Five ultimate moves for defined abs

HAVING a strong core is about so much more than looking good. But if you want the best of both worlds, these exercises should be your go-to.

WHETHER your goal is aesthetic, performance based or to protect your back, a strong core is essential.

And if you have reasonable fitness and want to take your core to the next level and maybe even reveal a six pack then these five moves are some of my favourites.

Power through them, performing one set of each. Rest for one minute and repeat three times. Take this up to five rounds as you progress over time or move to the advanced options. All of these exercises are demonstrated in the video above.

If you currently have a weak lower back or injury then please consult a therapist or specialist before starting any kind of exercise regimen.

1. HANGING ALTERNATE KNEE RAISE - 10 reps total

Hang from a bar with knees bent at 90 degrees around hip height. Raise them alternatively toward each shoulder.

Tim Robards demonstrates a hanging alternate knee raise.

ADVANCED - HANGING ALTERNATE LEG RAISE

Same as above but starting in a full hang and alternating the feet toward each hand with a slight bend in the knees.

2. UP DOWN PLANK - 10 reps (20 reps for advanced)

Start in push-up position. Contract glutes the whole time and squeeze the adductors to contract deep core (can try holding and squeezing a rolled towel between the knees throughout). Alternate lowering down onto each elbow and return. Down and up is one rep.

Halfway through an updown plank.

3. DIP HOLD WITH ALTERNATE LEGS - 10 alternative legs for around 10 seconds

Find a dip bar or use two stable chairs or benches. Lift the body up with straight arms, aiming to push your head as high as you can and creating a long neck. Your scapular should contract and hug down your back. Raise the knees to 90 degrees and hold. Try for 10 alternate attempts to straighten each leg in a controlled manner.

A dip hold.

ADVANCED - L-SIT HOLD - 10 second hold

As above but aim for legs to be straight out in front at 90 degrees

4. ONE ARM PLANK ROTATIONS - 10 each side

Start in push-up position and engage glutes as in the up down plank above. Reach your arm through under the body and then bring it back out and raise it up toward the sky. Do your best to maintain a straight line from your shoulders to your feet without dipping in the low back.

One arm plank rotation.

5. INCLINE REVERSE CRUNCH -10 slow and controlled reps

Can be done on flat or on an incline. Start with knees at 90 degrees. It’s good to have something to hold above the head. Raise the knees straight up, lifting your butt off the ground. Try to keep your knees straight above your hips and avoid bringing your knees toward your head.

The ‘easy’ version of an incline reverse crunch.

ADVANCED - INCLINE STRAIGHT LEG REVERSE CRUNCH

As above but raise slightly bent legs so your feet are above the hips. Try and maintain and avoid bringing the feet towards your head as you press the hips high away from the ground and control them on the way down.

An advanced reverse crunch.

Dr Tim Robards is a chiropractor and exercise scientist (B. Med. Sc, M. Chiro) and regular news.com.au columnist. Tim recently launched his unique exercise and diet program The Robards Method.