Having a strong core is vital for a healthy, fit body. “The best way to avoid injury, whether in the gym, at home, or at the workplace, is by building a strong core,” Edwin Wealth, NASM-CPT and trainer at Equinox, tells GQ. While it’s not possible to spot-reduce fat on the belly, certain exercises can make a huge difference when it comes to building strength and having enviably tight abdominal muscles. Here are the best moves for sculpted abs, according to personal trainers.
RELATED: How to Get Abs, According to Fitness Experts.
Plank With Shoulder Taps
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Leon Bolmeer, fitness expert and director of Geezer’s Boxing, swears by planks with shoulder taps for sculpted abs. “The plank and shoulder taps are one of the most effective ways of developing toned abs and should be part of your workout,” he tells Gloucestershire Live. “Start in a high plank position, with your forearms on the ground, and your elbows stacked under your shoulders, with your body forming a straight line from head to heels. Engage your core and tap one shoulder with your opposite hand, then return to the plank position. Repeat, alternating sides for the desired reps.”
Bicycle Crunches
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Trainer Stephanie Mansour recommends bicycle crunches for toned abs. “Lie on your back with your knees bent and your feet flat on the ground as wide as your hips,” she says via TODAY. With your hands behind your head and your elbows bent out to the sides, use your abs to lift your left shoulder blade off the ground. At the same time, bring your right knee to meet your left elbow. When your right knee is bent, straighten your left leg and reach it out in front of you at a 45-degree angle. Perform on the opposite side, bringing your left knee to your right elbow, straightening the right leg. Continue alternating legs and squeeze your core. Brush your inner thighs together as you switch sides to ensure you’re hugging your legs in toward the midline of your body.”
Hollow Body Hold
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Try the hollow body hold to work on abs. “One of the most challenging aspects of this workout is the hollow body hold,” Bolmeer says. “Lie on your back with your arms and legs extended straight off the ground. Engage your core to lift your shoulders and legs slightly off the ground, forming a slight ‘C’ shape with your body. Hold this position for as long as you can maintain proper form, aiming to improve your hold time over time.”
RELATED: 5 Short-Cuts to Six-Pack Abs.
The Teaser
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The teaser is another highly effective ab exercise. “I have researched this move in my lab, and it is very effective at activating all of the abdominal muscles — the rectus abdominis, internal and external obliques, and the transverse abdominis — and yet, the movement is very straightforward and does not require several steps or positions,” Michele Olson, PhD, senior clinical professor at Huntingdon College in Montgomery, Alabama, tells Shape. “This move is also great for learning how to breathe correctly when engaging the abdominal muscles in order to get a very deep and full activation of the abdominal wall, and the ‘up’ position of the legs during the entire exercise greatly limits any action of the hip flexors.”
Pilates Scissor Kicks
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Try scissor kicks for an effective ab workout. “[Scissor kicks are] a classic example of how Pilates stretches and strengthens simultaneously,” Jennifer Herrera, a Pilates Method-certified teacher who’s certified in mat and reformer Pilates, tells PopSugar. “The lower abdominals work as the legs move, and the movement stretches the hamstrings and lower back. Lie on your back with both legs in the air. Lift your head and shoulders off the ground. Hold your right ankle as you lower your left leg toward the floor, hovering a few inches off the ground. Keep your abs pulled to your spine, and switch legs. That’s one rep.”
Reverse Curl and Lift
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Those looking for a challenge can try the reverse curl and lift. “You’ll feel a burn like no other when you do this move. It’s a great way to challenge your abs in a whole new way,” Jari Love, a certified personal trainer and creator of the Get RIPPED! full-body workout program tells Shape. “Lie flat on your back with both hands behind your head, legs extended out and your heels lifted about six inches off the floor, toes pointed. Contract your abs, bend and draw your knees into your chest, and raise your hips slightly off the floor. Slowly lower back to the start position. Repeat 8 times for 3 sets total.”