Want Rock-Solid Abs? Harvard’s Proven Exercise Routine

Get a Flat Stomach? Great! But Rock-Solid Abs? Even Better!

Having a flat stomach is nice, but having abs of steel is even better! Beyond aesthetics, strong abs help improve posture, prevent back pain, and enhance balance. But how do you get there? According to Harvard Medical School, certain targeted exercises can help you build strong, well-defined abs.

Isometric Exercises: Harvard’s Secret to Stronger Abs

Harvard researchers say isometric exercises outperform many traditional workouts for strengthening your core. Unlike crunches, which rely on repetitive motion, isometric exercises engage muscles statically. This reduces the risk of injury from improper form and repetitive strain. Plus, they activate both abdominal and back muscles simultaneously for long-lasting strength gains.

Isometric core workouts include classic planks, side planks, and dynamic planks, with variations like leg or arm lifts. You can choose the ones that suit your level and preference. Regardless of which you pick, isometric exercises deeply engage stabilizing muscles. They don’t just tone your abs—they also improve posture and relieve pressure on your spine.

The Hollow Plank: The Ultimate Ab Workout

While all isometric exercises are great for building core strength, one stands out for delivering exceptional results: the Hollow Plank. This exercise requires you to maintain a straight posture while simultaneously engaging your abs and glutes, ensuring your lower back doesn’t arch. It activates all core muscles, improving stability and endurance.

Unlike the standard plank, the Hollow Plank involves a slight “hollowed” position—your lower back lifts slightly off the ground, and your arms can be extended or folded behind your head. This posture intensifies activation of the transverse abdominis, the deep core muscle. It also boosts explosiveness and muscular endurance, making it a great choice for improving overall athletic performance.

Just a Few Minutes a Day for Stronger Abs

You don’t need to spend hours working out to see results with isometric exercises—especially the Hollow Plank. Harvard experts recommend doing these exercises for 20 to 40 minutes several times a week. But even just five minutes a day can gradually strengthen your abs over time.

So, if you’re looking for a smarter way to build core strength, start incorporating isometric exercises into your routine. Your abs—and your posture—will thank you!