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The best ab workout you've never tried
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Getting the ripped abs you want doesn’t take thousands of endless crunches and sit-ups. In fact, it shouldn’t include any!
The truth is, crunches and sit ups are actually terrible for your spine and doing thousands of reps everyday forces you into a hunchbacked posture that hides the very special 6 gems you’re dying to show off.
Functional core training should focus on the role of your central muscles as stabilizers. This isn’t to say I’m asking all the guys reading this to jump on a stability ball and call it ab training—I can feel the glaring eyes at the gym already. Nevermind how easy this workout might seem, it’s a good wake up call for you abs and will give you an entry level idea of what kinds of exercises you need to include.
You’ll also notice there isn’t any rotation exercises such as Russian twists. These exercises are advanced variations and someone needs a stable spine before rotation is introduced. Don’t confuse a 6-pack with a functional core either. I’ve seen a number of athletic looking guys unable to truly manage forces through their core.
The best core workout you’ve never tried
A1. Side plank to front plank with 10” holds, 3 sets
In this exercise start in a front plank position with your arms crossed like a genie (right hand to left elbow and vice versa).
Hold the central plank position for 10” and rotate to your right or left into a side plank holding for 10”
Return to the plank and hold for 10” then roll to the other side for 10”.
You’ll complete 3 repetitions to each side (30” side planks) and 6 repetitions (60”) of a regular plank.
A2. ½ kneeling cable chop 2 x 10
Bring the rope from a high position to the low position without rotating. You should focus on stabilizing with your core and moving your arms in the diagonal pattern as shown from one shoulder to the opposite hip.
B1. Forward Ball Roll Outs 2 x 10 rollouts
Get into a normal plank position on a stability ball. Now roll your arms out (as if reaching overhead) in front of your for about 3-6” then return. The start position should be under your face with most of the weight resting on the half of your forearm closer to your wrist. This will allow plenty of room to roll the ball forward.
B2. Val-slide Mountain Climbers 2 x 30”
Alternately you can some of those commercial furniture movers. Begin in a push up position with your hands slighter closer to your head than normal. Alternate your legs as high as you can while maintaining a stable and flat back.
It’s not the sexiest ab routine, but it will deliver some great results and I guarantee you’ll feel pretty confident you don’t need crunches and sit-ups any more by the next morning.
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