© 2017 by Bloor Street Fitness. 

4 Critical Steps for Stronger Abs and Core

March 3, 2020

 

Did you know that most people fail at building a strong core because they are doing everything so called ‘right’?

 

That’s right. 

 

They spend hours on an ab routine doing exercises they’ve seen listed in fitness magazines all designed to get their midsection into shape in a hurry only to find they are gravely disappointed with the results they achieve. 

 

Tired of that person being you? 

 

Ready to finally get on your way to seeing a strong, defined core?

 

I’ve worked with countless athletes and individuals, helping them see the proven strategies to build up their core and one of the most common things that these people have is the fact that what I get them doing comes as a total surprise. 

 

Ready to learn my 4 key secrets for a stronger core?

 

1. Avoid Crunches

 

Yes, you read that right. If you want to build a stronger core, step one is moving away from those countless crunches you might be doing.  The facts are simple – crunches do not work. 

 

They create little muscle stimulation, burn very few calories and don’t even have you acting against much resistance either.  All in all, they are time wasters. 

 

Plus a research study conducted by Dr Stuart McGill (1), showed in a laboratory setting that repeated spinal flexion like crunches can lead to herniated discs, which will lead to major back issues keeping you out of commission. 

 

If you want the biggest bang for your buck and stay injury free, so to speak, it’s time to drop the crunches (and all their variations!).

 

2. Stay Away From Dumbbell Side Bends

 

Right up there with crunches are dumbbell side bends.  This is the exercises that I see many people doing at the gym.  It’s where you hold a dumbbell by your side and bend over slightly to that side….this is the worst!

 

3. Become Core-Aware

 

Next, you need to become more core-aware.  What’s that? 

 

This just means that you start focusing more on your core 24 hours a day.  Right now as you sit there reading this, check your stomach. 

 

Is it loose and relaxed? 

 

That’s a problem…

 

Most people simply aren’t maintaining any sort of abdominal tension throughout the day. Not only does this mean your core muscles get weaker, but it can also set you up for back pain down the road. 

 

Firm them up. Try this quick trick. Pretend someone is about to punch you in your stomach. What are you going to do?  Probably tighten your stomach to take the impact. That’s call bracing and that’s the first step to help strengthen your core.

 

Whenever you can throughout the day, think of bracing your core and bringing your spinal column into proper alignment. When you train your core to keep tight, you’ll find you’re far more agile and perform much better in any other exercise or sport you do. 

 

4. Get Off Machines

 

Finally, the last step you must do is get off those machines.  

 

And by this, I don’t mean the ab machines, I mean any other weight lifting machine you might be using at the gym. These machines are virtually putting your core to rest as they support your body entirely as you go about the movement pattern. 

 

Instead, focus on free weight or bodyweight exercises. These are the moves that will not only best strengthen your entire body, but also really help get your core into top shape. 

 

Listen, training the abs and core isn’t rocket science, but it does require proper exercise and workout selection…and the best thing is that it doesn’t take long to do.

 

If you want to carve six pack abs and strengthen your core in a month then join my FREE 28 Day Abs Challenge here: http://funkabs.com/free-28-day-abs-program/

 

 

Resources:

 

(1) McGill, Stuart. “Core training: Evidence translating to better performance and injury prevention.” Strength & Conditioning Journal 32.3 (2010): 33-46. 

 

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