<< back to all articles

Powerful Abdominals: Demand More of Your Core
By Monica Schmidt, BS Exercise Science and Health Promotion

Have you noticed that abdominal muscles adapt quickly to traditional abdominal exercises such as crunches and lifts? You may discover after maintaining your program for several weeks that a once challenging workout is dull and easy. This rut, known as adaptation syndrome, will halt further muscle development. As strength gains diminish, new exercises must be introduced. Frequently overlooked, static abdominal training, or "holding," may stimulate deeper muscle fibers and increase core strength. It is the job of core musculature to work as root muscles from which all human movement stems. The abdominals must contract statically (isometric) to anchor physical activity. Since it is the natural function of abdominals to support body weight, it is logical to train them in this fashion.

It is unfortunate that, although abdominals are comprised of four muscles layers, most of us focus on the layer that lies just below the surface of the skin, rectus abdominus. Known as the "six pack," this strip of muscle is trained for mostly aesthetics. Devotion to obtaining the ever elusive "six pack" may cause us to forget the function of strong abdominals, which is to provide torso stability, even for something as simple as standing up from a chair. Three deeper layers of abs, external obliques, internal obliques, and transverse abdominus, lie underneath the "six pack." In addition to trunk flexion, the movement of sit ups and crunches, deep layers dictate rotational and lateral movements and aid in respiration. When all layers are strong and work in a coordinated effort to stabilize movement, you experience your core as a powerhouse from which all movement in sports, as well as daily function, is enhanced.

We are all familiar with basic ab exercises done lying flat on the back in a variety of patterns from lifts to twists. Among fitness experts, concerns of hip flexor involvement and lower back stress are prevalent pertaining to many abdominal exercises. Issues such as these are valid and complex, and will not be expanded upon here. Incorporating static abdominal exercises in your ab routine will not prompt greater concern with respect to this issue.

The Exercises
Static ab work can be experienced in several positions; a simple example is straight arm push-up position, also known in yoga as plank. You may vary plank by trying the side version and allowing only one arm as support. If desired, add even more difficultly by extending one leg upward. You might notice that exercises such as these require strength in the arms and shoulders. As your abs gain static strength your body weight will seem lighter and your arms more able to base the position. For analogy, imagine moving a bed. A box spring is easier to move, as opposed to a soft mattress. When your body mimics the box spring and is therefore tight, your arms feel more proficient in handling the weight. If while remaining rigid in your core your arms still feel weak, take on the work as an opportunity to strengthen muscles in the shoulder and triceps as well. More importantly, this type of work creates a "kinetic chain" of coordinated static contraction that originates in the abs and, like a domino effect, spreads to the chest, shoulders, and arms.

In addition to plank position, boat, crow and staff poses are superb for building core strength. These exercises are commonly performed in power yoga, pilates, and/or functional training routines. Try these movements in a series, mixing the order periodically for variety. Remember, any movement that requires holding your own body weight steady also requires static strength in abdominal muscles and will enhance core stability. Advanced positions such as handstand or headstand illustrate the ultimate in core stability. Inversions such as these require supervision to learn if you do not already possess the skill.

Although static work is effective, you should not abandon your old repetitious routine entirely. Eliminate some exercises, making changes gradually. Work up to holding static positions for 5 seconds each.