'Core training' would not be such a booming sector of the fitness industry if it was all about pious, wellness related results. Clients are perfectly okay with telling me they want jacked biceps, but when it comes to abs they always hide behind the righteousness of wanting a stronger core. Here I will explain what it actually takes to see abdominal definition and how to properly strengthen your core if that is what you really want, you noble being, you.
First, some non-sexy definition
The core is comprised of every muscle that helps to maintain a braced, neutral spine. This means your glutes, lats and traps are also part of your core, in addition to your abdominals and spinal errectors. Getting stronger at any movement will strengthen your core because core muscles are integral to all movement.
My top picks for getting stronger
Are deadlifts, squats, presses, pull-ups (or inverted rows) and push-ups. I stick to the classics: multi-joint exercises where one is mechanically inclined to lift the most amount of weight. If you're looking for a core only strengthening exercise, do planks.
Qualities of a solid plank:
* Hands grabbing the ground
* Shoulders externally rotated and shoulder blades protracted (pushed apart)
* Ribs down
* Abs clenched
* Butt clenched and pelvis slightly tucked under
* Legs together
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| Samantha Star: pole champion, handstand expert and movement instructor demonstrates a killer plank. Photo taken at Solace NYC |
A good plank should be very hard to hold, you shouldn't be able to hold it longer than 30 seconds at first. If you are already on a strength program and want to plank, add 3 max holds to the end of your workout. Hold each plank as long as you can without breaking form. You don't need to time yourself, go all out with each repetition.
If you aren't on a strength program and want to get a stronger core, find a trusted strength coach, personal trainer, or CrossFit foundations class to teach you the basic strength movements. You can plank every day if you like, but without a strength foundation (squats, deadlifts, etc) you're missing out.
What about balance?
Many attempt to strengthen their core by improving their balance. Standing on a wobbly object is not going to improve your balance or get you ripped. Get off the bosu and get into the weight room. Balance is affected by strength, if you get stronger your balance will improve. Doing exercises on an unstable surface will get you great at doing exercises on an unstable surface, that's about it.
Here is where we part ways
This concludes the core strengthening portion of this post. The information below is all about how to get the shredded 6 pack of your dreams (said in infomercial voice).
Every one has a 6 pack
Deltoids are shaped like horseshoes, quads look like tear drops, and abs are in the shape of an ice cube tray. To bring out the shape of any muscle, you must lose fat in order to see the muscle through your skin, and hypertrophy (grow) the muscle so that it is easier to see. Abdominal muscles do not grow very large, so getting 'abs' is mostly about losing fat, not about secret ab exercises.
The cost of getting lean
Precision nutrition came up with this wonderful infographic depicting what you have to do to achieve certain levels of leanness. This is a template of what you will have to do to achieve your desired look.
As you can see, getting very lean and shredded is a whole body and life overhaul. Some won't have to get as lean as others (and vice versa) to see their abs. Genetics determine the intricacies of muscle appearance and fat storage. Some may have ninja turtle abs with semi-high body fat, and others may have extremely low body fat with minimal definition. No matter what, you can absolutely improve your body and your abdominals, just manage your expectations about the outcome of your endeavors.
But there must be some ab exercises that work
Yes, you can hypertrophy (grow) your abdominal muscles so that they are easier to see and look, uh, more ripped. Ab exercises should be tough, you shouldn't have or be able to do 100 of them. 3-5 sets of 5-10 repetitions at the end of your workout, 3-7 days a week will suffice. Mix it up, choose one or two of the following exercises to perform each day:
Body Saw
Samantha Star: pole champion, handstand expert and movement instructor. Video taken at Solace NYC
Clench your abs.
Let your body slowly slide back until you are about to break form.
Slide back in.
Emphasize the slide back, not the slide in.
Pike
Samantha Star: pole champion, handstand expert and movement instructor. Video taken at Solace NYC
Start in a plank with toes on a towel.
Legs stay together.
Drag hips up into an inverted 'V' position.
Bonus: If you're a badass, like Sam, tap your wrists with your toes.
Return to start position.
Focus on relaxing legs and letting abs do all of the work.
Captain's chair or hanging leg raise
Me doing hanging leg raises at Solace NYC
Start either holding onto a bar, or with forearms on pads of captain's (leg raise) chair.
Legs stay together, ankles pointed.
Bend knees and hips up into body.
Straighten knees.
Lower down from the hip.
Emphasize lowering slow.
Which ones work my obliques/upper/lower abs?
All of them. Yes, you have different abdominal muscles, yet, they all work together at the same time. Fun fact: side bends don't really target your obliques, they target your QL, on your low back. Side bends are also not the best for your spine.
In summary
- Know the difference between a stronger core and a more defined core
- Planks and classic strength exercises are best for core strengthening
- Diet is the main ingredient for defined abdominals
- Effective abdominal exercises should be simple, yet challenging
May the force be with you
On your journey to a stronger or more defined core.
