It’s safe to say that a lot of people wish they had a six-pack like ‘The Situation’ or a toned stomach like Megan Fox. But what a lot of people don’t know is that doing 100 crunches every day isn’t the best way to get one.
Everyone has an eight-pack, but we all have different levels of fat covering it. Our core is more than just the abdominal muscles on the front. It’s comprised of the rectus abdominis (the abs on your belly) and the transverse abdominis, which is on your sides between your stomach and your obliques. It’s important to activate all three groups.
I’ve mentioned before that you should work opposing muscle groups. If you want to tighten your core, don’t forget to work your lower back with deadlifts and back extensions. Your abdominal muscles are what pulls your upper body down or up when you do a crunch or sit-up. If you only do those types of exercise without strengthening your back, you can develop bad posture, and the constant strain on your spine can lead to back problems. This is why I’ve stopped doing sit-ups and crunches altogether- but I’m working my core without them. Make sure you do almost as many back workouts as core workouts. Strong opposing muscle groups in your torso will give you great posture.
I recommend focusing on exercises like planks and side planks. Believe me when I say that these can be even harder than crunches. Your core recovers quicker than other muscle groups, so you can work them a bit more. My core routine comes from Men’s Health, with a bit extra thrown in. I highly recommend doing this workout four days a week if you want to have a strong core.
Get into a plank position. Just lay down on your front and hold your body up with your arms like you’re about to do a push-up, but rest on your forearms instead. Hold that plank for 30 seconds, switch to a side plank for another 30, go back to the main plank for 30, hit the other side for another 30 and come back to a full-on plank for the final 30. Rest for one to two minutes, and do it all once more.
Next, go to a machine where you can hold a side plank while doing a row with the arm you aren’t using. Do three sets of 10 reps for each side. Don’t let your body move while doing this.
This next one is amazing for your core. It’s called stir-the-pot. Grab a large swiss ball and rest your forearms on it like a plank. Rotate the ball clockwise 10 times, then counter-clockwise 10 times. This is one set. Do three sets with a 30 second rest between each.
Finally: the mountain climber. Get back into plank position, but with your arms straight out in front of your chest. Then lift your right leg up and bring your knee to your upper chest. Bring it back, and repeat with your left leg. Do these either as fast as you can for 15 seconds, or slowly for 30 repetitions. Three sets!
I can’t stress enough the importance of focusing on the bigger picture rather than just your abs. Your whole body will profit from a strong core. And to blast fat away, you’ll need to work your whole body. Fat isn’t burned by targeting specific areas. And the fat in front of your abs is usually the last to go. Have a solid routine of hitting the gym three or four times a week, and you’ll begin feeling better and getting in great shape. And after a while, those abs might just begin to show.
Alex Vietinghoff is a certified ski instructor, works at the J.B. O’Keefe Fitness Centre and is currently studying to be a personal trainer through Fitness NB. He is also vice-president student life of the St. Thomas University’s students’ union.
