A NEW TWIST ON ABS DAY

We’ll be the first to admit the DUMBBELL THORACIC TWIST WITH CHEST PRESS isn’t the snappiest of names. But it will ensure you hit your six-pack goals injury-free

Multitask your way to a six-pack and better training foundations with this new move

The up-and-down movement of your average abdominal exercise is as stale as it is fraught with risk of muscular imbalance and, worse, injury. Not only that, it will do little to develop the lower abs you need to upgrade from a four-pack, or the obliques that will give you ‘the full Bruce Lee’.

Fortunately we have a two-in-one solution. The DTTWCP (we’re trying here, OK?) provides your body with plenty to think about, requiring you to squeeze a ball between your knees while simultaneously raising a dumbbell. Meanwhile, the single-arm press that follows adds a considerable upper-body pump to proceedings; orthodox abs work this is not. “By making your lower body move while your shoulders stay locked to the floor, all the emphasis is on your core,” says PT Lee Boyce. “Performing three sets of 10 reps in each direction is not only a great six-pack workout, but a solid way to activate your trunk for lifts later on.” Do just that twice a week at either end of your workout for six weeks to reap rewards in strength as well as in the mirror. The name might not be anything to shout about, but your abs – and back – will appreciate the new twist.

01 SET UP STRONG

Lie back with a med ball secured between your knees. Hold the dumbbell out above you and stretch your free hand out for support. You’re going to need it.

02 DO THE TWIST

Slowly lower your legs toward your free hand. Your shoulders should remain on the ground with the weight directly above you to ensure your stabiliser muscles are engaged.

03 QUICK RETURNS

Once your thigh hits the floor, contract and rotate your core back to the start position. When you’re done with the twist component, it’s time for the singlearm chest press.

04 PRESS TO IMPRESS

Lower the dumbbell slowly. Pause on the floor for one count, then, engaging your chest and triceps, drive the weight back up. That’s one rep.