Thankfully, if you’re already reasonably fit, just a few tweaks to your routine here, a few modifications to your diet there, and you’ll be well on your way to shredded stomach glory. To that end, we’ve gathered up the best tips and tricks—expert-approved advice to ensure that, in no time, you’ll have the sculpted abs of your dreams. And for some core-specific moves, check out The Best Workouts For Getting That Summer Six-Pack.
Trainer tip: You know planks, right? It’s easy to go through the motions here. Don’t do it. “The key is to squeeze your entire body—quads, glutes, core, back, and fists—as tight as possible while taking diaphoretic breathes throughout the hold,” says Wealth. No matter how many times you’ve done it, this exercise is as difficult as you’re willing to make it.
Lie on your back and bend your knees, placing a Swiss ball across your hips. With your hands on top of the ball and your body crunched forward as demonstrated, push your arms down as hard as possible for six seconds. The harder you push, the more the ball will resist you, giving your abs an intense stimulus. Exhale, relax for a few seconds, and then repeat.
Begin in the basic plank position. Your torso will be in a straight line from head to toe and avoid any drooping or sagging of the hips or shoulders. Also, avoid arching your back, or hanging your head. Warm up by maintaining the plank for at least 60 seconds while maintaining control. If you start shaking or losing form, drop to your knees and rest a few seconds and continue until you've completed a full minute
Build a strong back and sculpt a rock-solid middle in one shot with the archer row. This ab exercise combines a staggered side plank with a dumbbell row. "As the load moves up and down, your body has to fight to resist rotation," says Gaddour. That means your entire core—lower-back muscles, obliques, rectus abdominis (also known as your six-pack muscles)—is working overtime to keep your spine stable.
We all want a solid core for different reasons: sports performance, pain prevention, that finish line photo—but strengthening your midsection is particularly important for runners. That’s because your core is the stabilizing center of your body (it keeps you standing, least of all sprinting), and it can make or break your speed goals, prevent (or contribute to!) an injury, and yes, make you feel pretty badass in a sports bra.
To do it: Stand with your feet hip-width apart and pressed firmly into the floor and hold a medicine ball (or other similar weighted object). Brace your abs in tight (as if preparing for someone to punch your stomach) and use your lower body to start the movement by bending your knees, sitting back into your hips, and reaching the ball down across the outside of your left leg. Stand up, swinging your arms across your body and up to the right while pressing your hips forward. Do 10-12 reps going from left hip to right shoulder, and then repeat on the other side.