Strengthen Your Core

Most of us don't think much about core strength. It's not a vanity muscle we can flex, so it's easily ignored. What's worse, according to Tom Holland, exercise physiologist and author of Beat The Gym, the average American spends 56 hours per week sitting, which further weakens the core. But if you work this complex set of muscles, you'll have tighter abs and greater agility. The good news is that your core can be strengthened while barely moving a muscle. These variations on the classic plank will sculpt your midsection and increase your endurance while preventing back pain. The key is mastering the correct form.

 
 

Side
Planks

For

Obliques, abs and lower back (i.e. love handles)

 

How to do it

1

Lie on your right side, resting on your elbow with both legs extended and feet together.

2

Lift your hip off of the ground, straightening your spine and hold for 30 seconds.

3

Lower your hips to the ground to rest and repeat for three sets of 30 seconds on each side.

 
 

Hollow
Body Hold

For

Stability, lower abs and overall core strength

 

How to do it

1

Lie on your back and straighten your legs by flexing your knees and pointing your toes.

2

Reach your arms overhead and engage your core by lifting your arms and legs off the floor.

3

Work up to a 60-second hold, focusing on perfect form (slightly rounded, like a banana).

 
 

Spiderman
Plank Crunch

For

Upper and lower abs, obliques and back

 

How to do it

1

Start in a traditional plank position with your forearms on the ground and body straight.

2

Bend your right knee and bring it towards your elbow. Return to the starting position and switch legs. That's one rep.

3

Alternate the knee bends for a total of 10 complete reps.

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