Core challenge

Ok so regular abs exercise are great, but if you really want abs of steel, try these upgrades to your usual routine for a real core challenge

1.    Proper sit-ups
Sure you know how to do sit-ups, but how’s your form looking? We thought as much. Try doing a regular sit up, but hold a ball (something light and big like a football or volleyball) in both hands. Start lying down, with your legs bent, feet on the floor and arms by your ears. Keeping the ball above your head – and not crunching forwards – sit up as far as you can without bringing the ball forward. Repeat this with your legs bent and feet lifted, and then with your feet lifted to the ceiling, to work your abs from top to bottom. Try 3 sets of 15 reps.

2.    Roll outs
This exercise is a real killer. Grab a light barbell (or an ab wheel if you have one) and kneel on the floor with your hands resting on the barbell in front of you. Very slowly roll the barbell out in front of you, as far as you possibly can. Then use your abs to slowly roll the barbell back towards you. When you’ve mastered that, up the challenge again – start standing, then bend to hold the barbell at your feet and roll out. Try 3 sets of 15 reps.

3.    Swiss ball jack knife
The humble Swiss ball actually has a lot to offer your abs and is a great piece of kit to have at home for a speedy core session. Try this great upgrade to really work your mid section. Start in plank position with your feet resting on a Swiss ball behind you. Pull the ball forward with your feet, letting your hips rise slightly as you do so. Try 3 sets of 15 reps.