Abs Week 2015! Core-Crushing Combo #5

Dec 12 / Build Muscle

We’re ending Abs Week 2015 with a real core-scorching duo: the hollow-body hold and the hollow-body chinup.

The chinup is one the best abs exercises, but most guys don’t realize that because they’re doing it wrong, says Men’s Health Fitness Director BJ Gaddour, creator of musclemorphosis.com, our fast and furious 20-minute fitness DVD that blasts belly fat with zero equipment.

You should be holding a slightly flexed plank position—think a “C” shape—the entire time. This gives you the most stability and strength when your arms are overhead, he explains.

Related: musclemorphosis.com

That’s why you start this 2-move workout with the hollow-body hold. It’ll not only prep your mind and muscles for the way your body needs to be positioned during the chinup, but it’ll also prefatigue your core so you “feel” your midsection more than you normally would.

(Missed any of the other workouts from Abs Week? Check out all of Gaddour’s musclemorphosis.com.)

Your core will work from start to finish—it won’t get a break. “Your abs will probably be you’re limiting factor during the chinup,” says Gaddour. “They might give out first.”

Do it: Perform the hollow-body hold for 30 seconds. Then perform as many hollow-body chinups as possible. Rest for 30 seconds. That’s 1 round. Do 5.

Once you can do 10 reps of the chinup for every set, add load with a weight vest or a dip belt. If you can’t do at least 5 chinups to start, do a bodyweight inverted row instead.