I think it's safe to say that when it comes to working out, people always want to know about and do more for their abs. Some are trying to get a six-pack, some want to know if ab workouts will get rid of fat around their stomach, and others just want to know what, exactly, they need to do for a stronger core.
In my opinion, everyone should spend more time focusing on core strength instead of their core aesthetic. I'm not saying don't have the goal of getting chiselled abs; I'm just saying core strength is more important. Why? Because your core is involved in everything you do. Every time you sneeze, cough, laugh, walk, and pick something up, your core muscles are working.
There are a ton of ab exercises I enjoy, but when it comes to really focusing on core strength, the 11 moves ahead are my favourite. I like them because they ignite your transverse abdominis muscles (TVA), which I refer to as your true core. Your TVA muscles are important because they stabilise your pelvis and lumbar spine before any upper- and lower-body movements happen. So yes, focusing on strengthening them is highly advised.
Exercises like ball slams have their purpose, but when it comes to true core strength, these are the moves you need to be doing more of. Important note: this is not an ab workout. I don't recommend doing these exercises all at once. If so, expect to be really sore. Instead, select no more than six moves to do at a given time. These are also great moves to use in conjunction with your warmup in order to activate your abs before you work out. Check them out ahead.
Start seated on the ground or on a weight bench. Place your hands about an inch behind your back with your fingers facing forward. Your feet should be on the ground.
Lift both feet up off of the ground and extend both legs as you simultaneously lower your upper body. Be sure to get full extension at your hips and legs.
With control, bring your legs back to your chest without touching the ground with your feet and return to the starting position.
With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
With control, slowly tap your left knee to the ground without moving your hips. Lift your left knee back up, returning to the starting position. Repeat the same movement with the right leg. This completes one rep.
Start standing with a 10-pound dumbbell in each hand; if this is too heavy or too light, feel free to adjust the weight. Make sure your bodyweight is evenly distributed on each foot, your spine is in a neutral position, and your shoulders are back and open.
With your arms extended, hold the dumbbells about four inches away from your legs; this will activate your abdominal muscles. Begin to walk forward, maintaining a neutral spine and keeping your shoulders up and open.
Walk 10 steps forward, then turn around and walk for 10 more steps.
Begin in an elbow plank with your forearms resting on the top of a ball.
Keeping your core strong and your body still, use your arms to roll the ball in a small clockwise circle. This completes one rep.
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5Plank With Lateral Arm Reach
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Start in a plank position.
Keeping your torso stable, slowly reach your left arm out to your side. Brace through the abs by pulling your navel to your spine. Hold this position for five seconds. If you feel too unstable, try moving your right hand so it is under the centre of your chest rather than under your right shoulder.
Keeping your torso stable, bring your arm back to the plank position. Do not round your back or twist your spine.
Repeat this same motion on the other side, extending your right arm to your side. This counts as one rep.
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6Dead Bug
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Lie on your back with a neutral spine and your hips and knees at right angles with your palms pressed into your thighs just above your knees.
Pull your abs to your spine, keeping your ribs and pelvis still as you lengthen your right arm and leg out until they are almost parallel to the floor. Keep your torso and spine completely stable as the arm and leg move.
Return to the starting position, and repeat on the left side to complete one rep.
Start with a lightweight kettlebell in your right arm. I'm using a four-kilogram kettlebell, which is roughly nine pounds.
Lift your arm up, turning the kettlebell upside down and creating a 90-degree angle at your elbow. Be sure to keep your wrist straight. If you notice that your wrist is moving, use a lighter kettlebell or a lightweight dumbbell.
From here, begin walking forward. Take 20 steps forward or walk for 20 feet, depending on the space available.
Switch the kettlebell to your left hand and walk back to your starting point.
Come into plank position with your arms and legs straight and your shoulders above your wrists.
With control, raise your right arm up as you simultaneously raise your left leg up off of the ground. Be sure not to rotate at your hip or upper body. Hold for one second.
With control, lower your right arm and left leg back to the starting position. That counts as one rep. Repeat with the left arm and right leg.
Lower the carriage of a cable machine so that it's about chest height, and attach a D-handle to the pulley. Adjust the weight so that it's at 10 pounds. If this is too heavy or too light, feel free to change the weight.
Standing with the left side of your body closest to the machine, grab the handle with both hands and take two or three steps out so that there's tension on the cable. Hold your hands at your sternum, and make sure that your body is square. If you feel like you're getting pulled to the left, this is an indicator that you should lighten the weight.
On an exhale, press the cable straight out in front of your body. Be sure not to rotate toward the machine. Hold for two seconds before returning to the starting position. This counts as one rep.
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10Kettlebell Orbit
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Stand with feet hip-distance apart and arms extended slightly out to your side. Hold a kettlebell in your left hand at one corner of the horn.
In a fluid motion, swing it behind you and reach your right hand back to grab it on the other side of the horn.
Keep the motion fluid as you swing it to the front of you and grab it with your left hand. It should feel like you are making the kettlebell orbit your waist.
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11Birdog
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Get on all fours, with your knees under your hips and your hands under your shoulders. Remember to keep abs engaged and keep your back flat.
Reach out with your right hand and extend your left leg out behind you.
Round your back and head to connect your right elbow with your left leg under your body. This completes one rep.
