Some people are discouraged from trying the coolest exercise steps because they are intimidated. If the most ripped, athletic-looking guys go through these impressive maneuvers, how could a normal guy ever get a shot?
The truth is that some of these exercises are really tough The variety you can only see on Instagram – but others are much more in the range of possibilities than you might expect. One of these steps is the Turkish Get-up, a multi-part maneuver that looks really cool when you start adding more weight, but basically it's a simple learning process.
Men's Health Fitness director Ebenezer Samuel, C.S.C.S., teaches a customized version of the exercise that makes it even easier to help anyone by using the first three steps to crushing the core.
"If there's a core move, I'd like to get everyone, from beginner to advanced, it's this," says Samuel.
"It's a powerful move to stimulate growth and development in the rectus abdominus (your actual six-pack muscle), rather than just isolating it and creating the possibility of unbalancing, ending a powerful one glute squeeze. "
The move does more than just a muscle group – Samuel says your buttock muscles, abdominals, and lower back muscles work together to stabilize your upper body.
To achieve the simple three-step core setup, all you need is a kettlebell or dumbbell and some room to move around. If you need a good kettlebell, read this option from Onnit.
- Start in a Lying Position the floor with the kettlebell in one hand, the same side leg bent and the sole of the foot pressed to the floor Pull the weight straight up and stretch the other arm palm down to the side.  Press your abdominal muscles together to push your upper body up so that you are sitting on your elbows
- Push the floor down with your hand to stretch your arm Hold the weight in the same position
- Lean against your arm and squeeze your buttock muscles to keep your hips as high as possible Press the ground to create a straight line from your torso through the thigh in the same position.
- Reposition the movement to return to the lower position.
Set Sure, you're light enough to nail the shape – but one of the great benefits of the exercise is how hard you can become when you master it. "The nice thing about the move is that you can load it," says Samuel. "Planks are great for building a useful core, but to build an aesthetically visible abdominal muscle, you need to challenge your core to be stable in dynamic situations and under stress, and you can do both safely and gently."
Um To add the 3-step getting up to a routine, leave the repeat light with 3 sets of 8 to 10 repetitions. More tips and routines from Samuel can be found in our complete Eb and Swole workouts. If you want to try an even more engaging routine, consider the program of Eb's New Rules of Muscle .