A fitness professional breaks down the ultimate core workout for 11 line abs to sculpt a lean and toned midsection.
train your midsection from all angles
like the halo. That's because you're training your stability as you move a weight through many different positions instead of a repetitive move like a sit-up. Get on both knees and hold one kettlebell handle in both hands with the large part over your hands. Keep your lower back neutral, and make big circles around your head with the kettlebell. Do all your reps one way, and then switch directions.Goodbye, planks—hello, ab wheel rollouts! These are amazing because, as you lower yourself, you change the lever angle to skyrocket the effort on your core. This exercise also trains you to keep your lower back in a good, neutral position throughout.
While on both knees, grab an ab wheel, and push forward. Descend as low as you can, then pull yourself back up. Make sure to keep your arms straight and your hips extended the entire time. If an ab wheel is too difficult, put your hands on a small stability ball and use that instead.The best way to target the sides of your abs isn't to twist; it's to resist twisting. That way, you keep your spine and your hips in a safe position while building strength and stability.
Get on both knees or one knee and set a cable bar or rope attachment above your head. While facing perpendicular to the cable, grab the bar or rope at both ends. Diagonally drag the bar or rope downward across your body. Lock out the arm farthest away and push forward with the arm closest to the machine. Keep your torso straight. Finish your reps on one side and switch sides.Anthony J.
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