THE HARDEST ABS EXERCISES

We get it. You want lean body. And while no single exercise will ever flatten your belly or give you a six-pack (you need to adjust your diet for that), there are ways to work your abs even harder so that as you lose fat, you uncover a hard body. We asked Jim Smith, C.S.C.S, a strength coach at Diesel Strength & Conditioning, to identify the hardest core exercises. Try these and your abs will never look or feel the same.

Kneeling Plank

Start in pushup position, but shift your weight onto your knees and elbows. Press your elbows hard into the floor, and squeeze your abs like you're about to be punched in the stomach. Hold the given time.

Side Plank - Kneeling

Lie on your side with your knees bent. Prop your body up onto your left hand, and squeeze your abs tight as if you were about to be punched in the stomach. Raise your hips and hold for time. Once finished, roll onto your other side and repeat.

Plank

Start in pushup position, but place your weight on your forearms instead of your hands. Your body should form a straight line from your ankles to your shoulders. Squeeze your abs tight and press your forearms into the floor. Hold for the given time. (30-60 seconds is a good starting goal)

Plank on Swiss Ball

Place your hands on a Swiss ball and position your body in pushup position. Squeeze your abs tight and brace your entire body, trying not to let your body move with the ball. Hold this position for time.

Side Plank

Lie on your left side with your legs straight. Shift your weight onto your left hand and raise your hips so that your body forms a straight line from your shoulders to your ankles. Squeeze your abs tight and hold for time. Then, switch sides and repeat.

Plank - One Foot Up

Perform a regular plank (see abs exercise #27) but raise one leg up and off the floor as high as you can. Make sure you squeeze your abs tight, press your elbows hard into the floor, and don't allow your torso to sway or your hips to raise or drop.

RKC Plank

Set yourself in plank position (see exercise #27), but more your elbows out farther so they are in line with your head (instead of your shoulders). Squeeze your glutes, brace your abs, and squeeze your quads to lock out your legs and prevent any movement. Hold for time.

Birddogs

Start on your hands and knees with your hands about shoulder-width apart. Squeeze your abs tight and then raise your arm and leg so that they are in line with your body. Hold for time (start with 5-10 seconds), return to the starting position, and repeat with your other arm and leg.

21 Swiss Ball Mountain Climbers

Place your hands on a Swiss ball and start in a plank position. Brace your abs and prevent your body from moving. Then, raise your knees towards your just without rounding your lower back. Alternate legs for reps.

Stir the Pot

Position yourself in plank position with your elbows on a Swiss ball. Your body should form a straight line from your shoulders to your ankles. Then, while keeping your body rigid, move your elbows in a circular pattern (like stirring a pot). Do 10 reps, then repeat in the opposite direction.