Ask any PT what most of their male clients are after and you'll hear one thing time and again: Brad Pitt's Fight Club six-pack. Inspired by Tyler Durden's lean, ripped torso, men have subjected themselves to thousands of crunches and hours of planks. But here's a secret – that's not enough.
Your abs are a complicated set of muscles, designed to flex and bend in different planes, as well as hold you upright. So you can't just train them like you would your biceps. "Most core workouts have the same three exercises," says Rhys Morgan, PT at luxury London gym chain Gymbox. And that's also why most men don't have six-packs. This workout is better, because like Spinal Tap's amps, it goes all the way up to eleven.
These moves are designed to mimic – and surpass – the kind of movements your core does every day. Which means you get benefits beyond the mirror. "They will challenge your core in many different ways, working on strength, stability and control," says Morgan. Helpful on the football pitch, and for banishing back pain. That you'll look quite good naked is just a bonus.
The Workout
"Although individually these exercises may not seem too challenging, when you work them all into the same training session, they will really put your core to the test," says Morgan. Work through each move in order, resting as needed between each set. Don't be tempted to blast through the moves – perfect form is more important than speed if you want to build a defined six-pack.
Front bridge
Sets: 3
Reps: 10
Rest: 60s
"Front Bridges are a simple exercise that will help train your back, glutes and hamstrings. Start seated on the floor, with your legs straight and feet together (this is a ‘pike’ position). Place your hands slightly behind your hips with your fingers pointing out to each side. Dig your heels into the ground and push your hips high up into the air, leaning back slightly with your head to form an arching position in your back. Squeeze your bum and hold for a second before returning to the seated position on the floor. Complete for reps."
Side planks
Sets: 3
Reps: 10 on each side
Rest: 60s
"This is a great exercise for your core, as well as shoulder stability and coordination. Start in your seated pike position with one hand behind you and the other held out in front, over your legs. Keep your back hand planted on the floor and your arm straight – with the other hand, raise it above your head and push your hips up off the ground. Turn your body to the side as you go up and actively push your hips towards the ceiling to do a side crunch, then return to the seated position. Repeat for reps."
Shoulder taps
Sets: 3
Reps: 20
Rest: 60s
"Shoulder taps are a great alternative for your standard plank hold, because they get your arms moving while you stabilise your core. Set up in a press-up position and then lift one hand off the ground and tap the opposite shoulder. Place your hand back down and repeat with the other hand. Alternate for reps."
Candlesticks
Sets: 3
Reps: 10
Rest: 60s
"Candlesticks are a surprisingly difficult exercise. Lie on your back with your hands close to your hips, then bring both feet up off the ground together – when you get them above your body, push your hips straight up in the air aiming to get your body vertical. Return to the starting position by lying your back down first, then bringing your feet down towards the ground. Repeat for reps."
Wipers
Sets: 3
Reps: 10
Rest: 60s
"Lie on your back with your feet up in the air, legs vertical. Gently rotate your feet down to the floor on one side, trying to keep your shoulders firmly on the floor, then lift them back to vertical before lowering your feet to the other side (like a windscreen wiper). Repeat this oscillating movement for reps."
Flutter kicks
Sets: 3
Reps: 20
Rest: 60s
"Lie on your back, then lift your shoulders up off the ground and hold your arms out towards your hips. Lift your feet slightly up off the ground, so only your lower back is touching the floor. Now kick with your legs, as if you were doing backstroke. Move from your hips and try to keep your legs completely straight."
Crossovers
Sets: 3
Reps: 10
Rest: 60s
"Crossovers are similar to flutter kicks, so set up in the same way, with your shoulders and feet up off the ground. From here you will cross your feet over each other – left over right, then right over left – repeating for reps."
Seated leg lifts
Sets: 3
Reps: 10 on each leg
Rest: 60s
"A great core compression drill. Start in your seated pike position, with your legs out straight in front of you, feet together. Place your hands on the floor by your knees and lift one foot as high as you can off the ground, place it back down, then lift the other foot. Alternate each leg for reps."
Seated pike raises
Sets: 3
Reps: 10
Rest: 60s
"Pike raises are similar to the single leg lifts above, but this time you will lift both legs together. This is going to be quite a lot harder than the single leg lifts, so be prepared to feel that core working. For added points, try not to touch the floor throughout the set. Instead, stop just before you touch the floor, then lift your legs back up again."
Straddle leg circles
Sets: 3
Reps: 10
Rest: 60s
"Start seated on the floor with your legs straight, then separate your legs, getting them as wide as possible. This is called a straddle position. Place your hands on the floor between your legs, keeping your arms straight for support. Lift your feet up off the ground and then do little circles with them in the air for reps, before placing them back down on the floor."
Straddle single leg circles
Sets: 3
Reps: 10 on each leg
Rest: 60s
"Sat in your straddle position again, turn to one leg and place your hands either side. Lift that leg up off the floor and do little circles with just the one leg. Once you have completed your set, repeat with the other leg."
Like this article? Sign up to our newsletter to get more delivered straight to your inbox.
Need some positivity right now? Subscribe to Esquire now for a hit of style, fitness, culture and advice from the experts
