Ever thought that having abs isn’t just about looking like a superhero? It’s about strength, function, and stability that benefits everything from heavy lifts to protecting your back. This article will guide you through the best exercises to strengthen your midsection with a practical, functional approach. Forget endless crunches—this is about building a core that works as hard as you do.
Why Strong Abs Matter
Your core isn’t just for show. It’s the foundation of nearly every movement, stabilizing your body during heavy lifts, improving posture, and even reducing back pain. As one expert put it: “You have to have abs that can pull their weight.” Whether you’re lifting, running, or just chasing after kids, a strong core makes everything better.
Top Functional Ab Exercises
The information you will see below is taken mainly from a video shared by Alexander Bromley, a renowned strength coach, competitive strongman, and YouTube content creator known for his expertise in strength training and conditioning. He offers comprehensive training programs, shares valuable insights on strength sports, and provides guidance on various fitness-related topics, making him a respected figure in the strength and fitness community.
Here’s the breakdown of the top exercises to get your core working hard, each building on the last.
1. 90/90 Breathing
This might look simple, but it’s deceptively challenging. It teaches you to engage your abs properly—a crucial skill for everything from deadlifts to squats.
- How to do it:
- Lie on your back with your feet up on a wall, knees and hips at 90 degrees.
- Tense your abs slightly as if starting a crunch, then breathe deeply into your belly without losing that tension.
- As you exhale, push all the air out using your abs, like squeezing a tube of toothpaste.
- Why it works:
This isometric move builds awareness of your core muscles and trains them to stabilize under pressure. Start doing this regularly, and your brace in lifts will improve dramatically.
2. Pallof Press
This exercise introduces anti-rotation, a key element for core stability.
- How to do it:
- Attach a resistance band to a sturdy anchor. Hold the band with both hands, step away to create tension, and press your arms out straight.
- Focus on resisting the pull of the band trying to twist you sideways.
- Breathe deeply and brace your core throughout.
- Why it works:
It’s functional, challenging, and great for warming up or as part of your main workout. Plus, you can do it almost anywhere.
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3. Planks (and Weighted Variations)
Planks are a classic for a reason—they teach your core to stay solid and stable.
- How to do it:
- Assume a forearm plank position, keeping your body in a straight line.
- Engage your glutes, pull your ribs down, and avoid letting your back sag.
- Progression:
Add weights by having someone place a plate on your back or try loaded planks with sandbags. These force your core to work harder to maintain stability.
4. Ab Rollouts (Using a Wheel or Barbell)
This exercise is the ultimate test of core strength. It requires control, stability, and strength to execute properly.
- How to do it:
- Start on your knees, gripping an ab wheel or barbell.
- Roll out slowly, keeping your abs tight and preventing your lower back from sagging.
- Pull back using your core, not your arms.
- Why it works:
Proper form ensures your abs take the brunt of the work, strengthening them in a fully extended position.
5. Side Bends or Side Holds
Your obliques are crucial for overall core strength, particularly in heavy lifting. Side bends and holds target these muscles directly.
- How to do it:
- For side bends, hold a heavy dumbbell or kettlebell in one hand and bend sideways. Return to standing without twisting.
- For holds, stand tall with a heavy weight on one side, resisting the urge to lean or tilt.
- Why it works:
It builds your “guywire system,” providing 360-degree support during lifts and improving spinal health.
6. Leg Raises (Hanging or on the Floor)
Source: Courtesy of CrossFit Inc.Leg raises combine a wide range of motion with core stability. They’re ideal for targeting the lower abs.
- How to do it:
- Start by lying on a bench or hanging from a pull-up bar.
- Slowly lift your legs while keeping your lower back pressed against the surface or braced.
- For advanced variations, try toes-to-bar.
- Why it works:
This movement strengthens your abs while promoting flexibility in your hamstrings and hips.
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Building a Core Routine
- Start Simple: Begin with 90/90 breathing to understand how to brace your core.
- Add Complexity: Progress to exercises like the Pallof press and planks as you improve.
- Challenge Yourself: Incorporate weighted planks, ab rollouts, or hanging leg raises for advanced core work.
Frequency
Aim for 3-4 core workouts a week, integrating these exercises into your existing routine. Remember, quality beats quantity. Ten minutes of focused work will outshine endless half-hearted reps.
Functional Abs: Beyond the Gym
Strong abs don’t just improve your lifts; they enhance your daily life. Whether you’re hoisting groceries, climbing stairs, or engaging in recreational sports, a robust core reduces injury risk and boosts efficiency.
Conclusion
Training your abs functionally transforms them from a vanity muscle into a powerhouse of stability and strength. The exercises shared here aren’t about quick fixes; they’re about sustainable improvement. So, ditch the sit-ups and start training your core like it matters—because it does.
Stay consistent, focus on form, and watch your lifts and overall movement quality skyrocket!
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