Everyone wants six-pack abs these days. I’d like ‘em, but I am not worried that I don’t have them. I want a strong core, but the abs (i.e., the rectus abdominis) is only part of the important musculature that makes up the “core”.
The core are the primary muscles that stabilize the trunk (take note: they stabilize the trunk—isometrically and dynamically). In addition to the rectus abdominis, these include the internal and external obliques, the transverse abdominis, the erector spinae, and the muscles of the pelvic floor and pelvic stabilizers, the hip muscles (e.g., gluteus maximus, medius, and minimus), latissimus dorsi, and trapezius. So, trunk flexion—i.e., sit-ups and crunches—are about the last thing the core does. A strong core is essential for all movement and should be trained as such.
The trunk can move in flexion, extension, lateral flexion, and rotation. The trunk also resists these movements. Thus, proper core exercise will reflect all of these.
Many exercises already strengthen the core (when done properly)—e.g., squat variations and deadlifts. The core is also activated when the body is weighted bilaterally or unilaterally—e.g. farmer carries, single-legged squat variations, and anything with dumbbells. So, spending a significant amount of time on abdominal exercise (unless, perhaps, one is a physique athlete) is quite unnecessary. What core-specific (I am hesitant to call it “ab work”) is done should emphasis acceleration/deceleration of the trunk and “anti” movements (e.g., anti-rotation). These are built off of a strong stable core (i.e., after mastering the “plank”). Planks are a great start, but just a start. For most, who are lifting weights (exercise built around the “basic 5”—squat, deadlift, bench, press, and row), the plank becomes redundant. A better exercise is the Pallof press (anti-rotation with a cable or resistance band/tube). For a more dynamic core workout, I prefer the Bulgarian bag (see October 17, 2017 post) and what I call my “core 550” workout. Medicine ball throws and landmine exercises are also good. The key is to maintain good posture and accelerate/decelerate in multiple directions. My core 550 workout takes roughly 9 minutes (with 1-minute recovery between sets) and adds a good HIIRT element to the program. I do this a couple times a week, and it doesn’t take much time away from my other goals. Remember: “opportunity costs”. The more time spent doing “ab work” the less time there is for other activities. Frankly, I don’t have the time. Spending a lot of time doing isolated exercises (e.g., crunches) for the core is not necessarily the best use of time. Consider your “why”.
Carpe momento!