This Uncommon Abs Exercise Is 2X as Effective as Crunches

If you've been training for a while, you know classic ab workouts like crunches and situps only go so far to hone six-pack abs. While they're not totally useless, incorporating weighted ab exercises that don't just train your show-off muscles can provide better core stability and help hone other areas, like obliques and lower abs.

"The landmine anti-rotation is a resistance-based exercise that involves holding a weight, most often a barbell in a landmine attachment, then pressing it overhead while resisting rotational forces," says Jesse Feder, CPT, RD. "The aim of this movement is to prevent rotation of your torso while keeping your body stable and engaging your core."

The beauty of this exercise is that it places a greater emphasis on the obliques and transverse abdominis—your deep core muscles.

Related: This Unique Mobility Move Releases Tension in Your Back in Minutes

Why It Works

For years, crunches have been seen by the general public as the gold standard for gaining a six-pack. But personal trainers and strength coaches know that the key to a strong core is prioritizing movements that target multiple muscles at once (aka compound exercises).

The landmine anti-rotation is a great example. While it targets your upper body—specifically, the shoulders, chest, and triceps—it also wreaks havoc on your core in the best way. 

"The deep core muscles mentioned above are often overlooked and undertrained," Feder adds. Therefore, by performing this movement and working these muscles, you will attain a much stronger core than compared to only training the rectus abdominus through traditional crunches."

How to Do a Landmine Anti-Rotation

1. Place one end of a barbell in a landmine attachment or a corner of a room.
2. Load the other end with a weight that you can perform around 10-20 reps with. 
3. Stand facing the barbell, about 1-2 feet away, holding the barbell with both hands.
4. Hold the barbell close to your chest in a neutral position
5. From this position, press the barbell up and out in front of you so the end of the barbell is around eye level.
6. Stand with your feet shoulder-width apart, knees slightly bent, and engage your glutes and core.
7. Slowly drop the barbell to one hip while keeping your torso straight. 
8. Once the barbell is close to your hip level, use your core to press and return to the starting position. 
9. Perform the next rep by going towards the opposite hip.