The front plank is a popular exercise to promote core stability. Sure, it carries some benefits and there are ways to make it more difficult. Problem is, holding any static position for more than ten seconds is boring! For that reason, most guys in the gym avoid doing them. Instead of holding a front plank…
I discovered this unique abdominal exercise about a decade ago in the e-book The Bodybuilding Truth by Nelson Montana. According to Montana, abdominal development is genetically determined, and classic movements such as sit-ups and leg raises are ineffective for the abdominals but extremely effective for the psoas (hip flexor) muscles. Montana believes that the abdominals…
I first came across this exercise in the book Underground Secrets to Faster Running by Barry Ross. No matter how strong you think your core is, Ab 45s will humble you! Here’s how you do it. Lie on your back with your knees bent and hook your feet under something stable that won’t move, like…
If basic abdominal crunches are too easy for you, here’s a version that you will likely find challenging. It’s called the hanging bat crunch, and it will literally turn your world upside down! Below is a demonstration from my 60-year old client, John. bat crunch attention to how he gets up to the chin-up bar…
To maximize intra-abdominal pressure during strength training, research indicates that you should breathe deeply (approximately 75% of maximum) into your belly and hold that breath if possible throughout a repetition, exhaling only when you complete the rep. This provides optimal support for the spine with the fewest side-effects and it makes you stronger. There’s also…
If there’s ever a time not to draw in the navel, it’s during exercise. In fact, this act should be abandoned altogether unless there’s a specific reason to do so (e.g., as a motor re-education method during injury rehabilitation). Drawing in the navel, or the act of “sucking in your gut as if you’re putting…
A classic argument among many fitness professionals is whether the abdominals should be divided into upper and lower classifications. Some experts believe that the abdominals are one muscle and that there’s no such thing as an upper and lower part. Research, however, has shown that you can selectively recruit different segments of a muscle depending…
If you want to build a serious set of abdominals, routinely perform the following exercises and their variations: squats, deadlifts, pull-ups and standing overhead presses. These multi-joint movements require a strong contribution from the abdominals to stabilize the core, particularly when heavy loads are used. It’s not uncommon to hear people complain of abdominal soreness…
More people are concerned about their midsection than any other body part. The core comprises roughly a third of the body, yet it receives full attention in the gym. Sporting a great set of abs is high on anyone’s list. Let’s face it, if the core is in shape, the whole body is in shape!…