3-step abs - Dynamic abs moves

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Hit your abs and trigger muscle growth by alternating between dynamic and static moves

exercise
(Image credit: unknown)

Medicine ball lunge chop

exercise

(Image credit: unknown)

Sets: 3  Reps: 8 each side
Holding the down position of a lunge activates your legs and core to stabilise your weight while your obliques rotate dynamically.

  • Keep a slight bend in your arms and use your torso rather than your arms to power the move.
  • Rotate your shoulders, torso and hip together.

Gym ball plank

exercise

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Sets: 3  Time: 20-60 seconds
By resting on the gym ball’s unstable surface in a challenging static position, you demand more from your core and put your abs under greater tension.

  • Brace your abs throughout and don’t allow your hips to sag.
  • Take long, controlled breaths to extend your rep time.

Gym ball crunch to press

exercise

(Image credit: unknown)

Sets: 3 Reps: 10
Using the gym ball allows you to hit your abs across their whole range of motion.

  • Curl your torso off the ball and then press the weights straight out.
  • Keep your abs tight as you lower to stay in control of your momentum.
Nick Hutchings

Nick Hutchings worked for Men’s Fitness UK, which predated, and then shared a website with, Coach. Nick worked as digital editor from 2008 to 2011, head of content until 2014, and finally editor-in-chief until 2015.