Unfortunately, you can’t just do hundreds of crunches every day and expect to have really awesome abdominal muscles. If you’re looking to strengthen your core then compound movements like squats, deadlifts and even the bench press (yes, really) require you to engage your core to correctly perform the movement.

If you’re looking to incorporate a little isolation training at the end of your workout, then the following core exercises are the best ones you can perform for your body!

1. Plank

The plank is a fantastic and beginner-friendly exercise for your abs that, when modified, can work every single abdominal muscle. Once you’ve progressed onto and are comfortable with a traditional plank, variations like side planks work the often-neglected external and internal obliques.

2. Cable Crunch

Exercising in the gym is built around the idea of progressive overload, where over time you lift heavier, run further or simply do more reps. It can be difficult to overload your abdominal muscles, primarily because they’re used to supporting your bodyweight all day long! This is where the cable crunch comes in – by adding weight you’re able to overload the muscles, resulting in growth.

3. Ab Wheel Rollout

Ab wheel rollouts are another exercise that has progressions from beginner all the way to advanced levels and can work all abdominal muscle groups through variations. Although this exercise can be a little demanding, if you stick with it you’ll gain additional benefits like stronger shoulders and increased lower body flexibility.

4. Bicycle Crunch

Aside from being one of the most effective core exercises in hitting your abs from all angles, it’s also one of the easiest to perform. People spend a lot of time sitting with hunched shoulders, which a basic crunch exaggerates. Alternatively, bicycle crunches require you to keep your lower back and shoulder blades on the floor, taking pressure off your back whilst still working your core!

5. L-Sit

Although they appear relatively easy, the l-sit requires strength, flexibility and control making them no walk in the park. This classic gymnastic move is considered by many to be the only core exercise you’ll ever need – and for good reason. Despite being a static hold, l-sits place a huge demand on your lower abs as well as strengthening your triceps and your shoulders.

With the exception of the bicycle crunch, all of the above core exercises have multiple progressions if you can’t perform the movement straight away. It might take a bit of grit and determination to get there, but in the end you know it’ll be worth it!

Cheers,

Andrew Pallett is a qualified personal trainer and fitness author. You can find more of his health and fitness articles on his website, Sometimes I Train.

Which is a shame, because they’re also the best lifts for boosting your testosterone, burning calories and most importantly of all, building strength and power. A ‘compound’ is any lift that incorporates multiple muscle groups in one movement. Here’s our run-down of the most important lifts that you should have in every routine.

Deadlift

The deadlift is the king of all exercises. It’s also the most simple as a concept. You put the weight at your feet, pick it up and then put it down. However, deadlifts require good form and commitment otherwise you injure yourself. Ensure your feet are positioned shoulder width apart and that you keep your back straight as you lift. It’s worth asking someone to watch your form. Start off light and work up.

Once you get the hang of them, deadlifts are fantastic muscle-builders that train your entire posterior chain and your grip. Perform 3 sets of 6-8 reps for optimum power gains.

Squat

The squat is another key movement that focuses on the lower body but also trains your back and core as you have to control a loaded weight when squatting down. The movement builds your quadriceps, hamstrings, calfs, glutes and even your abs. You can switch to front squats to build variety in to a squatting regime but you can’t afford to leave them out. Some famous strength buildings routines, like Stronglifts 5 x 5 – recommend squatting every workout. Opt for a similar rep and set range as deadlifts. 3 x 6 at around 80% of your max will build raw strength.

Bench Press

The bench press is arguably the lift most non-gym goers are familiar with. It’s instantly recognisable and a good wake-up call to test your strength when you’re first in the gym. The popularity is justified, as flat barbell benching is one of the best strength building exercises in the world. Stick to 3 x 6 or a low number and focus on keeping your chest tight, feet to the floor and controlling the arch in your back. If you’re going heavy, make sure you’ve got a spotter or safety bars.

Clean and Press

The clean and press is the most complicated lift on the list but also one of the best in terms of muscle-recruitment. It builds your strength and speed and also a huge variety of muscles. As you bend down and rip the bar like a deadlift, you’re engaging the muscles in your leg and lower back. Once you clear the bar and press it overhead in the ‘press’ stage, you’re building your shoulders and back. Ensure that you don’t round your back when performing these. Unlike the other lifts, C&P demands strict form over more weight. 3 x 6 of 60% of your max.

These lifts will stand you in good stead to build a great base of strength and also to pack mass on to your body. The ‘big four’ promote the endocrine system to produce hormones which are beneficial to mass and strength. However, you will also need to supplement your diet to help your muscles repair.

Leg Raises

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.

Twist your torso to the right side until your arms are parallel with the floor while breathing out. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.

Plank

Start on elbows and knees, locking hands together. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart.

Face the floor, being careful not to arch your back or stick your bottom in the air. Tense your glutes to support your back, and keep breathing all the way through. You should be able to feel your core locking and keeping your body position in line.  Your hips should not be too high or too low, as this can cause strain on your back.

Lunges

Stand with your torso upright holding two dumbbells in your hands by your sides. This is your starting position.

Step forward with your right leg around 2 feet from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.  Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.

Using mainly the heel of your foot, push up and go back to the starting position as you exhale.

Crunches

Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Pull your belly button towards your spine, and flatten your lower back against the floor. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor.

Exhale as you come up and keep your neck straight, chin up. Hold at the top of the movement for a few seconds, breathing continuously. Slowly lower back down, but don’t relax all the way.

Bulgarian Split Squats

For this you need clear floor space and something knee height you can place the top of your foot against. Place one foot on the top of this bench (we’ll just call it that, but it will be a chair/sofa etc) with that toe pointing back to relax your ankle. Set up in a lunge stance with tall shoulders and tight abs. Relax your back leg and drop down so your knee hovers just above the floor without crashing down. Essentially you are performing the same as the squat above, just with one leg, your other leg stretched out back toe tipping the bend. Drive up through that front heel using your glutes, hamstrings and abs. Exhale as you stand, inhale as you lower.

This article was written by Patrick Mackeogh owner and Personal Trainer at Your Fitness in Dublin, and Head of Training in the Underground Fitness System. Patrick has been training for over a decade, and has qualifications in kettlebells, crossfit and sports massage.

• Squats
• Deadlifts
• Pull-ups
• Bench Press
• Military Press

We intend on making the above examples as separate pages and we will provide you with a detailed breakdown on how to perform them perfectly and get maximum gains.

Thanks for reading,