Hard Abs, 3 Exercises

Most men try to build their abs with crunches and leg raises—simple moves that target the abdominals. But to prevent injury and accentuate your abs, you also need to strengthen the muscles surrounding your abs and lower back, says Mike Robertson, C.S.C.S., co-owner of Indianapolis Fitness and Sports Training. These unconventional exercises do just that:

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1. Split-stance cable chop

The cable chop enhances your athleticism and day-to-day functioning by challenging your body to work in diagonal patterns. "Strengthening your core in the split stance improves coordination when the opposite shoulder and hip work together—so the exercise helps protect your lower back in any activity that requires rotation," Robertson says.

How to do it

1. Attach a rope to a high pulley on a cable machine and grip it overhand with your hands far apart. Stand perpendicular to the machine in a staggered stance, with your right (forward) foot closest to the machine. Now kneel on your left knee and keep your right leg bent 90 degrees.
2. Pull the rope down and across your body diagonally. Don't rotate your body as you do this.
3. Press forward with your right arm so that you're pushing the top part of the rope away from your body. Then bring your hand back and return the whole rope to the starting position. Do 8 to 10 reps. Now turn around so your left side is closer to the machine and repeat the move. Finish three sets on each side.

2. Cable core press

"This exercise teaches your body to resist rotational forces, and resistance is one of the primary functions of your core," says Robertson. It's ideal for people who play sports that require swinging, such as golf, tennis and baseball.

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How to do it

1. With a hand-over-hand grip, grab a handle attached to the middle pulley of a cable station. Stand with your right side facing the weight stack and spread your feet about shoulder-width apart, your knees slightly bent.
2. Step away from the stack so the cable is taut. Hold the handle against your chest and brace your abs.
3. Slowly extend your arms in front of you until they're completely straight, pause for a second, and bring them back. Do all your reps, then turn around and work your other side.

3. Swiss-ball pike

By suspending your legs, you'll stabilize your spine while flexing your hips, says Robertson.

How to do it

1. Assume a pushup position with your arms completely straight. Position your hands slightly wider than and in line with your shoulders. Rest your shins on a Swiss ball. Your body should form a straight line from your head to your ankles.
2. Without bending your knees, roll the Swiss ball toward your body by raising your hips as high as you can. Pause, then return the ball to the starting position by lowering your hips and rolling the ball backward.

For more help mastering these exercises, visit MensHealth.com/video under the "Get Fit" tab.

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