Core & Abdominal Exercises

Most individuals take up ab training due to the desire for improved abdominal musculature or to obtain visible ‘abs’.  That is perfectly acceptable.  However, there is a far more compelling reason to develop your core musculature.  Training your core benefits your health and your performance. It will preserve the health of your back, benefit virtually every other activity you undertake, improve your posture and every lift you perform.

In this piece we are getting to the bottom of what truly has an effect. No “Top secret six-pack recipe”.  Just simple descriptions of the relevant muscles, the exercises that prime them through practice based evidence, how to move from novice to elite level, and achievable home based routines with no complex fit-for-all regimes.

What Your Core Actually Is

Your core muscles are more than just the 6 pac muscle that you see in all the pictures. It is a series of muscles that go around your trunk. They are your natural weight belt.

• Rectus abdominis (six-pack abdominals) is the muscle that runs down the front. It flexes the spine (brings your ribcage toward you pelvis)
• Obliques- internal and external: the muscles on the sides. They side-bend and rotate the torso. They help to resist twisting forces.
• Transversus abdominis: the most deep-layer. Think of it like a corset, it tightens drawing everything inward. It has a stabilizing effect on the spine.

Others:  all the muscles in your lower back,  pelvis belt and beyond,  including your diaphragm and pelvic floor. They all collaborate.

The phrase ‘core strength’ is almost always used to refer to the strength of one‘s core in stabilizing the spine while moving the extremities.  This is why effective core training involves more than just crunching exercises.

The Big Myth: Ab Exercises Do Not Melt Belly Fat

This one has to be said outright. Hundreds of crunches or planks will not get rid of the fat hiding on top of your stomach. Fat is lost when you take in less energy than you burn on a regular basis, it doesn‘t come off from just the exercise area!

Research using subjects on ab-only feeding regimesshows improvements in the endurance of abdominal muscles with no change or even an increase in waist girth and subcutaneous fat thickness. Visible abs are more than likely achieved through a low enough percentage of body fat coupled with well developed abdominal muscles.  The core exercises develop the muscle beneath. Diet,  general activity levels and sleep all play a part in dealing with the fat on top.

That does not make a b workout useless.  The stronger your abs are, the better they will look as the fat come off, and a conditioned core keeps your back happy and makes you more coordinated.

What the Research Says About the Best Exercises

In addition to putting measurements on the individual muscles, the level of effort or work being done by the muscles during exercise has been determined by comparing the electromyogram EMG. The now legendary American Council on exercise study and subsequent studies all often time have movements ranked near the top in efforts.

Top performers for the rectus abdominis and obliques often include:

• Bicycle crunch Captain‘s chair or hanging knee/leg raise
• Stability ball crunch
• Reverse crunch or vertical leg raise
• All equipment, Ab wheel, handheld roller, and multiballs.

Poor for overall stability, but good for the deep transverse abdominis Planks and side planks score highly, and keep the load on the spine relatively low compared to tradional sit-ups. Many physios favor them for this reason,  and particularly for those with back problems.

Contemporary thought has focused on “anti” movements — exercises that require your core to oppose undesired motion:

• Anti-extension (for keeping your lower back from arching): dead bugs, planks, roll outs, hollow holds

Anti-rotation (prevent your torso from rotating): bird dogs,  Pallowf press, shoulder taps in plank.

• Anti-lateral bending (preventing side bending): side planks, suitcase carries

Transfer better to real life or sport situations than just crunching by itself.

Beginner Core Exercises (Start Here)

If you are just starting out or if you have been off for a while,  concentrate on control and the breathing, then once you are established you can improve on the intensity.

1. Dead Bug

While lying on your back with arms over head and knees bent at 90 degrees, engage your transverse abdominus (approximate person poking your stomach). While maintaining spinal neutrality, slowly lower one arm overhead and the contralateral leg to the floor and return; repeat

Perform 8–10 controlled repetitions on each side.  It will help you learn to maintain the neutrality of the spine as you move your limbs.

2. Bird Dog

Begin on your hands and knees.  Engage your core then extend one arm in front of you and the other leg behind you. Keep your arm and leg in line with your ears and hips. Hold for a second or two before returning to the start position. Do not twist your hips.

8–10 reps each side.

3. Glute Bridge

Lie on your back with knees bent, feet grounded.  Engage the glutes and raise the hips until the body is stable and in a straight line from the shoulders to the knees.  Maintain this position for a moment before lowering.

10015 reps. This may make the posterior chain re-engage and provide some sensation and control over your pelvis.

