Are you doing crunches until the cows come home but still finding you haven’t sculpted the perfect six-pack? The chances are you’re not working your abs hard enough. Like every other muscle group, they need increasingly heavy loads to keep growing. The fix is simple: start adding extra weight to the crunch to force your abs out of their comfort zone so they have no choice but to grow back bigger. Do this move at the end of your workout twice a week.

Dumbbell crunch

Sets 4
Reps 12


Lie on your back with knees bent, holding a dumbbell in each hand with bent elbows.


Contract your abs to lift your torso up, straightening your arms as your chest rises towards your knees to take the weights towards your feet. Pause at the top before lowering slowly back to the start.

Muscle tip

Like every other muscle, your abs are made up of two types of fibres: slow-twitch and fast-twitch. Static holds, such as the plank, work both types at the same time by making your muscles work hard to maintain a stationary position for as long as possible. Along with these crunches (below), end your workouts with planks and side planks to work the entire core region.