If you're on a mission to get a stronger core, grab a pen and paper and get ready to take notes, or just bookmark this article. POPSUGAR spoke with celebrity trainer Jason Walsh [1] about how he trained Brie Larson for Captain Marvel [2], and he also gave us some ab-strengthening advice.
Everyone has a different opinion on the best ab exercises [3] to do for a stronger core, and Jason prefers antirotational movements. "You don't have a lot of rotation," Jason told POPSUGAR while explaining his philosophy behind doing more antirotational ab exercises. "If you're forcing yourself into a lot [of rotational movements], you're really putting a lot of torque and twist on that lower spine," he said. According to Jason, "If you can get stronger at antirotation, that's the good stuff."
Both plank variations are antirotational, and Jason added the Russian twist because it doesn't require much twisting, adding that it helps strengthen the transverse abdominis [4]. Check out the three ab-strengthening exercises ahead.
The Ab-Strengthening Exercises
You can add these exercises into your existing ab routine or make a quick workout with them. If you're a beginner, aim to perform them for 20 seconds or complete 10 reps per exercise. If you're more advanced, aim to perform 30 seconds or complete 14 to 20 reps of each exercise. Rest for 45 to 60 seconds and repeat for a total of two to three rounds.
- Elbow plank with reach
- Russian twist
- Elbow plank with leg lift
Elbow Plank and Reach
- Begin in an elbow plank with your feet slightly wider than your hips to create more stability.
- Reach your right arm straight out with the thumb pointed toward the ceiling. Return back to elbow plank, and reach your left arm out. This completes one rep.
Jason's tip: don't let your hips move as you lift up your arm.
How to Do the Russian Twist
- Sit on the ground with your knees bent and your heels about a foot from your butt.
- Slowly recline backward until you feel your lower abs engage. It is really important, and difficult, to keep your back straight, but don't let it curve.
- Place your arms out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
- Pull your navel to your spine and twist slowly to the right. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through centre and rotate to the left. This completes one rep.
Elbow Plank With Leg Lift
- Start in an elbow plank [7]. Lift your left foot about six inches off the ground keeping your pelvis parallel to the floor. Hold for three seconds, then lower the leg.
- Try the lift with your right leg.
Jason's tip: don't let your hips move as you lift up your leg.