Harden Your Core.

Don't underestimate the tame-looking side bridge. "Men think a good ab exercise has to make your abs burn," says Michael Boyle, M.A., ATC. Here's the truth: Side bridges improve the stability of all the muscles surrounding your spine and stomach. In fact, Canadian researchers found that men who can perform the side bridge effectively are less likely to encounter back trouble. Add these ab exercises to your workout to bolster your core and help carve a six-pack.

The Moves:

Hold for the time specified below, then switch sides.

Kneeling Side Bridge:

Lie on your side with your forearm on the floor and your elbow under your shoulder, your knees bent 90 degrees. Contract your glutes and keep your abs stiff throughout. Raise your hips until your torso is straight from shoulders to knees.

Side Bridge:

Lie on your side with your forearm on the floor under your shoulder, and your feet stacked together. Contract your glutes and abs. Push your hip off the floor, creating a straight line from ankle to shoulder and keeping your head in line with your spine.

Elevated Side Bridge:

Same setup as you use for the side bridge, but stack your feet on a bench. Don't allow your hips to sag.

The Workout:

Do this routine two or three times a week.


Week Exercise Sets Time:

1 Kneeling Side Bridge 2 30 seconds
2 Kneeling Side Bridge 2 60 seconds
3 Side Bridge 2-3 45 seconds
4 Side Bridge 2-3 60 seconds
5 Elevated Side Bridge 2-3 45 seconds