The pursuit of washboard abs is a life-long quest for most guys, one that is rarely realised. Whether its the allure of fast food or the groan-inducing nature of most six-pack-building routines, it can feel like there’s far too many obstacles standing in your way. However, we’ve developed a foolproof strategy to help you craft that coveted core.
Add one or two of these Coiling Core moves to your workout twice a week to supercharge your abs and improve performance in other exercises, too. Whatever moves you choose, take your time. After each rep, try to dig your left elbow into your right hip and vice versa. (This aggressive contraction creates the “coil”.) Then do the next rep. Add speed to the moves only once you’ve learned to coil properly.
1. Bailer
Hold a light club, a medicine ball, or a 5kg dumbbell with both hands and assume an athletic stance. Hold it out in front of you, then rotate your entire torso down and to the left, swinging the implement that way and bending your left knee slightly. Twist your right elbow towards your left hip as you lower. Pause, then swing the weight upwards, as if swinging a golf club, rising onto your left foot as you do. That’s 1 rep; do 3 sets of 6 to 8 per side.
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2. Land-Mine Coiling Press
Stand in front of a barbell set in a land mine, your right hand gripping the fat end of the barbell, your left hand gripping the plate. Step back with your left leg, then rotate the barbell towards your right side. Now explosively rotate the barbell overhead and press it up with your right hand. As you do this, jump slightly and switch your feet; your right foot should be behind you and your left foot in front, with most of your weight on the left leg. That’s 1 rep; do 3 sets of 6 to 8, alternating reps on each side.
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3. Battle-Rope Coiling Rainbow
Stand gripping the ends of a heavy battle rope, held at your chest. Step your left foot back, then twist your torso over your right knee. Pause, then explosively raise both arms overhead with the battle rope, jumping in the air. Switch your foot position as you do this so that you land with your right foot back and your left foot in front of you, knee bent. Slam the battle rope down over your left knee. That’s 1 rep; do 3 sets of 8 to 10, alternating sides every rep.
4. Coiling Med-Ball Slam
Stand a few metres away from a wall, holding a medium-weight medicine ball at your chest with both hands. Step your left foot back, then twist your torso to the right. Uncoil your body, hurling the medicine ball forward; as you do this, jump slightly and switch your feet so that you land with your right foot behind you and your left foot in front of you, knee bent, weight primarily on your left leg. That’s 1 rep; do 3 sets of 6 to 8 per side.
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5. Double Swing and Switch
Stand tall, while holding a medicine ball or 2 clubs in front of your chest with both hands. Bend your right knee slightly, then step your left foot back so you’re on your toes, with most of your weight on the front leg. Pull the medicine ball or clubs back and down towards your right hip, trying to touch it with your left elbow. Swing the weight upwards and towards your left side. As you do this, jump and switch your feet, landing with your left leg in front. That’s 1 rep; do 3 sets of 8 to 10.
