6 of the best

A set of abs like corrugated titanium is the ultimate physical reward for those prepared to put the work in. And that means hitting your core from every angle. This section gives you six highly effective options, most of which you won't see being performed in the gym every day, but each of which will work your midsection muscles hard for the results you want and give you the edge over everyone else who wants abs of steel.

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Band palloff press

Why: There are few times in real life when you're called on to lie on your back and repeatedly double over, which makes the modern man's obsession with sit-ups all the more mystifying. Enter the pallof press, an underrated exercise that actually trains your core muscles in the way they're intended to work, keeping your spine and body stable. Named after the physio John Pallof, who helped baseball players with back injuries, it challenges your hips and trunk to stay still as you increase the rotational pull by extending your arms. Try it with cables in the gym, or at home using a resistance band and a fixed post or willing partner.

How many: Aim for 4 sets of 6 reps

• Secure a band to a fixed point and stand side-on to it. Hold the band to your chest with your feet apart. A narrow stance makes the whole thing tougher.

• Keeping the band taut, extend your arms fully, using your core to resist twisting. Pause for two seconds, then return to the start.

Gym ball pike

Why: If you can already see the top third of your six-pack but are struggling to get the crucial bottom part to break through into a full complement of abs, this is the move for you. Raising your body to form an upside-down V recruits all the muscles of the abs plus your deep-lying core muscles, while straightening your legs without allowing your feet to touch the floor places tension on your entire core. Keep each rep slow and controlled for maximum benefit.

How many: Aim for 3 sets of 6 reps

• Start in the press-up position with both feet resting on a gym ball.

• Draw your feet in towards your arms and bend at the hips until your body forms a V-shape, then return to the start.