Tighten Your Torso
Build muscle and manage your midsection with these drills.
Squeezing in a fast little workout leaves little time for your trunk. But with this challenging regimen, you’ll train your torso, building a stronger stomach and sturdier spine. Complete these four exercises, rest for 45 seconds, then repeat twice. Do this three times a week.
1. Chin-Up with Leg Raise
Grab a chin-up bar with an overhand grip, hands slightly more than shoulder-width apart. Cross your ankles and bend your knees until your feet are behind you. Pull your chest to the bar.
Using your abs and hip flexors, pull your knees up and in towards your chest. Lower yourself. Do 4-6 reps.
2. Raise with Rotation
Hold a pair of dumbbells at your sides. With your arms slightly bent, raise the weights up until your arms are parallel to the floor. Rotate your torso as far as possible to one side, then rotate back to the centre and lower your arms. Repeat, rotating to the other side. That’s one rep; do six.
3. Lunging Crunch
With your back to a high pulley cable, hold the rope handles at your chest so that the ends drape over your shoulders. Lunge forward.
As your front foot hits the floor, do a standing crunch. Sink down until your rear knee is just off the floor. Brace your ab as you stand back up. Do 10 reps with each leg.
4. Chest Press with Crunch
With your feet on the floor, lie back on a Swiss ball, holding a pair of dumbbells at your shoulders. Press the weights up. Once your arms are straight, lift your shoulderblades off the ball, pushing the weights higher.
Pause, then lower your shoulderblades and the weights. Do 10 reps.