A good abdominal workout must encompass both the lumbo-pelvic-hip-complex (LPHC) and the spinal column because they all attach to the abdominal muscles and each other. Such workouts go beyond the typical "ab" exercises you often see at the gym. To get the most of your ab workout, there are several factors to consider.
Function
The LPHC is considered the core of the body that absorbs and transfers energy during exercise and is the main source of strength, stability, and power. It is made up 29 muscles, which is comprised of the inner unit (stabilizes the trunk) and outer unit (moves the trunk).
The inner unit includes the transversus abdominus, internal obliques, diaphragm, multifidi, and the intercostal muscles in the ribs. The outer unit includes the rectus abdominus (the six-pack), external obliques, erector spinae, and the gluteal complex. All of these work together synergistically, not in isolation.
Multiple Directions
Train your abdominals and trunk in different directions: front to back, side to side, and rotation. Since most of our trunk movement is rotation-based, it makes more sense to train that pattern, especially for most us who often sit at work and commute every day.
The dynamic chop and lift patterns by using a standing cable machine are of two of the best exercises to train the rotational pattern. The chop is a diagonal, downward movement across the body from a high position to a low position, while the lift is simply the mirror image of the chop. You can also use a medicine ball or exercise band if you do not have access to a cable machine.
Ground Reaction Force
According to Coach Vern Gambetta, former Director of Athletic Development for the New York Mets, the LPHC is your body's shock absorber, meaning that the shock produced from the impact by your body to the ground is transferred to your core. You can actually feel the energy transfer any time you sprint, jump up and down, or land from any elevation.
Exercises such as vaulting, hurdling, jumping, and tumbling all train ground reaction force. However, such level of training requires some instruction and conditioning before doing on your own.
Holistic Concept
Paul Chek, founder of CHEK Institute in Vista, California, wrote that any time you are doing any movement―pushing, pulling, carrying, squatting―you are also training your abdominals. With a total body approach, you can not only save time by working on multiple body parts, but also reduce spine and hip injuries that often occur in rotational movements.
There are hundreds of exercises that fit into this category, limited only by your imagination. Remember to choose a system and exercises that fits your goals. Some total body exercises include: push-ups, pull-ups, squat with dumbbell shoulder press, standing cable push and pull, and multi-planar lunges.
Also, by adjusting the base position―squat stance, narrow stance, or stride stance―it changes your center of gravity which effects how much exertion your core needs to work.
Misconceptions
Many people still think that doing abdominal exercises, like sit-ups and crunches, will reduce the fat around their waistline. As Jack LaLanne once said, doing such exercises will increase the size of the abdominals, pushing the fat out as a result. The best way to trim your tummy fat―or any area―is by consuming fewer calories than you burn.
Also, remember that traditional abdominal exercises train primarily in the sagittal plane (front to back). Your trunk is designed to move in all directions in different positions, whether on the ground or standing up. Therefore, a great ab workout combines different strategies and approaches to get you stronger, more flexible, and reduce your risk for injuries.
Sample
References
- Athletic Body in Balance; Gray Cook; 2003
- Athletic Development: the art & science of functional sports conditioning; Vern Gambetta; 2006.
- The Essentials of Core Training; Paul Chek; 2000
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