The Anatomy of Your Abs If you want to get shredded, it helps to get molecular on your body. We're not talking about attaining a degree in sports science here, but more knowing which part of your abs you're working and where.
Upper Abs To specifically target your upper abs, your objective is to focus on exercises that involve pulling your chest towards your pelvis. Sure, they'll hit your whole core, but they'll smoke your upper abs too. Here's one to try: Try: V-Ups How: Starting on your back, extend your legs and keep your arms by your side In one movement, lift your upper-body, arms and legs to balance on your tailbone, forming a "V" shape Lower your body down. That's one rep
Middle Abs Part of the 'rectus abdominis' — your 'six-pack' muscles — the middle abs are crucial for lexing your spine and bring your pelvis and ribcage closer. Get your middle ab exercises right and you'll be building a stronger core from the get-go. Try: Hollow Holds How: Lie on the floor with your legs stretched out in front of you and your feet together. Extend your arms above your head Tilt your pelvis forward until your lower back is flush against the floor Maintaining this position in your lower back, raise your arms and legs a few inches off the floor to create a straight line from fingers to toes
Lower Abs What: Your lower abs are vital for maintaining strength across your whole core. For people losing weight, their lower abs are often the last to emerge. If you're struggling too, here's a quick coaching tip: Try: Heel Tap Crunches How: Lie on your back with your heels near your glutes. Brace your core, lift your shoulders off the floor and reach down to touch your right heel with your right hand, then your left heel with your other hand. That's one rep. Why: This exercise predominantly targets the lower abs, obliques and hip flexors. By adjusting the distance between your heels and glutes, you can make it harder or easier. Control the movement by making slow extensions to maintain tension.
As a strong core will help you transfer more power to your limbs, so you'll be able to punch harder, drive further and, if you happen to be an Olympic swimmer, power through the water. Give Adam Peaty's intense core workout a go if you want to achieve that last point. "Core training makes you a better athlete in just about any strength or speed sport," says Stuart McGill, professor of spine biomechanics at the University of Waterloo.
