I’m not a huge fan of performing endless situps and crunches for my midsection. If you want a six pack, the real key is diet and high intensity exercise. However, I do feel that training the abs are important if you want to improve your athletic conditioning and overall fitness.

The following are six of my favorite exercises that are “beyond” traditional crunches and situps:

Killer Ab Exercise #1: Side Press

• You just need one dumbbell to perform the side press. This is a great compound upper body workout which also does a great job of engaging the side abs (obliques). I used to do these side bends with the dumbbell to target the obliques, but no more.
• To do a side press, stand with your feet shoulder width apart. Raise the dumbbell up to your shoulder level. Step forward with the opposite foot, and move your hip slightly towards the hand with the dumbbell. This is your starting position.
• Now bend down and slightly forwards, maintaining a straight back, and simultaneously raise the dumbbell over your head. Envision yourself pushing away from the dumbbell. The non-working hand should touch the floor, and yourtorso should be in a side ways “T”.
• Move back to starting position and repeat. Make sure to keep your core tight at all times.

I couldn’t find a good video for the side press with a dumbbell, so here’s one with a kettlebell. Same basic idea:

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Killer Ab Exercise #2: One Arm Swing

• Stand with feet slightly wider than shoulder width apart. Grab a dumbbell with one hand and squat down slightly so that the dumbbell is hanging between your legs. Your non working leg can be folded behind your back, or held out to the side for balance.
• Keep your back straight, chest out, and abs contracted. Swing the dumbbell slightly backwards through the legs, then reverse the movement, and snap with your hips, forcing the dumbbell straight up and out in front of you. Imagine the dumbbell as a wrecking ball, and your arms are just chains holding the wrecking ball.
• You are simply using the momentum generated with your hips and core to move the dumbbell forward. Do not use any arm or shoulder strength to move the dumbbell forward. Do not interfere with he momentum until the dumbbell reaches shoulder length.
• At this point, reverse the movement, and bring the dumbbell back to starting position, still maintaining the momentum. You will use the momentum to move straight into the next repetition.

Here’s a great core workout you can do with this exercise. Once again, replace the Kettlebell with a Dumbbell:

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Killer Ab Exercise #3: One-Arm Row

• As you can see, one-arm movements call for greater core activation than two-arm movements. You’ll feel it when you do them. To do the one-arm row without a bench or chair, stand with one dumbbell. Step forward with the opposing leg, and step slightly back with the leg of the side your holding the dumbbell.
• Bend slightly forward with your back straight. Place the elbow of your opposing arm on your opposing thigh for support. Hang the dumbbell between your front and rear leg. Look forward with your back straight, chest out, and abs tight.
• Pull the dumbbell towards the body as if you were pulling the chain of a lawn mower. This movement as also been called the lawn mower for this purpose. Pull until you feel tension on your mid back. Slowlyreturn to starting position and continue the set.

Here’s how to do the exercise with a bench:

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Killer Ab Exercise #4: Rotating “T” Push Up

• Here’s a surprisingly effective abdominal exercise you can do along with your regular pushup workout. Simply perform a regular pushup. But instead going back down to perform another repetition, lift your right hand off the floor, and twist your body, and raise your right hand towards theceiling.
• Your body will be in a sideways “T” position. Return back to pushup position, and perform a pushup. Then twist to the left side. This is one repetition. Within the first few repetitions, you should feel this movement working your abs.

This video shows you how to do the “T” part of the pushup. But I want you to do the pushup in between:

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Killer Ab Exercise #5: Jump Squats

• I did not realize it until very recently, but Jump Squats are a great lower ab and core exercise. Simply squat down and explode upwards into the air. When you land, move straight into a squat and jump again. Try to keep the movement fast paced.

Here’s a great core workout using the Jump Squat:

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Killer Ab Exercise #6: Ankle Wiggles

• These are one of the few direct abdominal movements that I actually enjoy doing. Lay down on the floor as if you were doing a crunch. Squeeze your abdominals until your head, upper back, and shoulders are off the floor. Now from this position, bend toward the right until your fingers touch your right ankle.
• Repeat on the other side and touch your left hand to your left ankle. Continue for as long as you’d like. This movement will target your upper abdominals and obliques. It’s 10x more effective then regular crunches, since your abdominals are contracted throughout the entire movement with no rest.

Start replacing your crunches and situps with just one of these killer ab exercises, and I guarantee you’ll start noticing improvement in your sports and daily life. For more core strengthening bodyweight and dumbbell exercises, check out Gladiator Body Workout.