While strong abs [1] will make you feel more confident in your bathing suit, there are so many other reasons to work on slimming your waist and strengthening your core. Personal trainer and strength coach Susan Niebergall [2] says, "The benefits of having strong abs go from being better able to do daily life activities, to lifting a lot of weight in the gym. Strong abs are also going to improve your posture, help prevent injuries, and can improve sports performance."
Susan says the most important element necessary to lose belly fat [3] and build a lean core is creating a modest calorie deficit [4]. She explains, "Calories always count, and if you want the abs to show, make sure you are in a calorie deficit, you are eating adequate protein, and you just keep working."
Aside from that, strength training is also key, and Susan recommends these eight core-carving moves:
- Front squats
- Plank
- Deadlifts
- Single-leg Russian deadlift
- Ab rollout
- Pallof press
- Carries
- Dragonflys
Keep reading to learn why these moves are essential for your rock-solid abs.
Front Squats
Susan says front squats [5], or any front-loaded exercises, "will light up your abs like nobody's business." It may seem like this is a move for your butt and legs, but it totally fires up your core.
Elbow Plank
"The plank [6] is probably the gold standard for core strength and is the perfect place to start if you are a beginner," Susan says. Try these plank variations [7] to challenge your core even more.
Single-Leg Russian Deadlift
Single leg deadlifts [8] require your abs for stabilization and balance, which means they're working really hard.
Ab Rollout
When doing ab rollouts [9], Susan says your core is working overtime to prevent your back from arching. You can also do these in plank position [10] or using a TRX.
Pallof Press
Susana says the pallof press [11] is one of her favourite ab exercises. If you don't have access to a cable machine at the gym, just attach a long resistance band [12] like this one to a rig, a pole, or even a tree.
This is an anti-rotation exercise that really works your obliques. Your body wants to rotate in toward the cable or band, but your core has to work overtime to stabilize your body so that does not happen. Try it!
Carries
Susan says to pick up a heavy dumbbell or kettlebell, or tow, and start walking [13]. "Your core has to brace and stabilize you in order to keep you upright and level." You can also do this exercise while walking with bags of groceries!
Dragonflys
For dragonflys [14] (also called dragon flags), you hold onto a rig or bench and raise the hips and legs off the ground. Then keep the body in one straight line (hollow body position [15]) as you slowly lower your legs to the floor. If you don't have access to a rig or bench, do a double leg lower instead [16].