People get pretty obsessed with training there's abs, even to a point where they have an entire day at the gym set aside to it (seriously?). Hundreds of reps of crunches, side bends, and leg lifts all for that flat stomach or ever-desired 6-pack. So how much that effort is really wasted and how is actually taking you closer to your goals?
I've said this 1,000 times and I'll keep saying it; the only way to lose fat is to eat the correct amount of food. No amount of core exercises will ever make a difference in the appearance of your abs if you're still eating way to much to reduce that layer of flub over top of them. So what's the point? Why do so many people spend so much time on it? Honestly, it mostly seems like they're just misinformed, or know better but they're just hoping that somehow all of the science is wrong. Regardless, there's are a few good purposes or training your abs and core and a few exercises that are better than others.
Purpose 1 - Increasing core strength
This is the main purpose for what use core work for with myself and my clients. Core strength is essential for every day life as well as hitting big numbers in the gym. You'll never pull a big deadlift or hit a big squat with a weak core, so we spend time on it. It also keeps your body healthy makes sure your posture is good.
Purpose 2 - Increasing muscle size
Ok I lied (sort of). This is where core training can actually make your sixpack muscles pop a little more. Doing this won't help you lose belly fat but it will make your muscles more visible by making the muscle bigger. Obviously, for the full effect you need to get you body fat low as well.
I always recommend people use some of each of these goals in mind when training abs so here are some of my favorite exercises for each one
Core strength
- Planks. Some people may disagree but I like planks for beginners. They teach you about maintaining a neutral spine and can build some initial strength and endurance. Once you can do a plank for 2 minutes you're probably not getting much benefit from them anymore.
- Farmers Carry or any loaded carry. Maybe one of my favorite exercises period. They build strength everywhere as well as jack up your heart rate. Plus they translate extremely well to daily life i.e. one trip grocery bags.
- Pallof Press. A slightly more unique exercise that catches people off guard. This exercise builds oblique strength and help with anti-rotation
- Supermax Holds. More specific to powerlifters and weightlifters. This entails loading more than 100% of you 1 rep max on a bar and holding it for a few seconds. This gets your core (and your whole body) used to feeling heavier weight.
Core Muscle Size
- Leg lifts and variations. These build size in your abs and obliques while keeping more of a neutral spine than sit-ups or crunches, making them potentially safer versions. Start with leg lifts on your back and progress to straight leg hanging raises.
- Cable rotations. Parallel, low-to-high, high-to-low, I like them all. I use rotations on the cable machine for help build obliques in a way that is actually important in sport and daily life.
- Full sit-ups. Way better than crunches in my opinion. Although some spinal flexion is involved, the increased range of motion and hip flexion help make it better in my opinion. If you're going to do a movement, do it full ROM
- Weighted Cable Sit-ups. The most "bro" exercise on the list but if can pack on some meat. I prefer the kneeling version when done correctly and you can really load up some weight on this one.
As you can probably tell, I'm not a huge fan of crazy exercises and variations. I like to stick with and around the basics as often as possible, they're the basics for a reason. Try adding these into your routine if you're not already or contact me and I'll do all the thinking for you. Abs don't forget, if you really want that perfect stomach, you need to focus on food
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