Planks activate much more of the core: Set a goal to hold for 60 seconds before increasing the difficulty by trying different progressions.Stasique / Shutterstock
The abdominals are a pain point for many gym goers. We habitually grab a mat, get down on our backs and start crunching away with the goal of finally carving out those elusive six-pack abs. But is this really the most effective way to work towards a toned midsection? The answer is no.
When most people are doing crunches, they aren't just wanting a stronger midsection, they're looking for fat loss, says Brian Bott, certified functional strength coach, founder of Aspire Fitness and co-author of Get With the Program. When we think about core training, we focus on
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Movement rather than creating it. A lot of back injuries can be attributed to repeated flexing and extending of the spine. This is the exact movement you are doing performing a crunch. Yes, you feel them in your abs, but it's not quite the way your core was designed to work and it comes at the expense of your back.
According to Harvard Medical School, crunches are hard on your back, since they push your curved spine against the floor and work your hip flexors, the muscles that run from the thighs to the lumbar vertebrae in the lower back. When your hip flexors are too tight, they pull on your lower spine, which can cause lower back pain; plus, poorly performed crunches can also put strain on the neck. In addition to the potential for pain, sit-ups and crunches target just a few isolated muscles, and your core goes far beyond just abdominal muscles, so they aren't the most effective use of your time.
The good news: There are many other exercises that not only protect your back and neck, but work more of the core muscles, getting you more bang for your buck. These exercises focus on getting your spine into a good position and maintaining that while your extremities are moving, says Bott. Instead of creating the movement, your muscles are working hard against it. Your abs still get a tremendous workout and there's no worries of overuse.
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You don't need a gym membership or expensive equipment to take your abdominal workout to the next level. Bott suggests picking up these small, affordable items to really feel the burn:
Ab Wheel: The ab wheel is a portable tool you can have on hand to enable you to progress to a more difficult exercise once you begin to develop your core strength.
Ab Dolly: A good alternative or regression to the ab wheel. The dolly allows you to stretch and strengthen all four abdominal muscles while simultaneously training your upper and lower body.
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Bands: A great way to add resistance to core exercises, and they can also be used to work other muscle groups. Bott uses them in to activate the core in exercise like the 1/2 Kneeling Pallof Press.
Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.The importance of having a “tight core” has been bandied about for decades by either a fitness professional or personal trainer. And despite it coming across as a little gimmicky, they were on to something. The core is the center of who we are, and it’s all that’s left of us if we take away our limbs. So when it comes to a highly functioning body with its posture, balance, and stability in order, following a range of dynamic core exercises is crucial for keeping it strong and healthy.
In terms of this guide, it doesn’t matter if you have beginner, intermediate, or advanced fitness levels – you will be able to take something away from it.
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So if you’re fed up with having weak core muscles and want to bring them up to scratch – or you simply want to take your core training to the next level – then I’ve got your back.
Hip flexors:The hip flexors allow you to bend your knee and flex your hip. They are located on the front top part of your thigh in the pelvic area.
Rectus Abdominis is known as the “abs, ” and the “six-pack” many of us desire to have. It sits between the rib cage and pubic bone at the front of the pelvis. It flexes the spinal column, tenses the anterior wall of the abdomen, and helps compress the contents of the abdomen.
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External Obliques:These are on the sides of the abdomen and help pull the spine forward, move it in any direction, and stabilize the core. It also enables you to bend from side to side.
Internal Obliques: Two sets arelocated on each side of the body. They are just inside the hip bones and below the rectus abdominis. They control the movement on the same side of the body.
Erector Spinae:This is a major muscle group. It runs from the neck down to the lower back. It comes in use whenever you bend or twist.
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Throughout all the years I’ve been working out, I’ve heard the same advice over and again from the big dudes in the gym:
My core could cope with pulling hundreds of pounds off the floor for reps – or squat with hundreds of pounds on my back – but embarrassingly, I couldn’t perform a side plank or a single hanging leg raise because my core stability was shoddy.
And the big kicker is that if I had incorporated some specific core work into my routine, I would have undoubtedly beat my squat and deadlift PRs.
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If they aren’t strong enough, your body will rely on secondary muscles like your hips so you can do what you’re asking it to do.
But, because your body is overcompensating for your lack of functionality in your core and glutes, it relies on your hips and quads to “
This may seem all well and good, but eventually, your hips and glutes will get fed up with acting as the primary muscles when in fact, they should be secondary.
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No matter what exercise(s) you enjoy doing, I’d hedge a bet that improving your core strength and functionality will enable you to perform at a higher level.
I can state that tagging on some dynamic core exercises for 15-minutes at the end of a kettlebell workout three times a week has wholeheartedly improved my performance in both kettlebells and running overall.
You will before long), but I assure you, consistency breeds results, and you will feel ten years younger if you keep at it.
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We know what level we’re at when it comes to our core strength, but most are quite shocked once they perform a core strength test.
So, with that in mind, it’s good to find your starting point and to know if you should take your core work more seriously.
I’ve made life easy by doing separate categories for beginner, intermediate, and advanced core exercises so you can go straight to your starting point.
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You will also notice reduced pain in your low back and hips, and I’d even hedge a bet that some existing injuries disappear too.
If you commit to training your core 2-3 times per week, you should see a change in your core strength and functionality in 4-8 weeks.
After six weeks of consistent workouts, I was able to do a variety of dynamic core exercises. Not only did my core strength improve, but my posture also was better, and I was in much less pain throughout my body.
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A six-pack or not. This is down to the level of bodyfat you carry, which of course, is determined by your diet. But, it’s worth noting that if your bodyfat is low enough and your abdominal muscles are visible, regular core exercises will help you get strong abs that are thicker, which may be more aesthetically pleasing to you. They are, of course, muscles like any other body part, so they grow, which is worth bearing in mind.
Absolutely! There is a definite carryover in other sports/exercises when you have strong abs. For example, since training my core three times per week, I have noticed I am much tighter, firmer, balanced, and functional during kettlebell workouts. I have also noticed that my form and posture during long runs have vastly improved.
Not directly, but they will assist in fat burning alongside a healthy diet and calorie deficit. It’s a case of calories in versus calories out – it’s just that. That said, following a circuit-style core workout like the examples above will get the heart racing, which is exactly what you need to help get burning calories!
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They, without a doubt, can do, and I speak from experience. My hips were tight for many years due to consistently exercising but neglecting my core. Since training my core, my low back and hip pain has gone. Many people with back and hip pain are suffering because they have weak, imbalanced core and glutes. So instead, they take medications to find a remedy, whereas I believe a vast percentage
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