Training the Abdominals

I don't use the word "core." The connotation is just too damn feminine for me. Plus, its an incredibly vague way to describe something, especially a body part. As far as training the abdominals, there are good ways and there are bad ways. For strength, performance, and health, I will list what I consider the best abdominal exercises.

Weighted Planks-- hands, forearms, toes in contact with the floor. Hips in a straight line with the shoulders and neutral spine. If you aren't planking, then you are missing out on an exercise that has huge carryover to every lift and every sport. If you can't use weight, just start with bodyweight. When that gets easy, put a 25lb plate on your back, then 35lbs, then 45lbs, etc... I like sets of 30 seconds to 1 minute.

1-arm Farmer Carries-- hold a dumbbell/kettlebell/barbell/farmer handle in one hand and walk for a certain distance or time. Then walk for that same distance or time with the weight in the other hand. Extremely simple, extremely effective at training the anti-lateral flexion role of the abs.

Wheel Rollouts / Ring Fallouts-- just like with planks, these exercises will train the anti-extension role of the abs, but these will be dynamic rather than stationary. The key again is to keep the hips in a nice line with the shoulders so that there isn't excessive arching of the lower back. I like sets of 8-15.

Pallof Press-- set up a band or a cable in a straight line from one side of your body. Grasp it with your hands and hold it locked out at arm's length in front of you. The band/cable will try to rotate you toward that side. Don't let it! This will build up all the musculature that a twisting ab exercise would, except that it won't grind your vertebrae and increase the chance of a herniated disc the way twisting exercises do. The question i always get before an athlete performs this is, "Is this really for your abs?" I tell them to hold it for 10 seconds then answer it for themselves. I challenge you to do the same. To make it harder, hold for longer periods of time, or experiment with different positions such as a lunge stance, a split squat stance, or a dead bug stance (on your back on the floor with knees pulled to chest).

Hanging Leg Raises-- I like this exercise only when it is done with 2 specific things in mind: 1. squeeze your butt forward when the legs are straight down, and 2. only raise the legs to the point where your lower back does not round over. If you perform leg raises in this way, it will drastically reduce the likelihood of a lower back/hip injury, while also maximizing the exercise as a lower ab/hip flexor strengthener.

This is in no way all of the abdominal exercises I use for myself and my athletes. These are my go-to exercises and they are the bases for many variations that can be performed. These exercises will lead to the abdominal strength that all athletes and strength sport competitors NEED to perform at their best. If you've been doing tons of sit ups and crunches and wonder why your back or hips hurt, give these a shot for 4 weeks and let me and everyone else know how it has helped you by dropping a comment. Ab strength is crucial to athletics and strength, so never short yourself. Now go out and get strong!