One of the most common questions I am asked in a gym setting is about training the abdominal muscles. For many a six pack is a distant hope, for others it is a constant obsession. How often have you heard your instructor say "brace your core" or something similar?
Sit-ups and planks are a waste of time for most people!
While there are advantages to a strong core both exercises kind of miss the point! Since I stopped teaching group exercise (first COVID lockdown) I haven't done a single sit-up or plank. The reason for this is for me they are ineffective. How long can you hold a plank for? I bet most people reading this could easily do a minute, I remember having a competition with a friend to see who could last the longest. We got bored after about 8 minutes. Sit-ups are also odd as either people do full sit-ups where they use their hip flexors to lift their torso or small abdominal crunches where you need 50-100 before you start feeling it.
How I train the core?
I don't.... well not in isolation anyway. It is important to understand that the core is and what it is designed to do. Essentially the core links your hips to your back or ribs. Nearly all activation of core muscles occur when you are in an vertical position. Therefore isn't it odd that the most common exercises are done horizontally? So how can you train your core while standing?
A great start is to prioritise free weights over machines. Many machines work by focussing the exercise on the target muscle at the expense of other muscles (especially the core).
It is also worth understanding the two main functions of the core
Stability- Controlling the movement of the hips in relation to the spine, This enables a controlled movement and efficient (and safe) force transfer.
Movement- Rotation and flexing to create movement to either generate force or lengthen a stride while running.
Top tips for core strength
Compound exercises are great Squat and deadlift variations are great as your core needs to stabilise the hips throughout the range of motion. If you want a core challenge try a full range overhead squat.
Where possible complete some exercises with a single weight which is pulling you off balance eg. single weight Lunges, RDL or suitcase carries.
Rotations, Boxing and martial arts are great for this, so are cable machine rotations or kneeling med ball throws to the side.
Then if you really want a six pack then honestly they are made in the kitchen. For men less than 10% body fat for women less then 15% and you have a chance, irrespective of how many sit-ups you do.
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