Ab workouts that actually work......Edition 1

Our mantra for 2015 is as follows: new year, new you, new mid-section….almost.

Lets assume you have the diet down (abs are made in the kitchen blah blah blah) and you are ready to hit the gym running (or crunching as it were). The problem many of us inevitably run in to is that the stuff that we are doing is well….not actually working the abs.

 

I shared an article earlier this week on some of the least effective ab moves in the gym (cough side bends with weight) and it is pretty safe to say that any of these moves are more likely to send your back in to spasm then convert that keg in to a six pack.

But regardless of what exercise combination you choose, this is often the real problem:

In trainer speak, we call this picture on the right "anterior pelvic tilt" where the back is arched and the butt looks like it is stuck in booty dance mode.The problem here is that abs are no longer in a position to produce force or work as we perform traditional core exercises like sit ups and crunches.

While I could cite all of the reasons why this is caused (sitting, wearing positive soled shoes, etc) and tell you to quit your job and move to fantasy island to ensure you eliminate these issues, instead I am going to give you three moves that will do the job for us.

Directions:

• Perform each exercise back to back as a circuit for 8-15 reps each
• Perform 3 times per week and add 2 reps per week until reaching 15 (do I mean 16?....Add 3 in the last week smartass!)
• Rest 10-15 seconds between each exercise and ensure you are feeling it in your core versus your back/arms etc
• Breath this way while doing each exercise to fully use your core

Exercise #1: Reverse Crunch

Why it works: This move helps to posterior tilt the pelvis back to a neutral position as pictured in the left image above. Oh and it is a hell of a workout for the LOWER abs (you know, the part where you lack definition)

Form cues:

• Deep breath in at the initiation of the movement and blow out hard while tightening the butt an abs as you move up and down
• Think about bringing the elbows to the knees and lowering back to the starting position very slowly (the way back portion is the most important part)

Exercise #2: Plank toe rock

Why it works: Once we have worked on tilting the pelvis back in to position, our next exercise works on training the back to resist the urge arch as we hold in plank.  The abs will already be fatigued in this position which will make the exercise both hard and more effective.  

Form cues:

• While this appears to be a regular plank, we are actually holding while rocking forward and back o the toes. This will challenge the core far more than the traditional plank
• Move at a slow and controlled pace with the toe rock. Think 3 seconds rocking forward and 3 seconds rocking back
• Deep breath in at the initiation of the movement and blow out hard while tightening the butt an abs as you move up and down
• Press the feet and thighs together while tightening the butt and abs as you rock back and forth

Exercise #3: Chris K Pullover

Why it works: The exercise is named after me, need I say more? 

In all seriousness, by spreading the legs wider on our last exercise, we engage the external/internal oblique muscles to a greater degree which ensures use of the entire abdominal wall to “glue us in to place”. In laymen’s terms, this will equal liquid hotness.  

Form cues:

• Deep breath in at the initiation of the movement and blow out hard while pressing the back in to the ground and tightening the abs while moving the arms.
• Spread the legs fairly wide while lying on the back. Pull the ball overhead, ensuring the back stays flat against the ground.
• Move at a slow and controlled pace with the pullover. Think 3 seconds rocking forward and 3 seconds rocking back