Sure, six-pack abs are nice, buthaving a strong coreisn't just about looking dazzling when you go shirtless. Your core is critical for everything you do, whether it's sitting for long hours on the job or running up and down the stairs.
But building a strong midsection isn't just about maxing out oncrunches. There are smarter ways to level up your core strength, and one of them is by doing exercises thatcombine two moves into one. You won't only save time, you'll also engage more muscles.
Below, Jack McNamara, CPT, a certified strength coach atTrain Fitness, demonstrates four of the most efficient two-in-one ab exercises that will level up your core strength in no time. McNamara recommends performing these exercises as a circuit, doing one after another.
Try These 4 Combination Ab Exercises
Move 1: Russian Twist to Modified V-Sit
- Sit up straight with your legs bent. Lift your feet off the floor and recline your torso to a 45-degree angle while holding a medicine ball with both hands.
- Keeping your entire core braced, rotate your arms and torso to twist the weight toward your left hip.
- 然后，旋转手臂和躯干以将重量朝右臀部扭转。
- Next, twist back to the center.
- 从这里开始，当您伸直双腿时，请降低躯干，将药球直接放在胸部上方。
- Bring your torso and legs back up to return to the starting position. This is 1 rep.
- Do 3 sets of 12 reps.
Tip
为了使这一举动更具挑战性，请尝试保持腿部贯穿整个过程，或者以较重的重量增加对运动的额外阻力。
Move 2: Plank Shoulder Tap to Cross-Body Mountain Climber
- Start in a high plank with your shoulders stacked above your wrists.
- While bracing your core and squeezing your glutes, use your left hand to touch your right shoulder. Keep your hips as still as possible and avoid rocking from side to side.
- 将左手向下放置，然后用右手重复在左肩上。
- 双手靠在起始位置，将右膝盖朝左肘着。
- 返回高木板，用左膝和右肘重复。这是1个代表。
- 做3组20次。
Tip
Remember to keep your core engaged and back flat throughout the movement. If you feel your form slipping, there’s no need to rush. Slow down and focus on the quality of the movement.
Move 3: Side Plank Twist to Hip Tap
- Start in a side plank, propping yourself up on your right forearm with your elbow underneath your shoulder. Extend your legs and place the top foot in front of your bottom foot and squeeze your core and glutes.
- 将左手用肘部指向头部。这是起始位置。
- 向地板旋转，带左肘靠近右手。保持臀部的整个；旋转应该通过您的核心发生。
- Return to the starting position.
- Slowly dip your hips toward the floor until they make light contact.
- Return to the starting position. This is 1 rep.
- Do 12 reps on one side, then repeat this sequence on the other side for 3 sets.
Move 4: Hamstring Curl to Glute Bridge
- Lie on your back with your arms down at your sides. Place the heels of your feet on a stability ball with your legs extended in front of you.
- 支撑斜肌并挤压臀部以将臀部从地板上抬起，从肩膀到高跟鞋形成一条直线。
- Keeping your hips raised, curl the ball in toward you by bending your knees and flexing at the knee until the soles of your feet are on top of the ball
- Maintain this position as you squeeze your glutes to bridge upward as high as you can.
- Keep your hips high as you straighten your legs from the top position to return in a controlled manner back to the starting position. This is 1 rep.
- Do 3 sets of 10 reps.
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