I’m a personal trainer who doesn’t shy away from doing sit-ups with my clients because they are a good way to work the rectus abdominis—better known as the six-pack muscles.
However, I would say there are other exercises that are better all-rounders, especially for strengthening deep core muscles like the transverse abdominis and internal obliques.
That’s why it’s important to vary the abs exercises in your workout. I would suggest adding the McGill Big 3—as they’re known in powerlifting circles. These three simple moves can drastically improve core stabilization. The only equipment you’ll need to do them is a yoga mat.
1. Curl-up
Sets: 2 Reps: 10-12 each side
- Lie on your back with your right knee bent and left leg extended.
- Place both hands underneath your lower back. Keep your spine in a neutral position.
- Engage your core and lift your head and shoulders off the mat.
- Hold this position for 8-10 seconds.
- Lower yourself to the start with control.
- Continue for the desired number of reps, swap the position of your legs then repeat.
Trainer tip: If your neck muscles tighten up during the exercise, place one hand behind the back of your head for support.
2. Side plank
Sets: 2 Reps: 10-12 each side
- Lie on your right side with both knees bent.
- Place your right elbow directly underneath your right shoulder.
- Engage your core and keep your spine neutral.
- Lift your hips off the mat so your body is in a straight line.
- Hold in this position for 10 seconds.
- Lower your hips to the mat with control.
- Continue for the desired number of reps then repeat on the other side.
Trainer tip: When the exercise starts to feel easy, extend both legs and lift your hips and knees off the mat. You can also increase the hold time for more of a challenge.
3. Bird dog
Sets: 2 Reps: 10-12 each side
- Get on your hands and knees.
- Engage your core and keep your spine neutral.
- Slowly extend your right arm and left leg.
- Hold in this position for 10 seconds.
- Return to the starting position with control.
- Continue for the desired number of reps, then repeat on the other side.
Trainer tip: Don’t allow your hips to shift or your lower back to arch during this exercise. Once you’ve built up a good level of core strength, try alternating sides on each rep. For even more of a challenge, increase the time of the hold.
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