Abs. I hate that term. Core. Not a huge fan of that one either. It’s easy to get mesmerized by the latest promises of washboard stomachs and all of the blond curvy twenty-something girls that supposedly come with them. Six-pack abs might equal sexy, but they don’t always equal fit or healthy.
The aesthetic qualities of a ripped midsection depend upon three factors: metabolic conditioning (cardio), diet, and genetic predisposition. What I’m saying here is that you could get the aesthetics of a six-pack without any direct abdominal work. What I am not saying is that you will have the strong stability through the trunk that is crucial for virtually all functional movements.
If it makes you sleep better at night, do crunches until your heart’s content. But my personal favorite (and most effective) exercises for trunk stability and strength are as follows:
The 6 best exercises for your Abs and Core
Turkish Get Up
* Lay on your back with legs extended and hold a kettlebell, medicine ball or dumbbell in one hand with your arm extended directly towards the ceiling. Bend the knee of the leg on the same side as the hand holding the weight and plant the heel. Push through the heel, point the same side hip upwards and roll up onto the opposite hand. Swing the other leg through and rise to a kneeling position. Stand up and reverse the motion. Keep the weight pointed directly at the ceiling throughout the movement. (Watch the video here)
Sit Up Stand Up
* Lie down in a bent knee sit up position with your arms extended behind your head while holding a medicine ball. Explosively throw your arms forward propelling yourself through a sit up. Keep rocking forward until you are in a deep squat position and then stand up. Reverse the motion and repeat. (Watch the video here)
Knees To Elbows
* Hang from a bar with an overhand grip so that your feet do not touch the ground. Bend your knees and curl your torso so that your knees touch your elbows. Reverse the motion and repeat. (Watch video here)
L-Sit Pull Ups
* Hang from a bar with an overhand grip so that your feet do not touch the ground. Bend at the hips while keeping your legs straight until your feet are at least as high as your hip crease. Perform pull ups while maintaining the straight leg position. (Watch a video here)
Medicine Ball Slams
* Grab a medicine ball that is designed to not bounce very high. Extend your arms overhead while standing. Violently slam the ball into the ground by aggressively descending into the bottom of a deep squat position and immediately following with the arms in a slamming motion. Catch the ball on the bounce and repeat. (Watch a video here)
Overhead Carries
* Hold dumbbells, kettle bells, a barbell, or slosh pipe with arms extended overhead. Now walk as far as you can. Use a weight that makes walking about 100 feet difficult. Rest and repeat. (Watch video here)
Can you make big changes in your lifestyle?
The above exercises will keep your abs, core, midsection, or torso (not to mention legs, shoulders, and back) in tip top shape.
Before you set out on the quest for abs of an underwear model, ask yourself why you are doing it and consider the lifestyle cost involved. Sometimes it’s hard to face the truth, and the truth for most people is that they are not committed enough to the crazy lifestyle change it takes to get a six pack.
Unless you are dedicating your life to your body…. we’re talking no alcohol, no refined sugar, no white flour, then a six pack is most likely out of the question. Getting a good looking six pack requires an intensity level of metabolic conditioning and dedication that will make you question your ability to survive the session.
On the other hand, functional ab training will not only work your abs, but also other muscles of your body. In return building up your midsection will help you in other exercises, everyday activities, sports and just about any physical activity you participate in.
Either way, start training those abs the right way…
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I wanna know what you do for your abs. Share some of your favorite abs exercises below!
-Vic
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Vic Magary is a personal trainer, a US ARMY veteran and karate/taekwondo black belt. You can get a proven fat loss plan by picking up my 31 Day Workout Manual or by signing up for my Free Newsletter |
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Vic, you are a beast. And I mean that in a good way. Keep up the awesomeness that is Gym Junkies! You should have your own show on TV!!!!
HELL YEH! L sit pullups are fucking tough. Ive been adding them to my workouts every week and I can feel my core getting stronger.
Cool post, just found this site. Ill be rreading more often…
Wondering why you dont think crunches are good exercises for your abs? I’ve been doing them for years and have a good looking stomach
PJ
I tried the overhead carries yesterday and they kicked my butt!
Im sore all over today (in a good way)
Thanks
PJ- the whole point is not that crunches are bad, just that there are more effective things for true functional core strength.
Depends on the level of the athlete. For more beginner like athletes planks, later on one arm planks and/or wheight on your back.
Roll outs. Ab-wheels are actually a good exercise tool.
Pallof press.
Other than that I think you mentioned my favorites (especially over Overhead Carrie).
Good site. I love to do Dragon Flags, medicine ball slams, and “knee to elbows”. Only thing I would really add is that while abstaining from alcohol certainly helps gain a 6 pack, drinking will not keep you from getting or maintaining a 6 pack.
Thanks Vic. This is just what I need. My core strength is pretty pathetic at the moment. Another thing I need to sort out in the new year.
what would be your personal choice of the above vic??
@Dave.A: My personal choice? As in my favorite; the one I personally use the most often? Ball slams. No doubt about it. I’m not saying it is necessarily the “best” of those listed above, I’m just saying I do it more than the others. Maybe it has something to do with the psychological boost of slamming something into the ground as hard as you freakin’ can!
love the moves! i’m curious though; why didn’t you include planks/side planks? there are so many variations possible to make them even more challenging than holding the position for a minute or two, such as using a stability ball for a 2 or 3-point plank for instance.
I think I need to get one of those home door pull up bars! I wonder if they are good/stable? Seems like you can do a few exercises on them.
Tusc
@tuscanystone: the home door pull up bars are usually very good and stable, I’ve used them before and so have some of my mates. I’m about 180lb and my mates are about that or less so couldn’t really say if they’re stable for heavier users.
The downside is that they can damage paintwork and occasionally woodwork on frames which is an issue in rented accomodation.
Also they are a hazard for drunk tall guys…