Abs are important, even if from just a purely aesthetic point of view. Because, while we can hone our glutes, perfect our calves and bulk out our biceps until our protein powder runs dry, it’s your six-packing, attention-grabbing abs that will turn heads come beach season.
And, even if you’re carrying over some festive timber, we have you sorted, as we’ve called upon two seasoned fitness trainers – Jason Bone (formerly of Flex Chelsea) and KOBOX’s Connor Clachar – to lay out the top ab-building exercises to try now. So warm up – and take a look below…
To loosen your hips, try the 'butterfly sit up'
Formerly head of strength at Flex Chelsea, Jason Bone is a guy who knows a thing or two about toning and honing. “Butterfly sit ups are a great exercise if you have tight hips, as they open up your hip rotators and will also provide a full contraction on your abs,” he explains.
- Lying on your back, bend your knees and place the bottom of your feet together
- Start with your hands above your head, and as you sit up, reach your hands towards your feet
For increased time under tension, try the 'reverse crunch'
If you’re a regular at KOBOX, you might have seen trainer Connor Clachar lead a class or two: but his expertise is by no means restricted to boxing. He’s a fount of knowledge on all things fitness, and abs in particular. “For me, reverse crunches are even better than the standard crunch we have all come to know about,” he says. “This move keeps your muscles under tension for a longer period (TUT – time under tension), and hits the tricky lower abs that we all find particularly hard to reach.”
- Lie down and raise your legs so your thighs are vertical and the knees are bent at a 90-degree angle
- Bring your knees to your chest and raise your hips off the floor, then slowly lower your legs back to the start, maintaining the same tempo throughout the movement from start to finish
For added rotation, try the 'starfish sit up'
“The great thing about a starfish sit up is that you add rotation to your sit up while stretching your chest and shoulders,” states Bone.
- Lie on your back with your arms and legs stretched out (like a starfish)
- Keep one hand and the opposite foot on the floor, and allow the opposite hand and foot to meet at the top
- Come back down and change to the other side, keeping arms and legs straight throughout
If you're introducing equipment, try some 'ab-roller extensions'
“I hope everyone has an abdominal roller on hand for this one, because this could be my favourite exercise of all time,” reveals Clachar.
- Kneel down onto a soft surface and grab the abdominal roller, with your hands just little over shoulder-width apart
- Start by slowly rolling the roller away from your knees
- It’s crucial to have your hips forward so your knees, hips and shoulders all align as one
- Once you have control when rolling away, make sure not to go beyond your comfort level
- Try to avoid pushing your hips in the air on the way back – this defeats the purpose of the exercise
To also work out your obliques, do some 'bicycle crunches'
“Bicycle crunches are a great way to work your deeper abdominal muscles, as well as your obliques,” states Bone.
- Start on your back with your fingers on your temples, knees bent and feet off the floor
- Contract your abs. Straighten one leg out towards the floor, bring the knee of the other leg to the chest and rotate the opposite elbow towards that knee. Bring the leg back up and repeat on the opposite side
To hit your lower abs, do some 'leg raises'
“This is a very simple movement, but really engages your lower abs,” adds Clachar.
- Lie down flat on your back
- Keeping your legs as straight as possible, raise them until they’re vertical (or as close to vertical as you can get). Lower them slowly, and repeat
- If you feel any discomfort in your lower back, place your hands under the glutes to help support it
For a hardcore core workout, do some 'windscreen wipers'
“This movement may remind you of the leg raises; but now, we’re looking to progress the movement,” says Clachar.
- Lie flat on your back with your legs stretched out on the floor, arms by your sides and palms flat on the floor
- Engage your core by pulling your belly button to your spine, and – with your lower back firmly pressed into the floor – slowly raise your legs to a 90-degree angle, toes pointed to the ceiling
- Twisting from the hip, keeping your back and arms on the floor, lower your legs down to the right, but don’t touch the floor (pretend it’s lava)
- Embrace your core again, then bring your legs back to the start position before lowering down to the left
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