Getting a Better Set of Abs

There are many ideas out there about the best way to go about building your abs. This is a look at real core training for both aesthetics as well as functionality.

In today's world of models, eating disorders, magic pills and special diets, there are an astounding number of ab-building idealogies. Most of them involve fierce calorie restriction, long hours in the gym, and leave you feeling like a pile of dung by the time you achieve your ideal abs, having drained yourself for weeks or months on end.

And even with that six-pack, or eight-pack, or washboard, or whatever, the muscle may not even be functional. There is a reason vanity is frowned upon in many societies; training for aesthetics alone can get you into trouble. Many times, a person with excellent abs may have spent a lot of time working out in the mass-building (sarcoplasmic hypertrophying) rep range, which is generally accepted to be around 15 reps with weights. This range builds muscle, but little else. The muscle may be weak, soft, or unable to support your posture.

In addition, most common aesthetic-based ab routines totally neglect the other parts of the core. The main muscle focussed on in many of the routines of wannabe-Adonises of the world is the rectus abdominus. The rectus abdominus is the long muscle that extends from the solar plexus down towards the pelvis, and makes up the actual six-pack. Contrary to popular belief, there are no 'upper abs' or 'lower abs'. The rectus abdominus is a singular muscle partitioned off in some places, such that building the muscle will show six or eight distinct areas.

What many people never know is this:
The rectus abdominus is not the only player in your core. The core actually consists of several muscles - the rectus abdominus, transverse abdominus, internal obliques, external obliques, the lower back, and the hip flexors, among some other, smaller, muscles.
In all actuality, only training the rectus abdominus will eventually result in postural problems as the front and back of the core become grossly imbalanced. While it may not manifest until you reach retirement age, eventually your old workout habits will catch up with you.
Now that you have been made aware of these vital, but often overlooked, tidbits, we may proceed to the meat of the article.

A good core training regiment will involve all the major muscles: the rectus abdominus, transverse abdominus, internal obliques, external obliques, lower back, and hip flexors.

The rectus abdominus is the famous six-pack muscle. The transverse abdominus is the muscle wall behind your rectus abdominus that subtly supports your posture and is engaged frequently. The internal and external obliques are on your sides, under your hibs, and above your hips, in the area on the side of your rectus abdominus, six-pack. The internal obliques are further in, and the external obliques are further out. The lower back is just that - the lower back. It's engaged in lifting heavy objects, and training it well while you're young will save you lots of misery when you get older. The hip flexors are a small muscle in your legs. They help stabilize you, and partake of lots of other, small, but important, tasks.

For reference, descriptions of the exercises.

Weighed sit-ups are just sit-ups with weight plates or a dumbbell or a kettlebell behind your head. Be sure to hold onto the plates, dumbbells, or kettlebells tightly, so as to not drop them on your head at the peak of your sit-up. The weighted sit-up works the rectus abdominus and the hip flexors.

Wheel rollouts are a widely unappreciated exercise. Wheels can be bought cheaply at some stores, or you could load a dumbbell with light weights for use instead.
To do a wheel rollout, stand up, bend over, lay the wheel on the ground, and grab the handles. Then, roll yourself down towards the floor with only the wheel and your toes touching the ground. With your body parallel to the floor and your deltoids, abs, and hamstrings engaged, curl yourself back up, and continue to perform reps.
Wheel rollouts are awesome for the core. They work the lower back, the transverse abdominus, plus your deltoids and hamstrings.

The plank is an oldie but a goodie. Simply get into a pushup-like position, and instead of having your arms out, and touching the ground with your hands, have your arms in, touching the ground with the flat of your elbow. Tense up your abs, keep your back straight, and hold for as long as you can. After the first minute or two, most people can't hold it any longer. The plank works the transverse abdominus and the deltoids, as well as the triceps for stabilization.

The weighted side-bend sit-up is my own variation on side-bends and sit-ups. It works the rectus abdominus, hip flexors, and the internal and external obliques. It starts the same as the weighted sit-up: weight behind head, held tightly. At the peak of the sit-up, bend over to the left, with the weight still over your head. Hold for a few seconds. Then, bend over to the right. Hold for a few seconds. Go back down, and repeat for reps.

Deadlifts are fairly well known. Essentially, you are bending over and grabbing either two dumbbells or a barbell with some fairly heavy weight on it, and bending back up, gripping the weight with straight arms, to engage the entire core, especially the lower back.

For this routine, high-intensity, lower-rep sets will be used.
Now might be a good time to invest in some weight plates.
Use weights that will challenge you sufficiently.

The Routine:

Four circuits of the following:
reps of weighted sit-ups
reps of wheel rollouts OR a plank hold
reps of weighted side-bend sit-ups
reps of deadlifts

In order to avoid stagnation in your routine and to prevent your body from adapting and no longer gaining strength, you'll want to alternate the weight and the reps. It might be a good idea to switch the reps around every three weeks or so. I recommend cycling between 4 reps, 7 reps, and 10 reps, with weight increasing or decreasing to match. Always be pushing; when you no longer struggle at all to do the circuit with a certain weight, increase the weight, or increase the reps, or, if you're daring, both.

What can you expect with this routine, or any routine like this?
Your abs and entire core will become harder and more defined as they are challenged in new ways. With reasonable diet, you can expect washboard abs and soon after, a six or eight pack. Be sure to continue with a routine, altering it to your needs; if not this routine, any routine, so long as it covers all the components of the core and stays fairly low-rep and intense. There are other good core exercises out there. I have mentioned but a few of my favorites.

Another note: there is no such thing as spot-reduction of fat. Good abs will only show if you have a low bodyfat, usually below 10 percent for males. If you pig out at every meal, eat fast food several times a week, have excessive sugar intake, and other such things, do not expect to see results. You may want to implement a cardio routine to help trim off some fat.

Good luck, and happy training.