Train the TVA
The transverse abdominis is a deep core muscle that acts as a natural weight belt for your spine. It's the Spanx of your abs. Developing it will help prevent injuries and create a smaller waist. You could train it with plank variations, but I like this exercise using an ab wheel and a treadmill.
Hold the ab wheel the same way you would for a rollout, but instead of rolling out, you hold it like a plank. This will also hit the internal obliques. It's fun and quite possibly a better use of the treadmill than jogging for abs. The slower the treadmill goes, the harder it is.
related posts
The best exercises for building muscle aren't always the most popular ones. Here are a few effective, yet underrated, moves for legs, arms, and chest.
If you've been around weight training for any length of time, you've probably read or tried an arm specialization routine. There are a bunch of these around with different cool names for what amounts to the same old shit: do a bunch of arm exercises. Yeah, the exercises change and the sets and reps change, but it still amounts to just doing more arm work.
Do your tight muscles need more stretching or just better stretches? Find out here.
It's time to stop screwing around in the gym and instead build some jaw-dropping strength and power. Here's how.