A Simple Guide to Rockstar Abs Pt.2
Posted on 8 July 2010
“Think simple” as my old master used to say -- meaning reduce the whole of its parts into the simplest terms, getting back to first principles.” Frank Lloyd
After my original post on this topic I felt it was time to expand, not because we need more core work but more because everyone seems to keen on getting abs and working on the midsection. In this article I aim to discuss some of the why reasons core strength is so essential and not only for show plus why it is worth training your core directly and indirectly regardless of your goals……
Visible abs are not always something we can all achieve year round, unless we are genetically gifted or there is extreme dieting or training involved. This is not to say we should neglect our core muscles just because they are not on full view all the time,the midsection holds the key to several key functions in the body and provide a host of benefits -
- They provide protection from injury of the lower back and groin
- Functional ability providing power and speed in sports
- The core supports good posture with a strong lower back and abs holding the body upright
- Improves power and strength in general
Think of your core like a stack of 6 upright cans, if you want to keep them working better and together under a stressful load then it is best they are tied tightly together. If you neglect abdominal training they become loose, weak and susceptible to injury. Now imagine core training is like tying tape around the cans and building them up making them tighter and more functional. This all leads to great protection and support for the spine.
In order for Rock Star Abs we should be looking towards achieving flat, muscular and strong abs with the muscles being strong all the way through the core.
So How Do We Train Them?
I mentioned some of my favorite ways in the original article which were some less conventional methods like:
- Negative Chin ups
- Stomach Vacuums
- Throwing Heavy Stuff
Here are a few more methods I think are great and should be thrown into regular lower back and abdominal training.
Overhead Squats - These are definitely one of the best total body workouts available, sometime I go to the gym and pretty much base my workout around a few sets of these. The other benefit is that you don’t need any heavy weights as for most people a pretty light weight or standard size kettlebell will work fine to provide good resistance.
The beauty of the overhead squat is that it makes the core stabilize like nothing else and works on the hip flexors which stabilize the lower body and provide functional strength.
Make sure you keep your core braced and upright, plus do not go too heavy as this exercise puts a load of weight on the core and this is not a good time to use a heavy weight. Aim for a few sets of 15-25 reps keeping your core braced.
Static Holds- Here I am talking about things like Planks and Tensing the Core. These do an amazing job at activating the entire core including the abdominals and lower back. If you can get your time up when holding planks to over the 2 minute mark you will have a pretty sturdy midsection that will help you in everything from sports to everyday tasks.
Another way you can practice this is by simply bracing your core and sitting upright, this can be done throughout the day. Just squeeze the core for 30-60 seconds and hold towards a burn, you will surprised at what a good ab workout this gives -- Sort of like if you have ever head a real bad cough and you eventually get sore from tensing so much with each cough, it is the same principle working to tighten and strengthen your lower back and abs.
Ab Rollout -- This exercise requires a either an ab wheel (which you can get pretty cheap) or a Swiss Ball. The ab roll-out in my opinion is probably one of the most neglected and overlooked tools to strengthen your core.
Roll outs work the entire midsection including the obliques and the other supporting muscles that run through and beside your abs. I guarantee after a few sets of these you will be feeling a very specific soreness the next day, one that makes your stomach muscles feel deeply worked.
Other Factors
So those are 3 of my favorite exercises to build functional, flat and strong abdominals. This is not to say that building a strong core is easy, it takes hard work and a lot of concentration on the exercises mentioned above. The process can be Simple -- by just doing a circuit of these exercises each week, making sure you keep good form and aim for a burn in the muscle you can achieve great results and coupled with a healthy diet and the right kind of exercise which will lead to low body fat levels a good looking set of “Rock Star” abs could be in sight….
Saying this my philosophy with training towards abs is to get healthy first then pursue fat loss if need be. There is no point trying to get lean and losing weight if you are run down, stressed and tired (it will only compound the problem).
What most people will find is that once they are feeling good and well rested the natural “Want” to exercise kicks in and they will start to lean out. So regardless of your body fat levels keep training your abs it is well worth the time taking into account the general protective and functional benefits.
Chris is the author of A Simple Guide to Eating Well and writes about staying fit while living life. You also can follow me on Twitter.
Comment by Dave
9 July 2010
Great exercises. I left crunches behind for planks and haven’t looked back since. I’m also a fan of renegade rows and hanging leg raises.
@ Dave: Thanks, these kind of exercises really leave crunches in the dust. Plus they are incredible full body exercises really getting the HR up making for a great workout. Renegade Rows look awesome unfortunatly I only have one Kettlebell at home so can’t try them….
Comment by leslie
9 July 2010
You can do renegade rows with hex dumbbells. Just a thought (and you may already know this!). Looking forward to checking out your site more.
Comment by JC
10 July 2010
Palloff presses are my favorite. Every tried them, Chris?
Thanks JC. Never seen these before will be trying them out later at they gym…..
Comment by Curt
15 July 2010
Great article. I have a couple other exercises that I want to share that are great for strengthening the abdominal muscles.
Push Presses or standing Military Press. Use a barbell or dumbbells.
Planks with the Lifeline Power Wheel you discuss in the article. You attach your feet instead of arms to the Power Wheel.
Walks with the Power Wheel. Feet are attached to the power wheel and you ‘walk’ using your hands.
Comment by Valerie
16 July 2010
Excellent article! Thank you for sharing some cool exercises. Often people stuck in what they’ve always done, even if it’s not working!
Comment by Aleida Basford
26 July 2010
Hello, firstly, I would like to let you know that I think it’s a superb blog you have here. However, I haven’t find out how to include your web-site rss or atom in my rss subscriber – where is the link to your rss feed? Thanks
@ Aleida: Thanks for the kind words, I appreciate it…. Suscribing can be done on the home page by clicking the RSS icon on the top right or you can use this link……
Comment by Suzy
31 July 2010
Very simple exercises that seem very effective and I like that you can do them at home if you have the equipment. How many times per week do you suggest doing them? Should you skip a day inbetween working out abs?
@ Suzy: I would say these should be done once or twice a week, Mix that with keeping active and a good diet and things should fall into place. So yeah definitely take some days off in between and do not overtrain your core, it is very delicate…..