Abs are often referred to as the core or center. The reason for this is because they are the central muscle group that connects all other muscle groups. Not only that but abs are very important for overall stability and support. If you have ever done a leg workout then you know that you need to brace your core for support. Perhaps you like to run, then you know that tight your abs are needed for stability. Have you ever lifted something off the ground? Then you know you need to tighten your abs to support your back. We can go on and on but you understand just how fundamental abs are for a strong, healthy body.
The honest truth is that for your abs to actually show you need to have a rather low body fat percentage. Although, having strong abs and having abs that show are two different things. Regardless of your body fat percentage, having strong abs is obtainable and beneficial. Also, never get discouraged thinking that it’s a waste of time training this region of the body. There are many important health benefits for training abs.
Lower Back:
Abs and the lower back work in tandem. They both need each other to function at an optimal level. If your ab muscles are weak then you probably have lower back pain. This is a clear indication that you need to gain strength in the abs to support the lower back. The core supports the lower back and the lower back goes on to support the hips, shoulders, and legs. With everything connected it is very easy for weak abs to throw off your back which then throws out your hip alignment.
Good Posture:
Strong abs create better overall posture and help prevent strain. Less strain means less tension in the body. Which means less shoulder and neck pain and fewer headaches. Good posture also prevents compressed lungs and improves circulation and digestion. People who sit a lot, or twist and turn during their days need good posture to support these activities.
Balance:
Good balance starts with a strong core. People who have good balance are more coordinated, agile and have superior reaction times which greatly reduces the risk of accidental falling. Athletic activities such as baseball, boxing, and basketball require such skills. Balance is harder to maintain in people over the age of 45. So having a routine that incorporates abs and specific balance training ensures joint health and overall longevity.
Spine Health:
Weak abs result in an unsupported spine because it misaligns the body and puts tension in abnormal places. Proper alignment can lead to a hunched back, digestive issues, weak immune system, respiratory problems, strained muscles, and chronic pain. Also, the abs region of the body is where vital organs are located and a strong core keeps these organs protected and safe.
Abs Training
Now that you understand the vast reasons why a strong core is something that you want, you should also train your abs correctly. Yes, there is a correct way. Mostly what I mean is that you need to train all 4 parts of the abs to maintain symmetry within the body and prevent injury.
- Rectus abdominis or the Six Pack
- Transverse abdominis
- Internal oblique
- External Oblique or the Love Handles
Six Pack – Rectus Abdominis
V- up
Plank
Reverse crunch
Rollout
Transverse Abdominis
Bicycle crunch
Knee hovers
Ball-lock hold
Stability ball roll-out
Love Handles – External Oblique
Side crunch
Standing chop
Side plank
Hanging knee twist
Internal Oblique
Sit up twist
Side plank twist
Woodchoppers
Standing side crunch
The perfect abs routine consists of two exercises from each of the above categories perform each one 20 times. Do this for 2-5 rounds depending on your goals. Be sure to rest for 2-3 days before specifically training abs again. Be consistent and in two weeks you will start noticing a difference in your stomach and also your daily activities. You will feel more capable, supported and limber as regular tasks become easier.
If back pain is too intense for any of the above exercises please try ones that are more gentle and require less tension. Some examples are:
Dead bugs
Hollow holds
Roll down
Windshield wipers
It is easy to have unrealistic thoughts with the mention of abs and core strength. This often leads to discouragement and avoidance. Now, with an adequate understanding of the functionality and health benefits of a strong core, you can now feel more confident about training. Wellness and health thrive when the body is aligned and functioning properly. This is why you need strong abs too.
