Your Core Is Not Only Your Abs Here Is How to help keep It Strong - Workouts | NoahStrength.com (2024)

Get strong abs that show year round with this workout….
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Have you ever wondered how strong your abs really are? If so, then you need to take this ab strength test before you do even one more ab workout. It is important to know the true strength of your abs before trying to do ab exercises because not knowing can lead you to get injured. If you try a hard ab exercise and wind up doing it with substitutions of other muscles (like hip flexors) you will likely put your back at risk of getting hurt..
The hip flexors are very dominant in ab exercises. They tend to try and take over the exercise while relegating the abdominals to a supporting role whenever possible. This is obviously not desirable for two big reasons. One, if you aren’t targeting your abs with the exercises you are trying to, you will likely never develop the six pack abs you are hoping to get. Second, if your abs are being dominated by a secondary muscle, you are inefficiently performing the exercise and compensating. These compensations can lead long term to breakdown of the joints near and supported by the core..
This quick double leg lowering test can be done on the floor right now without any equipment at all. It actually looks similar to a popular lower abs exercise. You lay on your back and bring your legs up to a position where they are perpendicular to the floor (at ninety degrees). Place your hands against the sides of your lower back to ensure that you are maintaining a posterior pelvic tilt and that there is no space at all in the small of your back and the floor..
Slowly lower your legs down to the ground, stopping at 75, 45, 30, and 15 degrees off the floor. If at any time you can’t hold the above positions for at least 2 seconds without your pelvis losing the posterior tilt and your back arching then you do not have optimal core and ab strength. The lower you can bring your legs before experiencing this loss of ab control, the stronger your abs are..
Ideally, you would be able to complete this ab strength test all the way down and then all the way back up without losing your ability to hold the pelvis. If you find that you have weak abs, you can perform this test as the exercise for strengthening the abs. It will fit into any ab workout and help you to build up the strength of your core on your way to a six pack..
If you are looking for unlimited ab workouts that match your strength and ability level, head to http://athleanx.com and get the ATHLEAN-X Training System. Included with your day by day meal plans and workouts (hitting every muscle group in your body in a step by step system) you’ll also get ab workouts that change every day..
For more ab workout videos and ab exercises (from hard to easy) be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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This 20 Minute workout uses just a mat to flatten and sculpt your abs, while strengthening your core all over. Options for all fitness levels..
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It doesn’t matter whether you have visible abs or not, the strength of your core is not something that can be assessed by how they look in a mirror. In this video, I’m going to show you 5 specific things you can look for that will act as red flags to alert you to an ab weakness that you are going to want to correct. For instance, something as simple as getting off the floor from your back (the right way!) can be challenging if you don’t have strong enough abs. Let’s dive in..
One of the first things you will want to look for is whether you feel your hip flexors fatigue before your abs do when you do any ab exercises. For instance, the ab scissor is one of the classic ab exercises that people of all levels of strength and ability will perform. It involves laying on your back and crossing your legs back and forth over each other for time. When the abs are weak however, the person doing this ab movement will unfortunately feel it in their legs and hip flexors leading to them having to stop because they can’t hold their legs up. Not good..
Instead, you want to make sure the abs are properly engaged by curling your shoulders off the ground before starting the scissor. This will act to engage the abs and stabilize the spine so that the hip flexors can work as assistance muscles and not the primary movers. Having strong abs will only make this easier in the long run..
Next, if you get low back pain during any ab exercises you need to stop and assess your strength. This should not happen. The reason it does however, goes back to the overactivity of the hip flexors. When the psoas pulls unopposed or in a highly imbalanced way, it will act to tug down and forward on the lumbar vertebrae because of its attachment to them. This has the effect of creating enormous amounts of stress and force on the low back which can lead to unnecessary pain..
To fix this you want to assess how you are hooking your feet during certain ab exercises like the sit-up and make sure you instead place the heels over something and pull back. This will engage the hamstrings and help to minimize the overactivity of the hip flexors. Also, by thinking about peeling your back off the floor one vertebra at a time and placing it back down the same way (as if you are rolling paint on the wall) will greatly assist in getting rid of the pain..
Bracing during the big lifts (bench, squats, and deadlifts) is something that is necessary to the proper performance of these exercises. That said, it is something that should be happening automatically almost as a background action. If you find that by consciously trying to brace you don’t just improve the efficiency and bar path of the movement but feel as if you could add significant weight to the bar, then your abs aren’t inherently strong enough to begin with and it is something you are going to want to work on..
The ability to activate the transverse abdominis muscle is crucial as well. This muscle runs horizontally around the waist (much like a weight belt does). When you lack the ability or control to contract it you wind up getting lower abs that tend to protrude despite the fact that they could even be ripped and defined. Learning how to activate this muscle is critical to having strong abs..
Finally, control in all three planes of motion is also crucial. I show you three tests that you can do to identify your ab strength in each. To boot, I show you how the simple act of getting off the floor the right way depends on having good core and ab strength. See if you can do it yourself and share it with your friends to see how they do..
For a step by step workout and nutrition plan to not only get your abs showing year round but make sure they are strong enough to do anything you want to do with them, be sure to click the link below and get the ATHLEAN-X Training System. See how training like an athlete can get you looking and feeling like one in no time with me coaching you every step of the way..
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Yoga With Adriene Core Strength Ritual! This 20 min core strength video is a great ritual for you to supplement your yoga practice or other workouts. Tone the belly, heal back pain, and find stability in the body..
Connect with the breath, repeat this ritual regularly, and enjoy the results. Great for that booty and your arms and shoulders too..
PS: You’re beautiful..
