by Men's Health

The muscles shown here are your keys to great abs.

Most men try to build their abs with crunches and leg raises--simple moves that target the abdominals. But to prevent injury and accentuate your abs, you also need to strengthen the muscles surrounding your abs and lower back, says Mike Robertson, C.S.C.S., co-owner of Indianapolis Fitness and Sports Training. These unconventional exercises do just that.

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1. Split-Stance Cable Chop

The cable chop enhances your athleticism and day-to-day functioning by challenging your body to work in diagonal patterns. "Strengthening your core in the split stance improves coordination when the opposite shoulder and hip work together--so the exercise helps protect your lower back in any activity that requires rotation," Robertson says.

How to do it

1) Attach a rope to a high pulley on a cable machine and grip it overhand with your hands far apart. Stand perpendicular to the machine in a staggered stance, with your right (forward) foot closest to the machine. Now kneel on your left knee and keep your right leg bent 90 degrees.

2) Pull the rope down and across your body diagonally. Don't rotate your body as you do this.

3) Press forward with your right arm so that you're pushing the top part of the rope away from your body. Then bring your hand back and return the whole rope to the starting position. Do 8 to 10 reps. Now turn around so your left side is closer to the machine, and repeat the move. Finish 3 sets on each side.

2. Kneeling Pallof Press

"This exercise teaches your body to resist rotational forces, and resistance is one of the primary functions of your core," says Robertson. It's ideal for people who play sports that require swinging, such as golf, tennis, and baseball.

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How to do it

1) Attach a D-handle to a hip-level pulley on a cable crossover machine, and kneel with your right side next to the weight stack.

2) Hold the handle with both hands against your chest. Press your arms straight out, hold for 15 seconds, and bring the handle back to your chest. Do this 2 to 3 times, and then turn around so your left side is next to the weight stack. Repeat another 2 or 3 times. Try to add 5 seconds to the move every week in order to increase your strength.

3. Band-Resisted Jackknife

By suspending your legs, you'll stabilize your spine while flexing your hips, says Robertson.

How to do it

1) Attach a resistance band to the top of a power rack or pullup bar, making sure there's a loop at the bottom. Then assume a pushup position (with your body straight from shoulders to feet) and place your feet in the band's loop so they're off the floor.

2) Flex your abs and pull your knees forward until they're near your hips. As you do this, keep your hips down and your back flat. Return to the starting position; do 3 sets of 8 to 10 reps.

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