Try out these moves that work straight to your core

Add these full-bod moves to your next session to give you abs a sneaky blitz, too, says Amanda Khouv.

Ending a gym session with a hundred sit-ups or torturing yourself with every crunch variation going is so last year.

While pretty much all decent gym moves call on the core for help, there are some that recruit stomach and core muscles way more than others.

Masquerading as upper or lower-body exercises, these moves require serious tension and stability from the mid-section to be performed correctly; so much so that you’ll be feeling it every time you sneeze or laugh in the days that follow.

HOW TO DO IT:

Perform one set of each move in a circuit. Then take 20-30 seconds’ rest.

Repeat the circuit until you complete the required number of sets.

Add these moves to the end of your sesh or swap them with your regular abs moves.

Beginner: 3 x 5 reps

Intermediate: 4 x 5 reps

Advanced: 5 x 5 reps

CHIN-UP

Try out these moves that work straight to your core

Areas trained:

BACK, FRONT ARMS, SHOULDERS, CORE

Technique:

* With your palms facing you, hang from a chin-up bar.

* Pull yourself up until your chin is at the same height as the bar.

* Slowly lower and repeat.

HOT TIP:

Bring your knees in to your chest as you pull up for an extra challenge

SPIDERMAN PRESS-UP

Try out these moves that work straight to your core

Areas trained:

CHEST, REAR, UPPER ARMS, CORE, SIDES

Technique:

* Start in plank position on your hands.

* Bend your arms to lower your chest to the floor and bring your right knee up to meet your right elbow.

* Push back up to the start and repeat on the opposite side to complete one rep.

SAFETY TIP:

Use your core to keep your hips in line with the rest of your body throughout

SINGLE-LEG DEADLIFT

Try out these moves that work straight to your core

Areas trained:

BOTTOM, REAR THIGHS, BACK, CORE, STOMACH

Technique:

* Hold a dumbbell in your right hand and stand on your left leg.

* Keeping your legs straight and hips square, hinge at your hips to lower the dumbbell down toward the floor.

* Extend back to the start and repeat on each leg to complete a full set.

SAFETY TIP:

Keep a flat back as you lower the weight


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