Fitness

Who doesn’t want a washboard stomach these days? It’s virtually impossible to pick up a men’s magazine without some bizarre routine guaranteeing you six pack abs in 3 seconds or turn on late night TV without seeing adverts for improbable gadgets the fitness models themselves would never use.

Now some of these forgotten abs drills may sound a little unusual, but trust me – these are some of the most intense core exercises I’ve ever seen and blow anything else out of the water. What’s more, they’re very easy to scale as you get fitter and will work for anyone from a beginner to the advanced athlete.

Wrestlers Turn Out

This unusual core move will hit you in places you didn’t even know existed! Assume a regular push-up position to begin, then take your left leg and poke it through under your right arm, letting your upper body rotate to the right, as if you were giving someone next to you a little kick without stopping your push-up. Then pull the leg back through and return to the push up position and repeat the other side.

As you push the leg through, you’re supporting it’s weight with your trunk, but in motion at the same time as you’re core muscles stiffen to stabilise your whole body enough to do the move in the first place, working the abs through some unusual planes of motion. If this gets too easy for you, then do a push up in between!

Static Holds

Static holds of various sorts use the abdominals for one of their major functions – as a stabilising brace of muscle to help transfer force from the legs to the upper body and vice versa. Conventional sit-ups only work one plane of motion, and the muscles are only working for a small fraction of the move. Not so with static holds! You’ll be working the entire time.

Try this drill for size – assume a push-up position with a straight back but let your upper body rest on your forearms. Your upper arm will be about 90 degrees to the floor and your forearm will be lying either flat with the palms on the ground or rotated slightly with your hands in fists. Either works fine and I like the latter as I can squeeze my hands to help tension my body easier.

Now… simply hold this position for time! 30 seconds is a good basic target and up to five minutes for a real challenge.Once you’ve nailed a minute, start experimenting with more challenging variations like pointing one arm out in front and the opposite leg out behind. This creates much more cross-tension in the body and excellent core strength as well as a slimmer waist.

Sandbag Get Up

One of my favourites and a very functional movement pattern. A basic ‘get up’ is as it sounds – you lay on the floor and get up by looking up, keeping your upper body straight and folding one leg under… the trick is you do this with a weight in one hand!

Start with one hand behind you as you’re lying down, holding a small dumbbell or kettlebell. Raise it so it’s pointing straight up at 90 degrees to the floor, then get up. You’ll feel your entire core quiver with tension as you stand, keeping the weight pointing upwards at all times.

Now the sandbag version of this adds even more of a challenge – you start lying down as before, and lay the sandbag over one shoulder, then get up. Change side each time at the top to give your abs a fantastic workout that changes each rep adding yet more stimulation to your muscles.

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From Michael Campbell and http://SuperHumanSecrets.com

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