How to get killer abs

A six-pack turns heads, but unless you have strong deep-abdominal muscles (the ones close to the spine), you’ll never develop your optimal midsection. Strengthen these main ab muscles – your tranverse abdominis and the multifidus – with the following exercises. Do the drawing-in manoeuvre with each move (focus on pulling in the portion of your abs below the navel) and you’ll activate your transverse abdominis even more.

LONG-LEVER SWISS-BALL CRUNCH Rest your head, shoulders and back on a Swiss ball and straighten your arms until they’re perpendicular to the floor. Lift your shoulderblades off the ball and reach straight up towards the ceiling. Pause for a count of two, then slowly lower yourself. Do three sets of 10 to 15 reps.

CABLE LIFT Attach a handle to a low-pulley cable, grasp the handle with both hands and stand with the weight rack on your right. Bend your knees and lower yourself into a partial squat. With feet pointing forward and arms straight, stand up as you rotate your shoulders to the left until your hands reach about nose level. Pause, then slowly return to the squat position. Do three sets of 10 to 15 reps on each side.

MEDICINE-BALL ROTATION PASS Stand with your right side towards a wall or workout partner three metres away. Holding a light medicine ball, rotate your shoulders to the right as you toss the ball to your partner or against the wall. Pivot your left foot to the right, with your right foot pointing forward. Do three sets of 10 in each direction.

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