Middle Management

You know by now that endless crunches aren’t the best way to sculpt a whittled middle. But focus solely on your abs when you’re trying to get that six-pack to pop and you’re more likely to ignore the supporting muscles that complete your core, says Rick Baird, trainer at Andre Agassi Super Sport in Las Vegas.

“You have to work all of the core muscles—which include your back, hip flexors, and pelvis—to have a strong middle,” says Baird. “I see clients whose abs are incredibly toned, but because they never work their back or hips, they’re out of balance. And that leads to injury.”

What’s more, a strong core also means better results—and not just a wow-worthy body. “Movement doesn’t come from your limbs alone—it comes from your center,” says Baird. “So whether you’re lifting weights or running on the treadmill, a strong core translates into more power, which ultimately means better performance and efficiency.”

If your core is weak, you’re also much more likely to hurt yourself doing basic things outside the gym, says Josh Adams, a trainer at Kent Kangley Super Sport 24 Hour Fitness in Kent, Washington. “The stronger all of your core muscles are, the less likely it is that you’ll suffer from common injuries, like low back pain and shoulder tension. But the key there is strengthening all of your core.”

The Core Truth
Can’t name all the muscles that make up your middle? Here’s a cheat sheet:

Rectus abdominis. This muscle runs down the front of your abdomen and is typically the most developed core muscle.
Internal and external obliques. These are located on the side and front of the abdomen.
Transverse abdominis. This muscle wraps around the spine, underneath the obliques. It’s the weakest muscle in most people, particularly those who sit for hours every day.
Erector spinae. This is a group of three muscles that run along your neck to your lower back and help extend and rotate the spine.
The psoas major. Better known as the hip flexors, these are located in front of the pelvis and upper thigh.

Beyond the Plank
To hit all of these muscles, choose exercises that challenge your balance, build rotational strength, and hold a muscle’s contraction for a period of time (called isometric exercises). This is why the plank and the side plank are like the holy grail of core exercises, says Adams, because they do all three. Along with the plank, add these five moves that work the entire core to your routine:

Plank add-ons
• While holding a plank pose, drop your knees so they’re 2 inches above the floor, then raise them. Repeat for 30 seconds to a minute.
• While holding a side plank, drop your bottom hip so it’s 2 inches above the floor, then raise and repeat for 30 seconds to a minute. Switch sides.

Bosu Ball Stabilizer
Get into a push-up position with your hands balancing on a Bosu ball. Hold a plank pose until your muscles are fatigued (or up to 3 minutes). When this doesn’t challenge your balance, replace the Bosu ball with a small-size exercise ball.

Reverse Crunches
Lay flat on your back with your hands under your butt. With your back flat against the floor, pull your knees toward your chest then kick your legs straight out in front of you, keeping your heels about 6 inches from the ground. Repeat for 1 minute or until your muscles are fatigued.

The V-Sit
Sit on the floor and, keeping your hands gently on the ground, lean back so your upper body is at a 45-degree angle from the floor. Keeping your legs straight, raise them until they’re also at a 45-degree angle from the floor. Hold for 15 seconds (or longer, up to a minute) and repeat five times.

The Superman
Lay on your stomach, arms and legs spread so you make a “star” shape on the floor. Pull your belly button toward your spine, squeeze your butt, and pinch together your shoulder blades to lift your chest, arms, and legs an inch or 2 off the ground. Hold for 15 seconds and repeat five times.