Beach trips, swimming pools, and lake dives are coming up, gentlemen. You'll be reaching for yourswim trunks before you know it, and baring your stomach for all to see immediately after. Now's the time to work on your core, since you've already perfected those tank top worthy arms. To help you (and ourselves) get in check, we talked to Albert Matheny, co-owner of SoHo Strength Lab in New York to see what's what. He gave us three simple ab exercises to get your core in check.
Your core's main job is to stabilize, and keep you steady during squats, carries, or other unilaterally loaded exercises. That said, Al doesn't recommend doing all of these at the same time. He suggests choosing one to add in at the end of your routine. Consider these the final touches. Mix these exercises in with some healthy eating, and those washboard abs will be within reach. When it comes to diet, Al says to "reduce your calories from carbs on non-workout days, and refuel with high-quality protein, like Source Organic Whey."
1) Toes to bar (4x10 reps):
Hang from a pull-up bar with your arms at shoulder width, as if you were doing a standard pull-up. Engage your lats, fire your core, and lift your legs straight up to touch the bar above your head with your toes.
If you can't raise your legs above your head, try this progression over a few weeks: bent knee raise to 90 degree angle, straight leg raise to 90 degrees, straight leg raise to bar.
2) Weighted Plank (3x30s reps):
Grab a 25 or 45lb plate and your workout buddy, or random gym mate. Drop into a hard plank on your elbows, with your hands straight forward, and your elbows square under your shoulders. Make sure you've got a straight line from the back of your head to your hips, and squeeze your glutes. Have your assistant center the plate over the intersection of your lower back and glutes. Squeeze tight and maintain position for thirty seconds, then remove plate. Increase weight as you get stronger.
Grab a 25 or 45lb plate and your workout buddy, or random gym mate. Drop into a hard plank on your elbows, with your hands straight forward, and your elbows square under your shoulders. Make sure you've got a straight line from the back of your head to your hips, and squeeze your glutes. Have your assistant center the plate over the intersection of your lower back and glutes. Squeeze tight and maintain position for thirty seconds, then remove plate. Increase weight as you get stronger.If you don't have anybody around to help you, position the plate while flat on the floor, then push yourself into the plank position.
3) Straight Arm Plate Sit-up (3x10 reps):
Lay flat on your back, with your legs extended. Hold a 25 or 45lb plate with your arms straight up in the air. Sit up as you push the plate toward the ceiling. As you come to a full sit, extend the plate directly above your head to finish the rep. Control your descent and repeat. Keep the weight as vertical as possible throughout the exercise. Be careful not to use the weight as momentum when sitting up.
Lay flat on your back, with your legs extended. Hold a 25 or 45lb plate with your arms straight up in the air. Sit up as you push the plate toward the ceiling. As you come to a full sit, extend the plate directly above your head to finish the rep. Control your descent and repeat. Keep the weight as vertical as possible throughout the exercise. Be careful not to use the weight as momentum when sitting up.
And remember, nobody will see that hard work behind a belly full of cookies and cake, so stick to the leafy greens, alright?
