Nothing says "fit" like a wash-board stomach. And nothing makes
achieving one harder than doing the same exercises every week. "Your
body adapts and stops responding to exercises over time, stalling your
progress," says Bill Hartman, C.S.C.S., co-owner of Indianapolis Fitness
and Sports Training. That's why it's important to regularly hit the
refresh button on your ab routine. "Adding different exercises to your
workouts gives your muscles a new stimulus and triggers growth," says
Hartman. The result: head-turning abs in significantly less time.
But attracting more attention at the beach—and in the bedroom—isn't the
only reason to pursue a chiseled midsection. "A strong core helps you
maintain the optimal alignment of your pelvis and torso in everything
you do, whether you're going big at the gym or carrying a cooler across a
campsite," says Hartman. "If you can't maintain that
alignment—characterized by a natural S-curve in your spine—your joints
are thrown out of whack, increasing your risk of injury and limiting the
amount of weight you can lift."
This summer, take a break from your usual ab exercises and weave two of
these moves into each of your weekly workouts. Which two you pick
doesn't matter as long as you choose a different pair each time. Then
prepare yourself for the result: a six-pack that goes everywhere you do.
KETTLEBELL PULLOVER
HOW TO DO IT: Lie on your back and raise your legs.
Bend your knees 90 degrees and spread them apart while keeping the
bottoms of your feet together. Lift a kettlebell straight above your
head, holding the sides of the handle in both hands. Lower the weight
behind you, stopping a foot off the floor. Hold for 30 seconds, and lift
it back above your head. That's 1 rep. Do 5.
WHY IT WORKS: "Pulling things overhead while lying on your back
is what you did when you were a baby," says Hartman. "It's a natural
movement that perfectly aligns your extremities and loads your trunk,
activating and strengthening your core."
Want more kettlebell moves? See if you can swing it with this
classic kettlebell swing challenge.
PLANK CABLE ROW
HOW TO DO IT: Attach a handle to the low pulley of a
cable station and face it in a plank position, resting your weight on
your forearms. Grab the handle in your right hand with your arm
outstretched. This is the starting position. Pull the handle toward your
right side, stopping when your elbow touches your ribs. Return to the
starting position. Do 3 sets of 10 reps per arm.
WHY IT WORKS: "Pulling weight toward you in a plank engages your
lats, abs, and obliques," says Tony Gentilcore, C.S.C.S., a trainer at
Cressey Performance in Massachusetts. "That not only rocks your core and
boosts torso stability but also helps you build a better-looking back."
KETTLEBELL RACK CARRY
HOW TO DO IT: Grab two kettlebells and "rack" them,
holding the kettlebells in front of your chest with your elbows tucked,
your palms facing in, and the bottom of each bell resting between your
biceps and forearms. Walk 50 to 75 feet. That's 1 set. Do 3 to 4,
resting 30 to 45 seconds between them.
WHY IT WORKS: "When you walk with weight in the racked position,
your core has to work extra hard to keep you steady," says Zach
Even-Esh, founder of Underground Strength Gym in Edison, New Jersey.
"That forced stabilization is one of the most effective methods there is
for developing strong abs and a healthy back."
