9 Cutting-Edge Abs Exercises

These supercharged moves will help you define your six-pack without a single crunch

October 27, 2010
Man with six-pack abs
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Better Ways to Amazing Abs

There are a number of reasons that crunches are unproductive, but we're going to focus on six: the number of muscles you hope will emerge on your abdomen as a result of time spent grunting on the ground. Crunches primarily target your rectus abdominis, leaving the rest of your core--your transverse abdominis, back extensors, hip flexors, and obliques--largely unchallenged and ignored. The following moves from The Men's Health Big Book of Exercises focus on spinal stabilization to work your entire middle region. This is essential for lower-back health and peak performance in any sport, in addition to maximizing the abdominal muscles that are most visible on--you guessed it--your six-pack.

Man performing mountain climber with hands on swiss ball
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Beth Bischoff
Mountain Climber with Hands on Swiss Ball

Difficulty: Hard

Incorporating a stability ball increases the difficulty in this variation of mountain climber. To perform, place your hands on a Swiss ball, then alternate raising each knee, without allowing your back to round. Learn how to perform this move with perfect form.

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Man performing cable core press
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Beth Bischoff
Cable Core Press

Difficulty: Easy to Hard

Control the difficulty of the cable core press by adjusting the weights. You don't want to rotate your body when performing this move, so lighten the load if you find yourself hiking your hip or rotating your shoulders. See how to perform this move with perfect form.

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Man doing side plank with arm in air
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Beth Bischoff
Side Plank with Reach Under

Difficulty: Moderate to Hard

Once you've mastered side plank, make it harder by adding a rotation. Start in side plank, and then raise your right arm straight above you. Keeping your abs braced, reach under and behind your torso. Now lift your arm back up. Learn how to perform this move with perfect form.

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Man laying on swiss ball holding bar
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Beth Bischoff
Lateral Roll

Difficulty: Very Hard

Push your limits with this intense balance challenge: Lie with your upper back placed firmly on a Swiss ball, and hold a pole or broomstick, with your arms straight out from your sides. Roll across the ball as far as you can, taking tiny steps. Reverse directions and roll as far as you can to the other side. Learn how to perform this move with perfect form.

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man performing swiss ball rollout
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Beth Bischoff
Swiss-Ball Rollout

Difficulty: Hard

Sit on your knees in front of a Swiss ball and place your forearms and fists on the ball, with your elbows bent about 90 degrees. Slowly roll the ball forward, straightening your arms and extending your body as far as you can without allowing your lower back to "collapse." Then use your abdominal muscles to pull the ball back to your knees. Learn how to perform this move with perfect form.

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Man performing swiss ball jackknife
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Beth Bischoff
Swiss-Ball Jackknife

Difficulty: Hard

Assume a pushup position, shins resting on a Swiss ball. Roll the ball toward your chest by pulling it forward with your feet. Pause, and then return the ball to the starting position. Learn how to perform this move with perfect form.

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man performing t-stabilization
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Beth Bischoff
T-Stabilization

Difficulty: Moderate

Assume a pushup position. Shift your weight onto your left arm and rotate your torso up and to the right until you're facing sideways. Hold it for 3 seconds, and then return to the starting position. Rotate to the other side. Learn how to perform this move with perfect form.

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Man performing core stabilization
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Beth Bischoff
Core Stabilization

Difficulty: Easy

Sit on the floor with your knees bent. Hold a weight plate straight out in front of your chest and then lean back at a 45-degree angle. Without moving your torso, rotate your arms to the left as far as you can. Pause for 3 seconds. Rotate your arms to the right as far as you can. Pause again, and then continue to alternate back and forth for 30 seconds. Learn how to perform this move with perfect form.

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Man performing extended plank
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Beth Bischoff
Extended Plank

Difficulty: Hard

Assume a pushup position, with your hands about 6 to 8 inches in front of your shoulders. The farther your hands are in front of you, the more challenging the move. Learn how to perform this exercise with perfect form.

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Man with amazing abs
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Chisel Washboard Abs

Discover more ways to sculpt a midsection you'll want to show off:

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