Everybody wants six pack abs. They might be the holy grail in terms of exercise bragging rights. In fact, I have addressed this issue, in general, before here on MMW. But here is the thing that a lot of trainers won’t tell you about six pack abs: they mostly just look good.
Not that there is anything wrong with that. Nor is every set of washboard abs simply decoration, there are many hardworking athletes out there whose abs are strong and very functional. As a generalization, though, achieving six pack abs relies more on what happens in your DNA and the kitchen than what happens in the gym.
But just because you don’t have Insta-worthy abs, doesn’t mean that you should neglect core strength. In fact, even if having those washboard abs isn’t on your goals list, core strength should still be tops as part of a complete strength training routine. It is important to understand that core strength is about much more than just what someone else can see, though.
Common exercise and fitness culture uses the term “core” to refer to your abdominal muscles, but your core is actually much more than that. Your core certainly includes all of your abdominal muscles (rectus abdominus – the part you actually notice in someone with six pack abs, – internal and external obliques, and the transverse abdominus), but it also comprises your spinal extensors in your lower back (multifidus and erector spinae), your diaphragm and your pelvic floor musculature.
To properly train for core strength, you need to train all of these different muscles. Why, you ask? Well, the answer includes several parts, but is actually pretty simple. First and foremost, your core is responsible for literally holding you upright All. Day. Long. If you want to see just how tough that can be after a day of slouching, try my Straight Up Cues.
Secondly, your core is also responsible for creating any motion that involves your spine. Spoiler alert, that is pretty much all movement. Seriously, take a motion that we associate with other parts of our bodies, like walking. To start walking, you need to properly engage your core muscles in order to stabilize your torso.
Thirdly, your core forms the link between your upper and lower body. Meaning any motion that involves both arms and legs must go through your core. Many sport activities do this (swinging a baseball bat or golf club, catching a ball while running, shooting a basketball…) and the core is basically responsible for transferring the power generated by the lower body to create the action or motion in the upper body.
So to properly train your core as part of your strength training routine, you need to actually train several parts. Standard crunches and abdominal exercises should certainly be included as again, your abdominal muscles are a large part of your core.
Also included in your repertoire of exercises should be different types of back extensions. Supermans, bird-dogs, and good mornings are simple, yet effective back extension exercises. Additionally, exercises involving twisting or rotating motions should be part of your program. Any twisting crunch, like bicycles, will check the box, but other exercises like wood chops or twisting medicine ball throws (against a wall or to a partner) are helpful.
It is valuable to perform these exercises with your body in different orientations. In other words, you should not perform every single abdominal exercise supine (on your back) on the floor. Some should be performed standing or kneeling, some should be performed prone (like planks).
It’s also important to make sure you are training the other main movers in your torso as well. If your core is the link between muscles, you don’t want weakness anywhere in the chain. Make sure your lats, trapezius, and glutes on the back of your body and your pecs in your chest are thoroughly attended to.
I have made no secret that I love a push-pull-legs split for training. And here is another reason why: this split makes training the 360 degrees of your core easier to remember. Lower body workouts will hit the glutes and will make use of dynamic control of your core. Pull day will hit your lats, traps, and it is easy to remember to add some spine extensions to these workouts. Same for push day. Your pecs will get their workout and crunches will round out the week.
It is important to remember that for any exercise, not just core specific strength training, you are engaging your pelvic floor muscles to enhance stability. And if you aren’t sure how to do that, just pretend you need to hold in pee. Contract those same muscles before each and every exercise, each and every rep.
A strong core is important not just for athletes and sport, but to serve our balance and stability throughout our lives. Strong cores ensure strong movement.
What is your favorite core exercise? Tell us in the comments!