4. Modified Plank (on knees)

Forearms on the floor. Knees on the ground. Place body in a straight line from your head to knees. Brace hard and hold. Start with 15–20 seconds and increase repetitions.

If your hips sag or pike up,  rest and reset.

5. Side Plank (knees bent)

One side. Supported on one forearm and knees, lift your hips until the hips, back and knees are in one line. Hold.

15–20 seconds on each side.

Do these 2–3 times per week, but the quality is way more important than the quantity. If your form breaks down halfway through stop the set, or you‘ll end up doing more harm than good.

Intermediate Progressions

When you are able to maintain a stable knee plank for 30–40 seconds and do dead bugs and bird dogs with good control,  proceed to the next step.

Front Plank (toes)

Just like the modified but on your toes.  Around 30–60 seconds,  perfect endurance. Body straight,  booty clenched lightly, no sagging.

Side Plank (full)

Straighten your legs so you are balancing on the side of one foot and forearm. 20–40 seconds each side.

Plank Shoulder Taps

Start in high plank (hands under shoulders). Without moving your hips any more than necessary,  slowly tap one hand to the opposite shoulder. Repeat for 8–12 repetitions each side.

Dead Bug with Longer Levers

Same movement but the legs are extended more or put a weak band looped around the feet used as a resistance.

Reverse Crunch

Lay on your back with your hands either by your sides or underneath your hips.  Place your hands under your hips or by your sides and raise your hips by curling your pelvis into your ribcage. Lower slowly.  Works the bottom part of the rectus nicely when performed correctly.

Between 10 – 15 repetitions.

Stability Ball Crunch

Sit on a ball, walk your feet forward until your lumbar spine is supported. Crunch by pulling your rib cage towards your pelvis. The ball adds difficulty by allowing a greater range of motion and by forcing you to balance.

12–15 repetitions.

Advanced Options

Requires a high level of strength and control.

Hanging Knee Raise or Leg Raise

Hang from a bar or sit in a captain‘s chair.  Bring your knees (or legs straight) up toward your chest, rolling pelvis in.  Do not swing!

8–12 controlled repetitions.

Ab Wheel Rollout (from knees first)

Kneel, hold onto the wheel and roll forward as much as you can maintaining the back flat and the core braced.  Use the abs to pull yourself back.

6–12 reps.  One of the common highest activators in many studies.

Hollow Body Hold

Lie on your back and rest your lower back down into the floor,  then lift your shoulder blades and legs for a few inches off the floor,  and the arms overhead or out to the sides. Hold.

20 to 40 seconds.

Pallof Press (anti-rotation)

Face side-on to a cable or band fixed at mid-chest level.  Grasp the handle at mid-chest level, push to elbow straight ahead,  maintaining tight to the core.

8–12 presses per side.

Suitcase Carry

Lift a weight in the form of a dumbbell or kettlebell in one hand and walk with your posture directly upright!  The task is not to bend from the waist and allow the weight to pull you from side to side.

C20–40 m on each side.

Sample Workouts You Can Do at Home

Beginner Home Session (15–20 minutes)

• Deadbug:3×8/lb side
• Bird Dog: 3 sets of 8 repetitions on each side
• Glute Bridge: 3×12
• Modified Plank: 3 holds 20–30 sec.
• Side Plank (knees): 2 holds of 15 – 20 seconds each side

Rest 30–45 sec.  Between sets.  Keep your breathing under control.

Intermediate Home Session (20–25 minutes)

• Front Plank: 3x holds 40–60 sec
• Side Plank, 3 holds, 30–40 seconds each side

– Reverse Crunch 3×12

• Plank Shoulder Taps: 3 x 10 per side
• Dead Bug: 3 x 10 (each side)

Advanced / Stronger Core Session

• Ab Wheel Rollouts: 3 sets of 8–12
• Hanging Knee Raise: 3 x 10–12

The ST endurance was carried out by doing;  Hollow Hold – 3 repetitions for 30 seconds

• Kettlebell Windmill: 3 sets of 10 repetitions per side
• Side Plank with Leg Lift or Reach: 3 position balances held between 20 and 30 seconds on each side

Engage the trunk 2–4 days/week.  This can either be added as a brief core “bite” at the end of strength session,  or as a dedicated session.  If your low back is feeling fatigued it is wise not to train it to “failure” each day.

How to Progress Without Getting Hurt

Progression Model progression by technique first, then intensity (adding time under tension),  then difficulty (lengthening levers,  stability, external resistance) Never sacrifice spinal position in the pursuit of more repetitions.