Posted on January 30, 2014 by Jenny Cromack

Check out motive8 North’s top 5 exercises to build a strong core. Follow our 3 week training plan for a torso of steel!

Many people struggle to see the results they desire in their abdominal area. They spend a lot of time doing sit ups trying to get that perfect six pack. The main reason people struggle to reach abs muscles is a combination ineffective training and a poor diet.  Developing abdominal muscles comes from a combination of eating correctly, training the whole body and managing the stress hormone (cortisol) response. So stop doing sit ups and perform these exercises to build a strong core!

You can strengthen and develop abdominal performing numerous sit ups and crutches however it would not be as effective as training heavy and at a high intensity.

The Journal of Strength and Conditioning compared muscle activation as measured with a electromyography (EMG) in the trunk muscle during isolation and compound abdominal exercises.  Results showed that the compound exercises activated lumbar (lower back) and abdominal muscles to a much greater degree than the isolated exercises such as the sit up. They also trained a much larger group of muscles as in order to maintain balance and postural stability the glutes and anterior deltoids had to contribute to the workload.

Research has found that in order to strengthen and develop your abdominals squats, deadlifts, pull up and Olympic lifts should be introduced into your programme. The abdominal fibres are predominantly made up of fast-twitch fibres which means that they adapt to intense, powerful movements and therefore develop a six pack better than just performing traditional sit ups.

Deadlifts

Are great for strengthening the paraspinal back muscles EMG scores were taken during a 70% 1 rep max load deadlift  EMG activation averaged 88 percent showing that deadlifts of 70% 1rm can significantly strengthen and reduce lower back pain.

Squats

Are a great exercise to strengthen and maximise core strength. Research shows that sports players who squat within their training programmes have stronger core muscles such as rectus abdominals, the pelvis, hip girdle, paraspinal and obliques

Chin Up/Pull Ups

Both are fantastic exercises to help develop that desired six pack. You only need to do a couple to feel the multiple muscles in your back and abdominal working as your whole trunk is required to be contracted to complete the motion

Hanging Leg Raises

If performed correctly can be a great a good abdominal workout. Hanging from the pull up bars keep your upper body (above the hips) as still as possible, keeping the legs straight raise the legs up as high as possible lower and repeat.

Sprint Intervals

To help developed a set of abs high intensity sprint intervals are recommended to banish fat and reveal the finished product….a lean, toned stomach.

Check out the following programme with the pick od the best exercises to build a strong core.

3 Week Programme to Build A Strong Core

These exercises can be incorporated into your current workout. Each week try to increase the weight or rep range.

Week 1

Session 1

• Sprints -10 x 50 meter sprints full effort (25 seconds rest in between)
• Pull ups – As many as possible x 5 sets  rest 1 minute between sets

Session 2

• Identify 1 rep max for your squat
• Identify 1 rep max for your deadlift
• Hanging leg raises 4 reps for 6 sets rest 40 seconds between sets

Week 2

Session 1

• 8 x 200 meter sprints (2 minutes rest in between)
• Pull ups – as many as possible for 5 sets. Rest 1 minute in between

Session 2

•  Squat – 5 reps at 70% 1 rep max x 5 sets. 1 minute rest between
• Deadlift-  5 reps at 70% 1 rep max x 5 sets. 1 minute rest between
• Hanging leg raises – 6 reps for 6 sets. 40 seconds  rest between

Week 3

Session 1

• 10 x 200 meter sprints ( 2 mins rest in between)
• Pull ups – as many as possible for 6 sets- 1 minute rest in between

Session 2

• Squat – 5 reps at 70% 1 rep max x 6 sets. 1 minute rest between
• Deadlift-  5 reps at 70% 1 rep max x 6 sets. 1 minute rest between
• Hanging leg raises – 6 reps for 6 sets. 40 seconds  rest between

There is nothing wrong with completing isolated exercises to help develop your core however  by adding weight to your crunches or plank will help increase a stronger core. Large compound movements were trunk muscles are needed to stabilize the body such as squats, pull up and chin ups are great for developing a desired six pack as well as their other advantageous training qualities.

It is extremely important to not under estimate the importance of your nutrition in all this. All the abdominal training in the world will not develop a six pack if you are not eating clean, lean healthy food.  High levels of cortisol levels produced by stress can have a negative effect on an individual’s ability to develop abs so make sure you are controlling your stress levels and achieve adequate sleep.

LH