Core VS Abs

Ok,

One of the biggest questions people have when it comes to getting in shape seems to be "how do I get flat, defined abs?" Fitness magazines focus on abs, regular gym goers devote extra time to abs. In general, our culture puts a large emphasis on having a flat, chiseled stomach. But if you look at a majority of people you will see a collection of doughy midsections. So where is the disconnect?

I have talked to many people who have become discouraged after repeated unsuccessful attempts to loose their spare tire and there seems to be a trend; sit ups and crunches and other "ab centric" exercises are at the center of their routines. These moves isolate the abdominal muscles, which are the ones that form the coveted six pack. The problem is that these muscles are only a small part of the core. Only doing crunches is like only doing bicep curls; you are ignoring a large part of your body.

Instead, you are better suited by doing exercises that require you to stabilize your entire midsection. Your core's job is to transfer power from your lower half to you upper half. The crunching motion is rarely used in daily life. Any time you  carry something, push or pull something or pick something up you are using your core.

So what are we to do? Here are a few moves to replace crunches and sit ups in your routine.

• Plank - This is one of the best core exercises out there. There are numerous variations but I like front and side plank. If you spend 5 minutes every day doing plank, you sill see a change (that's right, five minute abs). Try and work up to the point where you can do 5 minutes without a break.
• Windmill - This can be done with no weight or some weight over head (I use kettle bells). Start with less weight and see what feels comfortable. Start with a wide stance and raise one hand overhead (this hand will have the weight). Keeping your legs straight, reach your other hand down as far as you can toward you foot (left hand to left foot, etc). Come back up to standing and repeat. If you use weight, keep your eyes on the weight the whole time.
• Knees-to-Elbows - Find a pull up bar or something else from which to hang and mount the bar (hang from the bar). In a slow, controlled motion bring your knees to touch your elbows and the control the descent back to the hang. Try and do ten in a row. If you aren't able to do one yet, raise your knees as high as possible and hold them there for as long as possible. Repeat that ten times.

These three moves are valuable tools in my tool box. They can be done alone or as part of a workout. Try them out and you will see and feel a difference between your hips and ribs. Let me know what you think.

Jack

PS - As weird as it sounds, kegels are a valuable core strengthening exercise. They strengthen the pelvic floor, which is the bottom of your core. I was advised to work them into my daily routine by my team trainer after I hurt my back lifting. My core had fatigue and I lifted a weight out of position. Since then, I have focused more on a strong, well rounded core and I look better and feel stronger (and I'm injury free).