How to Create a Rock-Hard Abs and a Strong, Powerful Core
By Mike Ryan, B.Sc.,
Strength & Conditioning Coach
In past issues of Real SOLUTIONS magazine, we've written about building a strong, powerful foundation (legs) and improving on the showiest muscles (biceps and triceps), but this issue, we're going to get to the core of building a strong, healthy body. Literally. We're going to cover how to create a rock-hard core. And improve the strength and functioning of the whole body at the same time.
Core training, you could say, has become trendy recently. Check out any popular fitness class, and you'll find half a dozen classes focused on the "core."
So what do we mean by core training anyway? Well, typically, core training means abs training. But it also includes a stable lower back and strong obliques.
Core Anatomy 101
You may find it helpful to have a basic knowledge of muscle anatomy before you head to the gym to train your core. Here are some common and technical descriptions of the key muscles in the core of your body.
Common Names: Abs
Scientific Names: Rectus Abdominis; Internal and External Obliques; Transvers Abdominus; Serratus Anterior.
Location on the body: The front and sides of the bottom half of your torso. They start at the rib cage and continue down until they attach to the pelvis. (The serratus, however, starts on the sides of the rib cage and angles back to attach under the scapula.)
Motion Performed:
Rectus Abdominis—these muscles bring the rib cage toward the pelvis (think of doing an ab crunch).
Transvers Abdominus—these muscles support your organs and stabilize the truck. They're located beneath the rectus abdominus.
Internal and External Obliques and Serratus—these muscles are used to both stabilize and rotate the torso.
Common Names: Lower back
Scientific Names: Erector Spinae, made up of the iliocostalis, longissimus, and spinalis muscles
Location on the body: The erector spinae is actually divided into three columns, the iliocostalis, longissimus, and spinalis muscles, which run from the neck all the way down the spine to the sacrum.
Motion Performed: Acting together, the iliocostalis, longissimus, and spinalis muscles flex the spine to move it back and forth and from side to side.
ABDOMINAL EXERCISES
As usual, you'll find that my treatment of core training consists of the basic, fundamental exercises. Ones you've likely been doing for years. But what really counts here is how you do these exercises. Focusing on the muscles. Breathing. And flexing them as intensely as you would a biceps or quadriceps. So let's get to it...
 CRUNCHES
Alternate Lifts: Swiss Ball Crunches
Lie flat on your back on the ground or on a "sit-up board" with your feet flat.
Cross your hands and place them on your upper chest. Keep your head and neck stable. Both the contraction and the eccentric (i.e., lowering) phase should be slow and precise.
Tip: Visualize the rib cage being drawn down and in toward the pelvis when the abdominals contract.
Caution: Don't put your hands behind your head. This leads to poor
form and possible injury.
LEG LIFTS
Alternate Lifts: Reverse Crunches
Lie on your back on a flat or slightly inclined bench, and grab the top of the bench. Keep your legs straight or just slightly bent, so your thighs are parallel to the floor and your toes are pointed outward. Keep your knees and your feet close together to reduce unnecessary motion. Slowly contract the abdominals, focusing on raising the legs up until they are perpendicular to the floor. Let the abs do the work. Lower your legs slowly to their starting position, maintaining constant tension on the abs.
Caution: Don't perform this exercise quickly; excess momentum can cause you to lose proper form and may lead to lower back injury.
SWISS BALL SIDE CRUNCHES
Alternate Lifts: Swiss Ball Crunches
Lie back on a Swiss ball with your feet flat and your body forming a 45-degree angle with the ball. Cross your hands and place them on your upper chest.
Visualize the rib cage being drawn down and in toward the pelvis when the abdominals contract as you curl your left shoulder toward your right knee, alternating sides with each rep. Keep your head and neck stable. Both the contraction and the eccentric (i.e., lowering) phase should be slow and precise.
Caution: Don't put your hands behind your head. This leads to poor form and possible injury.
LOWER BACK EXERCISES
Straight-Legged Dumbbell Deadlift
Alternate Lifts: Straight-Legged Barbell Deadlift; Straight-Legged Smith Machine Deadlift; Hyperextensions
Though the straight-legged deadlift is often considered a hamstring exercise, it's also very good for helping strengthen the lower back muscles. It's important to work these muscles as well as the abdominal muscles for overall balance.
To start, grip the dumbbells shoulder-width apart, so your arms are vertical. If your flexibility is not great, you may want to start by doing these off the floor to limit your range of motion. As you increase your flexibility, you can do these off a block, platform, or a bench. Keep your head up and your knees slightly bent. (Don't lock them out!) Pull smoothly upward, keeping the dumbbells close to your legs all the way up. If the dumbbells get away from your body, it places too much stress on the spine. Never do less than six reps with this exercise, and always keep your form tight.
Caution: While this is an excellent exercise, caution should be taken if you have had any back injuries.
Locus (a.k.a. Superman)
Alternate Lifts: Hyperextensions
This is a popular yoga move that really helps strengthen the lower back. It's convenient because no equipment is needed (unlike hyperextensions). All you need is a floor!
Start by laying down flat on the floor and fully extend your arms above your head. Then inhale deeply and lift your arms off the floor, either with your thumbs facing the ceiling or with your palms flat, facing the floor. To make this exercise more challenging, as you raise your arms off the floor, raise your legs as well, so your weight is balanced on your abs and pelvis. Instead of doing standard reps, hold the position for a count of five to ten, rest, and repeat.
Caution: Look down at the ground, not up in front of you. Otherwise, your neck will be out of alignment.
PUTTING IT ALL TOGETHER
I like to train my abs and lower back on the same day I do my HIIT cardio. (That's high intensity interval training.) Here's a typical workout:
Crunches: 3 sets of 15 reps
Leg Lifts: 3 sets of 15 reps
Swiss Ball Side Crunches: 3 sets of 15 reps
Straight-Legged Deadlifts: 3 sets of 15 reps with 30 lb dumbbells
Conclusion
Simple. Basic. Fast. Efficient. And Effective! That's my core workout at its core. It may sound easy, but remember, it's not about the exercises I do. It's about how I perform each exercise. I really focus on my abs as I train them. My form is perfect. And I make sure I get every ounce of work I can out of every single repetition. Give it a try. I think you'll find even the most basic exercises can make your abs quiver with the intensity of your effort!
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