There was a YouTube video when I first started training that said you don’t need to do ab exercises if you do squats. Unfortunately, I listened to this.
Pretty much saying you will get enough core work in during your squats to not have to do them on their own and I didn’t really do any ab exercises for years.
But I remember when I got to high school we all went to this one gym. At the end of the workout we finished with an ab circuit and I couldn’t believe how weak I was. Not only how weak I was but how sore I was the next day.
Now ab work, although it can create a nice looking midsection, is not just for the look of your abs. It has a lot more carryover than that. It also plays a role in the protection of the spine, the integrity of your gait, and the strength/connection of your upper to lower body.
I wanted to go over my top 5 favorite exercises to not only build a strong core but to build the abs you want to SEE.
Let’s get into It!
#1: Planks
One of the most hated exercises but one of the most effective. And we don’t discriminate here, we love any and all planks for your core work.
Elbow planks
Tall planks
Ring planks
Side planks
Single leg planks
Single arm planks
RKC planks
Feet elevated planks
Weighted planks
Weighted side planks
Stability ball planks
Slide disk planks
The idea behind the plank is resisting motion and holding a strong position. If you are doing a basic elbow plank, you are resisting your spine from dipping down to the floor (extension) by creating tension in the core muscles.
The main reasons planks are on my top 5 list are not just because they build strong muscles in the abdomen. But they also help teach us how to brace that area (which we can use during all other exercises).
They have also been shown to help improve the mobility in the hips which is why many athletes will do some short duration planks before a game or an event.
Planks take time, especially when you get good at them. Don’t rush them, sit in the position, hold strong and get really damn strong with your planks.
#2: Rollouts
I look at these as a VERY similar style to a regular plank but now we are adding motion.
An ab wheel would be the main type of rollout we are looking at.
We could regress that to a stability ball plank rollout, pot stir, or a foam roller rollout.
And we can progress that to a weighted ab rollout, standing rollout, or a ring reachout.
All the things we discussed above about planks when It comes to resisting movement in the spine AND bracing will be put to the test during any and all rollout types.
This also will use another muscle that can be neglected often, the serratus anterior, which is a muscle around the rib cage region. As your arms reach forward, and your shoulder blades begin to move, the serratus anterior is forced to activate.
I tend to use rollouts a lot when I don’t want to sit in a plank for x amount of time. It gives me the option to move and do reps instead of time.
#3: Hanging Leg Raises
This has been a personal favorite of mine since I started training back in middle school.
We have all seen them at some point and most likely tried them ourselves.
Now, in this exercise we are involving more than just the core muscles. We are now incorporating some hip flexor strength AND some spinal decompression by hanging from the bar.
Most of the time we are not adding enough decompressing exercises to our workouts so It might be a great exercise to add after a day of compressing your spine.
I also love exercises that give us more bang for the buck. Core, hips, decompression, pec/lat stretch, shoulder health, grip strength. Not bad for a single exercise!
#4: Cable Rotations
Our core is made to resist movement but It is also there to generate power during movement.
Think of a baseball or golf swing. Our body has the ability to rotate and generate force. Reasons why I love cable rotations and woodchops.
It helps us train that type of movement and gets us out of the general up and down exercises. We need to move side to side occasionally!
People also love these type exercises to work on the side of the abdomen (obliques), a look that people are generally chasing is tightening the waist. Although this won’t “directly” slim down the waist, It can help gain some muscle in that area.
I find these to be much more effective than a standing side crunch.
#5: Loaded Carries
Now loaded carries are not JUST a core exercise, which is why they are on the top 5 list. Once again, big bang for your buck!
We can use them to target our core but also for added grip and posture strength.
This is one of the main movements I use with people when trying to teach bracing and core tension. Grab some weights, tighten up your midsection, and walk.
And the possibilities with these are endless. Whether it’s where you hold the weight, what you hold, how far you go, or even where in your workout they are placed.
They can be used as a part of a conditioning workout, or at the end of a strength session. There really is no right or wrong way of doing these.
But remember, if you are going to utilize them, make sure you are bracing and breathing every step.
The variations and styles of all these exercises go on and on. Pick one or two and tag them into your workouts each week. Practice them, get good at them, and progress in every way you can.
In good health,
Jeff
