Straight from the lab: The 6 moves proven to sculpt flat abs.
Watch Equinox instructor Gregg Cook dominate the only set of toners you'll ever need.
It seems safe to say that we have all agreed to move beyond the sit-up. That decidedly old-school approach to ab work is not, nor will ever be the path toward what has become the Holy Grail of body betterment: The six-pack. So how do you sculpt the elusive tight, toned middle? Well, by following the scientific principles of body mechanics in their simplest form of course:
“Research shows that you should always train for good mobility in the upper portion of the core and good stability in the lower portion of the core,” says Geralyn Coopersmith, an exercise physiologist and head of the Equinox Fitness Training Institute, “With this foundation, you are able to build a core that functions in peak condition, meaning it’s able to flex, rotate, laterally flex and extend. Research shows that a fit core is most responsive, so muscles will turn on automatically and be engaged no matter what you're doing." Such was the basis for the killer core workout in the video above created by Equinox senior creative program manager for group fitness Lisa Wheeler. “The best moves will have one focus, like rotation for example, but while one muscle group is rotating, others are stabilizing and/or mobilizing to move the body synergistically,” says Wheeler, “That’s going to give you a much deeper abdominal workout than, say, crunches, during which most of the rest of the body is not engaged except the rectus abdominis, which is actually the most superficial muscle in the abdominal bunch.”
Though the exercises designed here may get serious points from the judges on degree of difficulty alone, the outline and principles of movement remain the same no matter what your level. One such abdominal rule to abide by: always start with stability. “It’s sort of like flipping the switch so you’re activating the muscles that might have been sleeping,” says Gregg Cook, the NYC-based Equinox group fitness instructor who lent his perfectly sculpted body to our workout, “When you hold something like a plank, you get a really strong neural signal from the central nervous system to the core. Once everything is lit up, from there you’re just sort of pouring gas on the fire.” See what he means in the video above, shot in the penthouse at the Royalton hotel in New York City, then feel the burn yourself by clicking through the slideshow below for how-to descriptions of each move. Do 3 sets of the indicated reps 3 times per week on non-consecutive days.
Stability: star plank
Start standing, then walk hands out to plank position with arms and feet wide so body forms an “X” (as shown). Engage abs and press palms and toes into floor. Hold for 10 seconds to start, working up to 30 seconds.
Mobility: spine roll A
Start standing on left leg, right leg bent behind you, arms at sides. In one fluid motion, bend left knee and sit on ground rolling onto back until knees are overhead (as shown).
Mobility: spine roll B
Roll back up to start and hop on left foot. Continue for 30 seconds. Switch sides; repeat.
Forward flexion: V-up A
Start hanging from pull-up bar with overhand grip so palms face forward.
Forward flexion: V-up B
Engage abs and slowly lift legs until feet touch bar (as shown). Return to start. Do 10-12 reps.
Rotation: kung fu kick
Start hanging from pull-up bar with underhand grip, so palms face body. Do a pull-up, bringing knees to chest; rotate knees to right side, then press and extend left leg forward, foot flexed (as shown). Bring knees back to chest and rotate to left, then press and extend right leg forward for one rep. Do 5 reps.
Extension: suspended quadruped reach
Start on all fours resting on hands and knees, then press palms and balls of feet into ground to raise knees off floor. Keeping knee bent, lift left leg behind you, foot flexed and right arm in front of you, bending elbow 90 degrees (as shown). Switch, placing left foot and right arm back on floor and raising right leg and left arm. Alternate sides for 30 seconds.
Lateral flexion: headstand tilt
Slowly work your way into a headstand (as shown), then engage abs and lower legs as far to left side as possible without losing balance. Return to center, then lower legs to right for one rep. Do 5 reps.