People want fast results when it comes to exercise, including core workout programs. The speed at which you see progress depends largely on how much body fat you carry in your midsection and how fit you are. If your abs are just a little flabby, then you can see quick changes. If you have significant weight to lose, however, results will not happen overnight. Incorporating sound exercises, methods and diet will show the fastest improvement.
Core Muscles
The muscles of your core are more than just your rectus abdominus, or the six-pack muscle. This also refers to the internal and external obliques, multifidus, diaphragm, pelvic floor and transverse abdominus, according to Kao Saechao, a certified trainer in Buffalo Grove, Illinois. To see the best results from your core workout, include exercises that challenge all of these muscles by performing natural movements of the spine. This includes spinal stabilization, flexion, extension, lateral flexion and rotation.
Training Recommendations
Dr. Len Kravitz of the University of New Mexico recommends training your core at least three to five days per week, with daily training permissible as you are unlikely to fatigue your abdominals to the point where they need a day of recovery. Perform five to 10 different exercises to work the various core muscles. Quality of repetitions is more important than quantity, so use proper form and technique. Kravitz advises doing eight repetitions per exercise, but you can go as high as 20 to 30. Change the exercises every two to three weeks to see continual progress.
Sample Exercises
These exercises are samples of different movements that your spine performs and will challenge your various core muscles. A plank hold works spinal stabilization and requires all the muscles of your core to engage. A basic crunch on the floor works spinal flexion, while rolling onto your stomach and lifting your torso off the floor works spinal extension. Standing with dumbbells in your hand and leaning side to side with control is lateral flexion. Laying on the floor and performing a bicycle crunch crossing your shoulder to the opposite knee works spinal rotation.
Considerations
Even if you train your core every day, you will not see fast results if you do not eat right and perform regular sessions of cardiovascular exercise. The American College of Sports Medicine advises cardio at least five days per week for 30 to 60 minutes to promote a decrease in body weight and body fat. While it may be tempting to increase your activity while drastically decreasing your caloric intake, this could backfire. If you cut too many calories you may actually send your body into "hibernation" where it will store fat. Cut your calories slightly over time to see the best results.
References
- Simple Flat Stomach Exercises: Get a Flat Stomach Fast
- Quick Weight Loss Methods: Free Ab Workout Routine
- University of New Mexico: SuperAbs Resource Manual
- Kao Saechao, NCSF-CPT, USAW; Buffalo Grove Fitness Center; Buffalo Grove, IL
- "ACSM's Guidelines to Exercise Testing and Prescription"; American College of Sports Medicine; 2010
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