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3 Secrets to stronger and better-looking abs

Abdominal training is probably the most junk-riddled training of all. There are so many useless and downright dangerous exercises out there that I can't possibly cover them all. I'll go over some of the most popular exercises that I consider to be useless, and then tell you which ones I prefer.

Of course, what follows is my opinion, but it's based on 10 + years as a trainer and 8+ years as a sports chiropractor, working with thousands of people. So I hope you'll keep an open mind...

The two worst ab / core exercises are (in no particular order):

  • Anything calling itself an "ab" machine.
  • Most crunches.

Let's start with #1: Anything calling itself an "ab machine". Most gyms are full of expensive and fancy looking machines. Generally, I think machines are downright dangerous (as do many training experts). Among the worst offenders are the so-called ab machines. You've seen them- the twisting one, the crunching one, that goofy "ab roller," and so on.

Machines let you put abnormal and excessive loads on your body without requiring you to stabilize yourself. Crunch machines, twisty oblique machines, side crunch machines — any and all of them — allow you to overload your spine and test the rupture point of your lumbar discs. I know because I've seen literally dozens (if not hundreds) of disc injuries caused by ab machines. I won't get into the technical mechanics behind ab-machine induced lumbar disc herniations, but I'll explain it to you in person or over the phone if you want.

Moving on to #2: Most crunches are, to quote my toddling son Andrew, "Yucky".

Before we get into the yuckiness of the classic crunch, I want to let you know that the crunch can be improved upon, and ditto for the Swiss ball exercises. While I very rarely use either of them with my patients, they can be performed in a way that makes them somewhat safer and more effective.

It's time for a quick anatomy lesson, followed by an explanation of why the classic crunch is yucky.

A brief anatomy lesson:

Understanding why the classic crunch is classic yuck requires a quick overview of that your "core" actually is. As far as I'm concerned, the core muscles are the 4 abdominal muscles, and the pelvic floor muscles.

Core Muscles 1Core Muscles 2Core Muscles 3

Anatomy photos courtesy of Active Release Techniques, LLC.

Most people have heard of the rectus (the 8-pack) and the obliques, but not the Transverse Abdomins or the Pelvic floor (not shown).

While the rectus is the muscle that's easiest to see, the rest of the abdominals are harder to see. But in terms of function, they're more important. Here are some of their more critical jobs:

  • Function of the obliques — twisting and transferring power during throws, punches, ski turns, etc.
  • Function of the transversus &mdash brace and stabilize the spine as well as the internal organs. This muscle determines your waist size.
  • Function of the pelvic floor &mdash support the abdominal organs, stabilize the spine.

Back to the yucky ol' crunch.

The reason the classic crunch is yucky is that it works the rectus muscles, and skips the rest. This does nothing to improve your true core strength or the size of your waste. That's why so many lean people with an 8-pack still have an gut that protrudes forward. It also tends to produce a jamming flexion of the cervical / lumbar spines and lends itself readily to injury.

Here's the good news:

You can learn how to use all of your ab muscles, and start doing exercises that integrate them. Then, if you still really, really want to, you can go back and apply what you learned to your crunches. But you still MUST stay off those ab machines.

Power Breathing

Breathing — Inhale into your belly, purse your lips and exhale forcefully. At the same time contract your Kegel muscles (bathroom muscles). Practice a few times until you get the hang of it. This simple little drill teaches you how to recruit your transversus muscles and the pelvic floor muscles.

Relax your abdomen
Relax your abdomen
Slowly breathe into your belly
Slowly breathe into your belly
PForcefully exhale
Forcefully exhale

The Windmill

The windmill comes from the kettlebell world. It powerfully works the oblique muscles, as well as the Transversus.

  • Lock a kettlebell or dumbbell out overhead.
  • Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
  • Keeping this kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Try to keep that back leg straight.
  • Lower yourself until your free hand touches the floor or front foot. Pause for a second and reverse the motion back to the starting position.
Windmill 1Windmill 2Windmill 3

Turkish Sit-up

The Turkish sit-up works all of the ab muscles and coordinates them with the shoulder girdle.

  • Lie on your back and use two hands to position a kettlebell to the lockout position of one arm.
  • We'll use the left side as an example.
  • Keep the bell locked out at all times.
  • Bend your knee so that your left foot is flat on the floor.
  • Plant that foot into the floor and roll onto your right triceps.
  • Keep rolling until your hand touches the floor. Use your right hand and ab muscles to sit up.
  • Slowly reverse the motion to finish the rep.
Turkish Sit-up 1Turkish Sit-up 2
Turkish Sit-up 3Turkish Sit-up 4

Power Breathing + the Classic Crunch (if you must)

Inhale into your belly, and forcefully exhale wile crunching up. Time the effort so the two things happen simultaneously (the crunch should take as long as the breath). Inhale on the way down.

Power Breathing and Crunch 1Power Breathing and Crunch 2

I personally like to include the Core Breathing at the beginning of my workout, to get the abdominal muscles firing, warm, and ready.

I'll include Windmills and Turkish sit-ups about twice a week, usually in the middle of the workout, with shadow boxing and heavy bag work at the end of the workout, usually twice a week. Throwing punches and kicks is an excellent way to work your abs. I can't demonstrate here, but I'm writing and article on heavy-bag training. You'll have it soon.

I don't do the crunches, even with the Core Breathing, but if I did, I'd put that at the very end of the workout. Remember, your body fat levels will play an important role in determining how your mid-section looks. Nutrition is a big part of that, and you can read about that elsewhere on this site.

Sample ab workout:

  • Power breathing: 3 sets x 5 reps
  • Windmill 3 sets times 3 reps, right & left
  • Turkish sit-ups 3 sets x 3 reps, right & left
  • Power breathing + crunch 1 set x 10 reps

Of course, you'll never have flat abs with a poor diet. Digestive problems will create a bloated look in your mid section. Both of these can be fixed with a Personal Program.

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