A Fitness Trainer Recommends These 9 Things For Rock-Solid Abs

Updated on July 29, 2018 at 12:00 PM

POPSUGAR Photography | Benjamin Stone

While strong abs will make you feel more confident in your bathing suit, there are so many other reasons to work on slimming your waist and strengthening your core. Personal trainer and strength coach Susan Niebergall says, "The benefits of having strong abs go from being better able to do daily life activities, to lifting a lot of weight in the gym. Strong abs are also going to improve your posture, help prevent injuries, and can improve sports performance."

Susan says the most important element necessary to lose belly fat and build a lean core is creating a modest calorie deficit. She explains, "Calories always count, and if you want the abs to show, make sure you are in a calorie deficit, you are eating adequate protein, and you just keep working."

Aside from that, strength training is also key, and Susan recommends these eight core-carving moves:

Front squats
Plank
Deadlifts
Single-leg Russian deadlift
Ab rollout
Pallof press
Carries
Dragonflys

Keep reading to learn why these moves are essential for your rock-solid abs.

Front Squats

Susan says front squats, or any front-loaded exercises, "will light up your abs like nobody's business." It may seem like this is a move for your butt and legs, but it totally fires up your core.

Elbow Plank

"The plank is probably the gold standard for core strength and is the perfect place to start if you are a beginner," Susan says. Try these plank variations to challenge your core even more.

Deadlifts

Susan says, "Not only are deadlifts a badass exercise, but they also help build badass abs too. Abs are engaged and stabilizing throughout the entire lift." If you don't have access to a barbell, you can deadlift dumbbells, a kettlebell, or a medicine ball.

Single-Leg Russian Deadlift

Single leg deadlifts require your abs for stabilization and balance, which means they're working really hard.

Ab Rollout

When doing ab rollouts, Susan says your core is working overtime to prevent your back from arching. You can also do these in plank position or using a TRX.

Pallof Press

Susana says the pallof press is one of her favorite ab exercises. If you don't have access to a cable machine at the gym, just attach a long resistance band like this one to a rig, a pole, or even a tree.

This is an anti-rotation exercise that really works your obliques. Your body wants to rotate in toward the cable or band, but your core has to work overtime to stabilize your body so that does not happen. Try it!

Carries

Susan says to pick up a heavy dumbbell or kettlebell, or tow, and start walking. "Your core has to brace and stabilize you in order to keep you upright and level." You can also do this exercise while walking with bags of groceries!

Dragonflys

For dragonflys (also called dragon flags), you hold onto a rig or bench and raise the hips and legs off the ground. Then keep the body in one straight line (hollow body position) as you slowly lower your legs to the floor. If you don't have access to a rig or bench, do a double leg lower instead.