Train Your Abs the Right Way!

by Scott Shetler
July 15, 2005

Probably one of the most popular subjects in health and fitness is training the abdominals. I have been in this business a long time and I have pretty much seen it all. The infomercials, ab-gadgets, talk show host's secrets to "fab-abs", you name it. It is all completely overdone and utterly ridiculous. Hopefully by the end of this article you will have a better idea of what the abs do and the proper way to train them.

Function
Before we train a muscle group or body-part, we should understand how it functions. The abs are actually a very complex group of muscles. The catch phrase today is "the core". This area actually is made up of many torso muscles. For our purpose we can simplify them to the spinal erectors (low back), rectus abdominis (the "6 pack"), obliques (the "love handles") and the transverse abdominis (the "thin tummy" muscle).

The spinal erectors function to extend the torso. The rectus abdominis functions to flex the torso. The obliques function to rotate and laterally flex the torso. The transverse abdominis, along with all the other torso muscles, function to stabilize the torso.

Hopefully you can see how complex the torso musculature is and why Oprah's 300-crunches-a-day just doesn't cut it!

Training Frequency
How often should you train your abs? Once a week? Three times a week? Everyday? Yes and no. If your goal is more along the lines of low back rehab/prehab, doing one set of one to three exercises daily is a very good approach. If you are training the abdominals with heavy weights and higher volumes (i.e. sets and reps) one to three times a week would be a better. Personally I have found two to four times a week to be ideal for me. I suggest you experiment and find what works best for you!

Exercise Selection
This is probably the most important factor to consider. When building your workout it is important to remember there is not a single exercise that works all the functions of the torso musculature. I feel most people would do well to do what renowned spine expert, Dr. Stuart McGill, refers to as the "Big Three". Most should spend about 4 to 8 weeks doing the "Big Three" before moving on to a more advanced program.

Curl Up
This exercise is for the rectus abdominis. To perform this exercise lie flat on the floor, slide your hands under your low back to support the lumbar spine, and extend one leg. This position will prevent the lower spine from flattening against the floor. This technique is important in minimizing the stress placed on the spine. The goal for this exercise is to rotate the upper torso (thoracic spine region) only. It is important to keep the neck (cervical spine) and lower torso (lumbar spine) as immobile as possible. When performing the exercise simply pick the upper torso off the ground, pause for 1 to 3 seconds, then lower back to the starting position. This is not an exaggerated movement, but if you do it correctly you should feel it between your sternum and pelvic bone. Try to get between 10 and 20 repetitions and make sure to do as many with the other leg extended as well. Consider performing the exercise with each leg extended as one set.

Side Bridge
This exercise is performed for the obliques and transverse abdominis. The goal for this exercise is to hold the position in perfect posture. Keep the spine in its correct neutral alignment, as it is when you are standing perfectly straight. This exercise may be performed from the knees for beginners and from the feet for those more advanced. Simply hold yourself in the side bridge position pictured. Try to perform this exercise for 10 to 20 seconds.

Bird Dog
This exercise is for the back extensors. Begin on all fours and lift the left arm and the right leg to a position parallel to the ground. Hold this position for 3 to 5 seconds, lower then perform with the right arm and left leg. Perform 10 repetitions for each side. It is important to tense your abs (brace them like someone was going to punch you in the gut, do not "suck in" the abs) and keep the entire spine in its neutral position throughout the exercise.

This program will lay the foundation for a strong and stable spine. Remember, the primary goal of our torso musculature is to stabilize the spine and produce various torso movements in activity and sport. Give it a shot and you will be on track to improving posture, torso strength and health. Good luck!

For more information on Dr. Stuart McGill and his training techniques, I highly recommend his book "Ultimate Back Fitness and Performance." You can order it from Dr. McGill's website www.backfitpro.com.