Develop a powerful core with this improved squat.
Performing endless abdominal crunches isn’t the only — or even the best — way to sculpt a rock-solid core. Multimuscle exercises, such as the braced squat, build a stronger foundation for your body and more muscular legs, says Alwyn Cosgrove, C.S.C.S.
The Benefit
The braced squat looks like a lower-body exercise, doesn’t it? But the primary goal is to overload your core, says Cosgrove. The movement helps you develop a stronger midsection, which improves stability, performance, and strength. A strong core will pay off on the court or in the field.
How to Do It
1. With your feet shoulder-width apart, hold a 25-pound plate in front of your body at shoulder height with your arms outstretched.
2. Keeping your arms straight, squat as low as possible. Hold the position for 4 seconds.
3. Return to the starting position by pressing through your heels. Make sure that the only changes in your center of gravity come from the lowering and raising of your body, not any backward or forward movement. Aim for 1 to 2 sets of 10 to 12 slow reps, with 60 seconds of rest between sets.
Expert’s Tip
Work your arms by doing a curl at the top of each rep: Stand with arms outstretched and curl the plate toward your upper shoulders. Extend your arms as you lower your body.
