“To work the abdominal muscles you have to do more than just flex and extend the trunk—you need to move through a variety of planes of motion and even incorporate resistance and force,” says Julia Ladewski, C.S.C.S., a strength coach and fitness expert based in Highland, IN. Using tools like kettlebells and medicine balls for resistance, and exercise balls and sliders to create instability opens you up to a whole new set of stimuli, she adds.
Try adding these moves to your regular routine—or put them all together for one rock-solid workout that’s sure to get results.
OUR MODEL: Alyssa Exposito Profession: Personal trainer Location: New York City Instagram:@expossentials Favorite Quote: “Where there’s a will, there’s a way.”
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JAY SULLIVAN
Knee Tuck and Scissors
The tool: Sliders
Begin in full pushup position with toes on top of sliders. (You can also use two small towels on a smooth floor.)
Bring both knees toward chest; keep upper body in place. Slide plates back to start and repeat. Do 15 reps.
From pushup position, bring legs wide out to sides. Scissor legs together and apart for 15 reps, keeping core tight and upper body in place.
SETS: 3
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JAY SULLIVAN
One-arm Situp
The tool: Kettlebell
Lie faceup with legs extended and a few inches apart, holding a kettlebell at the handle in left arm directly above shoulder.
Using your abs and trying not to push off with your right hand, lift upper body off the floor until you’re sitting up fully. Keep left arm extended toward ceiling throughout and right arm reaching forward. Reverse movement and repeat.
SETS: 4 REPS: 6 per side
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JAY SULLIVAN
Stir the Pot
The tool: Stability ball
Begin in a plank position with forearms on stability ball, abs and glutes tight.
Make small circles in a clockwise direction with the ball, keeping the rest of your body as tight as possible throughout. Do 10 circles; then switch directions, moving counterclockwise.
SETS: 3
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JAY SULLIVAN
Rotation Throw
The tool: Medicine ball
Stand a few feet to the left of a wall holding medicine ball in front of you, arms extended with elbows slightly bent.
Pivoting off left foot, rotate to right, throwing the ball powerfully into wall while shifting bodyweight from left to right.
Catch ball and pivot off right foot, bringing ball to left side (B). Continue throwing right and rotating left for reps. Then switch sides.
SETS: 3 REPS: 8 per side
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JAY SULLIVAN
Band Pulldown
The tool: Resistance band or cable rope
Kneel on floor in front of cable machine with rope attachment, or attach a band to a stationary object above you. Grasp sides of rope or band with arms in front of chest, elbows bent.
Crunch torso toward floor, keeping arms close to body with elbows bent.
Slowly return to kneeling position and repeat.
SETS: 4 REPS: 12
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JAY SULLIVAN
Rocking Plank
The tool: Bosu
Begin in a full pushup position with hands on the platform side of a Bosu about shoulder-distance apart, abs tight, and legs extended behind you.
Gently rock Bosu to right side and then to left, keeping your body as still as possible.
SETS: 3 REPS: 12 per side
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Jay Sullivan
Standing Fallout
The tool: TRX
Stand facing a TRX set to a high position, holding handles with arms extended near hips.
Lift arms forward and torso toward the floor, keeping your abs tight. Bring your body as far forward as possible, remaining under control.
Push through feet and arms to return to standing.
SETS: 3 REPS: 10
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Jay Sullivan
Russian Plank
The tool: None
Begin in an elbow plank position, forearms on floor.
Actively bring shoulder blades back and squeeze glutes, abs, and fists as hard as possible. Hold for 20–30 seconds.
