Every time an actor has a crazy transformation for a role we always comment on their abs. It’s the universal sign that someone got in great shape I guess?
We all want that “toned” midsection, and I agree with that feeling. There is a lot that goes into having visible abs and how to train to get them that way.
I want to go through today how we train our midsection and what you can do to reduce some fat in that area to show off that hard work.
First thing is first,
You will not see your abs at certain body fat levels. We can have the most impressive core in the world but if there is too much fat surrounding that area, then we will not see them. So step #1 is to work on getting your body fat levels down.
Move more, eat appropriately, eat more protein, reduce your stress.
Secondly,
Your abs are not just for show, they also have a pretty big function in the body. The main thing they do (besides connecting upper and lower bodies together) is, they resist movements. Your core keeps you stable even if there is force trying to move you in a different direction.
That’s why we need It to not only look strong but BE strong.
This strength helps us stay safe, move well, be strong, reduce pain, reduce injury risk, produce more power, and feel comfortable in different positions.
Thirdly,
Alright now let’s get into the actual training. There are 6 ways that I like to train my abs.
Anti-extension
Anti-rotation
Anti-lateral flexion
Rotation
Flexion
Bracing
Like we said above, the core is responsible for resisting movement, so those first three “anti” movements help us train in ways that have us fight certain movements.
An example of an anti-extension exercise would be a plank. We are fighting the urge to allow our back arch during that long hold. The same goes for anti-rotation, we are fighting the urge for our body to want to rotate. And for the anti-lateral flexion we are fighting the urge to dip to one side like in a side plank.
Here are some examples of each exercise
Anti-extension– Plank, Pot stirs, Deadbugs,Ab rollouts
Anti-Rotations– Bird-dog, Pallof presses
Anti-Lateral Flexion– Side Planks, Single arm carries
Rotation– Cable/Band rotations, woodchops, russian twists
Flexion– Sit-up, Crunch, Hanging knee raise
Now there are many variations of each of these patterns but I want to paint a picture of the differences of each movement.
Now we do not have any examples for bracing because this should be done during every single exercise. Being able to hold tension in the mid-section is a skill and It takes time to get good at.
Holding that tension will build more core strength, stability, and muscle than most people think. On a set of 10 reps on a barbell squat, if you are braced properly throughout, your core will be on fire by the end and worked HARD for about :30. All those “reps” build up over time.
If you can build your core up strong enough, the rest of the body will follow. That will allow for more control, more safety, and better movements in just about every single thing you do. And along the way, the muscle will build and your abs become visible (as long as we are keeping the body fat in control).
In good health,
Jeff
