6 of the best

A set of abs like corrugated titanium is the ultimate physical reward for those prepared to put the work in. And that means hitting your core from every angle. This section gives you six highly effective options, most of which you won't see being performed in the gym every day, but each of which will work your midsection muscles hard for the results you want and give you the edge over everyone else who wants abs of steel.

BAND PALLOFF PRESS

Why? There are few times in real life when you’re called on to lie on your back and repeatedly double over, which makes the modern man’s obsession with sit-ups all the more mystifying.

Enter the pallof press, an underrated exercise that actually trains your core muscles in the way they’re intended to work, keeping your spine and body stable.

Named after the physio John Pallof, who helped baseball players with back injuries, it challenges your hips and trunk to stay still as you increase the rotational pull by extending your arms. Try it with cables in the gym, or at home using a resistance band and a fixed post or willing partner.

• Secure a band to a fixed point and stand side-on to it. Hold the band to your chest with your feet apart. A narrow stance makes the whole thing tougher.

• Keeping the band taut, extend your arms fully, using your core to resist twisting. Pause for two seconds, then return to the start.

PLANK SHOULDER TAP

Why? The plank is a sound exercise, but staring at the fl oor willing the clock to count down won’t build the strongest six-pack possible. For that you need to make the core muscles work harder: you need to make the move unstable. That’s where the long lever plank shoulder tap excels.

By simply walking your feet back and challenging your torso to resist rotation while you raise one arm, you force your abs and obliques to work overtime. The key is to keep your torso steady and avoid rotating your hips or arching your back. Try supersetting them with press-ups for an added pectoral workout.