5 Best Exercises to Include in Your Core Workout

Although developing the abdominals (abs) is a component of attaining the six-pack abs that so many clients desire, the importance of strengthening the abs is more than just aesthetics.

The abs are primarily a combination of four muscles: the rectus abdominus (runs down the front of the body from the middle of the ribcage to the pelvis), transverse abdominus (deep core stabilizing muscles), and the internal and external obliques (side abs). The abdominal muscles are an intricate part of an individual's daily movement, stabilization, and posture. And, strong ab and core muscles are essential for athletic performance and reducing back pain.

It's important to understand that the lower abs aren't separate from the upper abs. They are both part of the rectus abdominus. However, the lower abs and upper abs are innervated by different nerves. So, some research suggests that although the lower abs cannot be isolated from the upper abs, it may be possible to engage the lower abs more or less with exercise variations (1). Keep in mind, proper execution of the exercise variations is one of the most important components when focusing on the abs.

5 Exercises to Work Your Abs—Beginner and Advanced

It's important to remember that if achieving six-pack abs is a goal of your client's, diet and healthy body fat reduction are the key to revealing the ab muscles. Here are five exercises that will help build those abs that your clients want to reveal.

1. Plank

The classic and essential core exercise. Your client should begin on all fours. They will transition the weight of the upper body from the hands to the forearms by pressing the forearms into the ground. They will extend the legs and press the toes into the ground. They should engage the core, glutes, and legs while ensuring the pelvis is tucked and the back is flat. There should be emphasis on trying to pull the belly button up to the spine while holding the position. Your client will hold the posture for 30 seconds or more before releasing back into the starting position on all fours.

Tip: Keep the back from arching or sinking down. The neck and shoulders should stay in alignment with the spine, which means the nose and eyes should be facing the floor while holding the posture.

2. Reverse Crunches

Clients should lie on their back with knees bent and the bottoms of the feet resting on the floor. Their arms should rest either at their side or supporting their head. They will press their lower back into the ground and engage the abs. Using their abdominal muscles, they will curl the pelvis up and back towards their shoulders which will slowly lift the feet off the ground. The knees and hips will come up and back towards the torso and then slowly lower back down to the starting position.

Tip: There shouldn't be any momentum or swinging in the hips or legs. The movement should be slow and controlled to keep tension in the abs throughout the movement.

3. Bent Knee Incline Leg Raise

The client will lie on their back on an incline bench and their hands should grip the top of the bench or the grip bar above their head. They will press their lumbar spine (lower back) into the bench and engage their abs. The client should focus on using the abdominals to slowly curl the legs and hips back towards the shoulders. Once the legs reach about a 90-degree angle with the torso (or slightly above), they will slowly lower the legs back down utilizing the abs. The heels should not touch the ground or bench between reps which will keep the tension in the core throughout the entire movement.

Tip: The movement should be slow and controlled without swinging or momentum created in the legs.

4. Hanging Leg Raises

The hanging leg raise is a bit more of an advanced exercise. It can be a great ab exercise but many people primarily use their hip flexors while doing this movement. The client should begin in hanging position or resting in hanging ab machine position. Keeping the ribcage down and the knees slightly bent, the client should tuck their pelvis and focus on curling the hips up and under which will raise the feet off the ground. The height of the legs can vary for each individual but can be as high as possible while still maintaining proper form. The movement should be slowly controlled back down into the starting position utilizing the ab muscles.

Tip: If the client is just raising the legs and flexing at the hips, much of the work is being done by the hip flexors. The tucking and curling motion of the pelvis in a slow and controlled manner is what will help engage the abdominal muscles.

5. Suspension Pikes

Pikes using suspension bands are a little more advanced as they require quite a bit of shoulder strength and stability, but they are a great exercise for the core and abs. This move can also be done with an exercise ball or with sliders.

The client will begin in a plank position with their hands supporting the weight of the body. Wrists should be below their shoulders and feet elevated and resting in the suspension straps. The core should be tight, pelvis tucked, and spine and legs should be straight. Keeping the legs straight, the client will slowly lift their hips to the sky creating an upside-down "V" shape with the body and then slowly lower back down to the starting position.

Tip: Make sure clients keep the legs straight and don't bend at the knees as they lift the hips up.

As a fitness professional, it is important to suggest exercise variations for your client that are safe, fun, and in alignment with their goals. Proper exercise execution and proper diet are two of the most important components in developing the abs that most people desire. But, keep in mind, the other muscles of the core are just as important in developing a strong, lean, and stable midsection.

Are you interested in learning how to develop your ideal body and helping others do the same? Check out ISSA's Personal Trainer Certification and learn about how you can help yourself and others reach their fitness goals!

References

1. Marchetti, Paulo H et al. "Selective activation of the rectus abdominis muscle during low-intensity and fatiguing tasks." Journal of Sports Science & Medicinevol. 10,2 322-7. 1 Jun. 2011