What exercises can I do to tone my lower belly or what exercises will give me a six pack? This question has probably popped into your head a few times. The truth is, there is no exercise that will give you abs because your diet is what truly reveals them. However, there are exercises to strengthen your abs and core just like any other muscle group.
What is the core?
The terms abs and core are frequently interchanged even though they differ from one another. Your abs include your 4 main muscles: rectus abdominis (six pack muscle), transverse abdominis, external oblique, and internal oblique. Your core is composed of your abdominal muscles in addition to muscles of your back, glutes, and pelvis.
Why is a strong core important?
Just because you have a six pack doesn’t mean you have a strong core. Many people only train the abs using isolation exercises which don’t transfer to daily life activities outside of the gym. This type of training philosophy originates from the bodybuilding style of training. Isolating a muscle group to maximize fatigue and produce muscle growth.
Think of weighted sit ups, leg raises, or bicycle crunches. These in themselves, are not necessarily bad exercises, they are just not very functional. These types of exercises do not teach you how to properly brace your core. Tightening your core as you squat, hinge, lunge, etc., will help keep your spine and back safe throughout the movement pattern. A strong core not only helps with dynamic stability, but it also helps you develop body control and the ability to transfer force quickly throughout your body.
Types of Core Exercises
There are three main categories of core exercises that are important to implement into your exercise routine.
1. Anti-Extension:
These exercises resist extension (arching) of the lumbar spine. They prepare you well for keeping a tight core during squats or deadlifts.
Plank
2. Anti-Rotation:
The goal of these exercises are to resist rotation while remaining stable.
3. Anti-Flexion:
The goal here is to resist flexing laterally (side bending).
Side Plank
Try to include at least one exercise in each category in your weekly routine. You can still continue to do ab isolation exercise if you would like, however, you need to add in core exercises as well.
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