You’ve done plenty of squat workouts to “target” your abs, but what if you could force all of your core muscles during every exercise? This workout sculpts your core without a single “ab move.”
Addresses: Do this exercise 3 to 5 times a week. Every other day, go for a 10-minute walk or run. Use medium weight dumbbells.
Heating
- Inchworm to Spiderman Lunge
Tyler Joe
Tyler Joe
Start standing up, then place your hands on the ground. With minimal bend in the knees, bring your hands to the push-up position. Pause, then move your right foot just outside of your right hand. Reach your right arm toward the ceiling. Reverse the movements and repeat on the other side. Repeat for 60 seconds, then rest for 30 seconds. Do 3 sets.
Exercise
Addresses: Do the moves in order. Rest 60 seconds between exercises.
- Goblet Squat to Hover Reverse Lunge
Tyler Joe
Tyler Joe
Start standing, holding a dumbbell to your chest, feet shoulder-width apart. Push your butt back and bend your knees, lowering your torso until your thighs are parallel to the floor. Pause. Without coming to a full stop, step back with your right leg. Lower into a reverse lunge, keeping your right knee off the floor. Return to the squat position and repeat on the other side, then stand up. That’s 1 repetition; Do 3 sets of 10.
Tyler Joe
Get into a plank position, left elbow on a bench, abs and glutes engaged. He holds a dumbbell in his right hand, with his arm hanging naturally. Squeeze your shoulder blades together, then row the dumbbell up toward your ribcage. Keep your hips and shoulders straight. Hold for 30 seconds. Repeat on the other side. Don’t rest between sets. Do 3 sets.
- One Arm Half Bench Paused Press
Tyler Joe
Lie down on a bench, a dumbbell in your left hand directly over your left shoulder. Move your torso so your left glute, left shoulder blade, and spine are off the bench. This is the beginning. Bend your left elbow and shoulder, lowering the dumbbell an inch from your chest. Pause. Press back. That’s 1 repetition; do 10 per side. Don’t rest between sets. Do 3 sets.
Tyler Joe
Stand holding a dumbbell in your left hand at your left shoulder and a dumbbell overhead in your right hand. Tighten your abs. March in place, making sure that with each step, your knee is higher than your hips. Do this for 45 seconds, then rest for 15 seconds. Do 4 sets. Reverse the positions of the dumbbells on each set.
- Single Leg Glute Bridge Jumper
Tyler Joe
Lie down with your shoulder blades on a bench. Your torso should form a straight line from your shoulders to your knees. Hold a dumbbell with both hands on your shoulders. Lift your right foot off the ground, keeping your hips and shoulders straight. This is the beginning. Extend your arms behind your head as far as you can without letting your rib cage flare. Pause. Go back to the beginning. That’s 1 repetition; do 10. Repeat on the other side. Do 3 sets.
This story originally appeared in the May/June 2022 issue of Men’s Health.
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