The ab exercises you’re not doing, but should be

The six-pack is so often desired but rarely realised. Defined abdominals take serious discipline in and out of the gym and quite frankly that 100 sit-ups-a-day plan you’ve seen on the internet backwaters isn’t going to get you there. Sit-ups or crunches aren’t, as fables will have you believe, a surefire way to a sculpted stomach.

Of course, much of the hard work is done in the kitchen. Those abdominal muscles aren’t showing unless you at the very most 12% body fat, and no crunches aren’t targeting the belly blubber. Eating a calorific deficit, less than your body needs in a day, is essential to burning fat ­– eating these foods will certainly help – but your exercise plan can and will speed up the process. Just don’t rely on the sit-ups to help you get there. Rather ironically, if you’re eating too many calories and persisting with the sit-ups you’re actually making that stomach bigger, not smaller and certainly no more defined. These exercises are a far more valuable use of your time:

DEADLIFTS

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A complete movement that gives your body a thorough workout. This compound exercise engages a range of muscles and as the weight is loaded anteriorly your core is baring its fair share of the brunt. Get you form correct though, otherwise the deadlift can be dangerous and cause significant damage to your back:

(Video: BodyBuilding.com)

ZERCHER SQUATS

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One most gym goers haven’t even hard of, let alone performed, this variant on everyone’s favourite Olympic movement gives your stomach more of pounding than if the bar was loaded across your shoulders, front or back. The Zercher essentially involves moving the bar to the crook of your elbow and held close to your body whilst performing the squat movement. You may get some funny looks from the other gym goers but you’ll soon reap the rewards.

(Video: BuffDudes.us)

PLANKS

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Particularly targeting your lower abdominals and the muscles which assist in balance and stabilisation this isolation exercise is insurmountably better than your bog-standard sit-up. Not only will it help build that lower torso but the muscles it strengthens will be crucial to helping those big-lifts that should be at the heart of your strength regime. Progress by adding weight or moving to variations such as side planks.

(Video: BodyBuilding.com)

Whilst these three exercises are by no means a complete workout, incorporating them into an encompassing strength routine and a diet in calorific deficit will aid ab development far more than a narrow focus on crunch variations, side obliques and the like.

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