exercises that stabilize the core and work all of your ab muscles is key. Yes, your six-pack (rectus abdominis [2]) is important, but so are your obliques and deep abs (transverse abdominis [3]). Basically, you can't just do crunches, got it?
James Shapiro, NASM-certified personal trainer and owner of Primal Power Fitness [4], has an ab workout that will have you doing a different range of motions such as side crunches (lateral flexion), rotations (aka twisting motion), and holding planks (anti-rotation). It targets those deep muscles we were talking about, as well as the "superficial" ones like your six-pack. The routine is only 10 minutes long, requires two pieces of equipment, and is good for overall conditioning — and also, James told POPSUGAR, for improving your aesthetics.
10-Minute 6-Move Ab Workout
Equipment needed: a light to medium dumbbell and a stability ball [5] (or Swiss ball, physio ball, exercise ball — whatever you call it).
Directions: Perform all six exercises with as little rest as possible, then take a one-minute break before repeating the circuit again. You'll be doing two complete rounds.
- Max contraction crunch: 20 reps
- Reverse crunch to extension: 12 reps
- Dumbbell side plank with reach: 12 reps each side
- Stir the pot: 12 reps in each direction
- Stability ball plank rollout: 12 reps
- Side crunch: 20 reps each side
By the way, it took James slightly over 10 minutes (10 minutes and 30 seconds). Let's get started!
Max Contraction Crunch
- Lie on your back with your knees bent and feet about 12 inches from your butt. Put your hands behind your ears with your elbows out wide.
- Focusing on your core muscles, lift your chest up until your head, shoulders, and upper back are off the floor. This is key for a crunch that has maximum contraction (instead of just lifting your head and neck off the ground). Keep your ribcage and belly button pulled in. James says to make sure your head does not push forward.
- Lower back down to complete one rep. Do 20 reps.
Reverse Crunch to Extension
- Lying on your back with your arms out beside you, engage your core and extend your legs out, a few inches off the floor.
- Tuck your knees to your chest and roll up to extend your legs to the ceiling, or as high as you can go.
- Lower your hips back to the floor into a tucked position and return to your starting position with your feet extended out straight off the floor.
- This counts as one rep. Do 12 reps.
Alternate move: reverse crunch [7]
Dumbbell Side Plank With Reach
- Start in a side elbow plank on your left side with your feet stacked, holding a light or medium dumbbell in your right hand.
- . Exhale, engage the deep abs, and rotate your ribcage toward the floor, bringing the dumbbell under your side body.
- James says to "rip up" the dumbbell like you're starting a lawn mower back to that side plank position. Prevent yourself from rotating too far back by engaging your core and focusing on your hip rotation.
- Repeat for a total of 12 reps on each side.
Alternate move: side plank hold or side plank with weight [8]
Stir the Pot
- Begin in an elbow plank with your forearms resting on the top of the stability ball and your feet wide.
- Keeping your core strong and your body still, use your arms to roll the ball in a small clockwise circle. Complete 12 reps here, then do 12 reps in a counterclockwise circle.
- James said your body should be completely engaged, and you "should feel your core working alongside your shoulders and quads."
Alternate move: plank hold on stability ball
Swiss Ball Plank Rollout
- Begin in an elbow plank with your forearms resting on the top of the ball and your feet wide.
- Push your arms into the ball as you roll it away as far as you can without compromising your form (like breaking at the waist or over-arching your back).
- Slowly return to the starting plank position by contracting your abs and rolling the ball back toward your chest. That completes one rep.
- Do 12 reps.
Alternate move: kneeling ball rollout [9] or standing ab rollout [10]
Side Crunch
- Lie on the ground on your left side with your knees stacked on top of each other. If you need, have someone hold your legs down.
- Bend your elbows and place your hands behind your ears.
- Exhale and pull your body up toward your lower body, ensuring that your legs stay bent with your knees together and your upper body stays stable. James said the goal is to have your abs contract like an accordion.
- Inhale as you lower back down. Repeat 20 times, then switch sides.
