This superhero core-building exercise packs a punch

Youll need more than crunches if you want to build up a superhero-level core of steel. To really hone your abs, youre going to need to push out some weight and add resistance.

Don Saladino, trainer to actors Ryan Reynolds and Sebastian Stan, stresses the need to diversify your core routine beyond just bodyweight moves like planks and crunches. That's why he programs exercises like kneeling punchouts, which uses resistance from a cable machine or bands, to complete ab workouts.

Your body positioning on the ground helps to make the move even more effective by bringing other muscle groups into play. "Kneeling or half kneeling forces you to engage your glutes, which will keep them out of getting into lumbar extension which is a huge mistake many people make," says Saladino. "This movement forces you to engage one half of the body on each side."

To perform kneeling punchouts, you'll need a cable machine or resistance bands.

Set up the cable with a handle attachment or attach a resistance band low to the floor.
Kneel to the side of the platform and grasp the handle/band with both hands close to your chest, pulling the cable/stretching the band. Squeeze your core and glutes to maintain a strong torso, keeping your spine straight and your chest tall.
Push the handle/bands out forcefully, locking out your elbows. Hold for a beat, squeezing your core, then return to starting position.
Switch sides to face the opposite direction, then repeat the motion.

To add the kneeling punchout to your core workout, perform 3 sets of 8 reps on each side. For more superhero-body building moves, you can check out all of our Superhero Fit Workouts or Saladino's full program.