To really crush your Six Pack, you need more resistance than just your body weight.
Your abs work like any other muscle group. When you train them with a load, they can grow stronger and adjust even more than unloaded movements. You can try planks with plates on the back or work with medicine balls – or even easier to take a dumbbell from the frame.
This minimal equipment makes training at home or outdoors super easy, which is especially tempting. The summer season, when you may be traveling or have limited time to go to the gym. This is how the trainer Charlee Atkins, C.S.C.S. sells this type of abdominal training to their clients, even though they are not sure if the movements they are performing result in a torn core.
"People are obsessed with core exercises," says Atkins. "What most people do not notice is that these" core "exercises (also referred to as anti-rotation, anti-extension, and stabilization exercises in the training community) are variations of the exercises we use to work the upper and lower body Example A breakaway series is often considered an upper body exercise, but the core does most of the work to keep the body in the plank position. "
This series of exercises by Atkins targets the core (and many other muscles), and you can do it almost anywhere where you can haul a dumbbell. If you are struggling with the load, you can adjust and execute each of these exercises without weights. If you want to try this at home and need a set of dumbbells, you should try this Bowflex adjustable option.
Perform each exercise for 40 seconds with a 10-second recovery.
- Renegade Row
- Alternating crunch with one leg
- Side board and extension
- Jack Knife
- Crouch Back and Row
- Dead Bug Variation
- Down Dog and Row
Take on this Row of dumbbell core exercises for 3 to 5 rounds. Want to know more about Atkins? Take a look at our series of training tips: Try Her Move. Brett Williams