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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

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Don’t feel like going to the floor to give your abs an awesome workout? No problem! This workout will have your core burning big time without ever going to the floor! Make this workout your go-to if you don’t have a comfortable surface to lay on, don’t want to get down on a floor that’s seen a lot of foot traffic, or just want to mix up your ab routine..
For this 6 minute workout, you will be doing 4 ab exercises for 45 seconds each, two times through..
The 4 ab exercises are:
1) Punches Place your legs about shoulder width apart and twist your upper body, throwing a punch with your arm. Then twist the other direction and punch with your other arm. Your feet should stay mostly stationary, with just a little twist of the same foot of the arm that is punching to allow the body to twist..
2) Front Kicks Keep one leg planted and kick out with the other leg, focusing on contracting your abs when you kick. Alternate legs after each kick. Be sure you have plenty of space to do this exercise and don’t kick anything or anyone!
3) Standing Marches Start with both hands straight up in the air and bring one knee all the way up while bringing your arms down, keeping your hands above your elbows and near your body, so your elbows and knee line up, with your knee in between both arms. As you do this, squeeze your abs. Return to the starting position and do the same thing with your other knee, and continue to alternate knees..
4) Standing Cross Crunch:
Knee to Elbow Variant Bring one arm up so your elbow is at chest height and your hand is above your elbow, and bring your opposite knee up while bringing that arm down so your elbow meets your knee (don’t hit them together hard). As you do this, squeeze your abs. Return them back to their starting point and do the same thing with your other knee and elbow, and continue to alternate..
Extended Leg Variant Kick one of your legs straight out, keeping your leg as straight as possible, and reach out to touch the toes of that leg with your opposite hand. Alternate legs and arms throughout the workout..
Don’t worry if you can’t kick super high or touch your toes when you do this workout, just make sure you are doing the range of motion that you are able to do and engaging your abs with each move..
If you don’t have the time for a 6 minute ab workout, try our 3 Minute Standing Ab Workout: https://youtu.be/oQ-HZDG2ew.
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Learn how to engage your core abdominal muscles correctly with the essential core basics (correct posture, breathing and abdominal core muscle activation) with Michelle from https://www.pelvicexercises.com.au This core exercise video is a starting point for beginners, core rehabilitation and anyone looking to engage their core abdominal muscles correctly..
More Safe Core Videos:
Physio Safe Core Exercises https://www.youtube.com/watch?v=gidN1N8nSRU&t=361s.
How to Engage Your Core.
The 3 key elements for correctly engaging your core abdominal muscles are:
1. Breathing.
2. Posture Correction.
3. Correctly engage your core abdominal muscles.
These elements all work together. If your posture is poor, your breathing will be affected and your core abdominal muscles won’t work well. To correctly engage your core follow these key elements before commencing specific core abdominal rehabilitation exercises including pelvic floor, deep abdominal and spinal muscle exercises..
1. Correct your Breathing.
The first place to start your training is correct breathing. Breathing exercises improve pain and quality of life with core dysfunction related conditions such as chronic lower back pain.(1) The core muscles all work best when breathing patterns are corrected.(2).
Breathing Exercises.
One of the most common issues underlying core dysfunction is poor breathing patterns. Many people with core problems breathe incorrectly using their upper chest..
Correct breathing involves diaphragmatic breathing which involves breathing into the base of the lungs..
How to do Diaphragmatic Breathing.
• Start sitting or lying down.
• Imagine a ring encircling your lower ribs and wrapping right around your body.
• Breathe in and expand this ring.
• Alternatively use your hands on your on your lower rib cage and feel them move outwards as you breathe in.
• Breathe slowly drawing the breath deep into your lungs making your rib cage wide (feel abdomen and rib cage both move outwards).
• Avoid lifting your ribs and upper chest forwards as you breathe in.
• Breathe out slowly allowing your ribs to return to back to your starting.
2. Posture Correction.
How to Correct Your Posture.
Correct posture involves a ‘neutral spine’ position. This position involves a slight inwards curve of the lower back with the chest and rib cage relaxed.(3).
Correct Your Sitting Posture.
• Sit with your feet flat on the ground and your knees hip width apart.
• Sit with your body weight evenly distributed between your two sit bones.
• Lift the crown of your head upwards to lengthen your spine.
• Keep your chest relaxed.
• Gently engage your deep abdominal muscles.
• Maintain the slight inward curve in your lower back.
Research shows that this sitting posture involves greatest core abdominal and spinal muscle activity compared with slumped forwards posture and hyper extended back (arched) posture.(4).
3. Engage Your Core Abdominal Muscles.
Start in the tall sitting position described already. Breathe into your abdomen and the base of your rib cage..
• Place your hands and fingers over your lower abdominal wall just inside your pelvic bones.
• Gently draw your lower abdomen inwards towards your spine (this is the area beneath your briefs).
• Keep breathing normally and maintain your good sitting posture throughout.
• Try to keep your deep abdominal muscles engaged for up to 5 breaths at a time before relaxing your abdomen..
Progress this core exercise by engaging your lower abdominal muscles when standing and walking as your core control improves..
References.
1. Anderson, B & Huxel Bliven, K (2016). The Use of Breathing Exercises in the Treatment of Chronic, Non-Specific Low Back Pain. Journal of Sport Rehabilitation. 26. 10.1123/jsr.2015-0199..
Movement Therapies Volume 17, Issue 4, Pages 541-559..
2. Roussel, N, Nijs, J, Truijen, S, Vervecken, L, Mottram, S., Stassijns, G. (2009) Altered breathing patterns during lumbopelvic motor control tests in chronic low back pain: a case control study. Eur. Spine J. 18 (7), 1066e1073..
3. Key, J, Clift, A, Condie, F, Harley, C, (2008) A model of movement dysfunction provides a classification system guiding diagnosis and therapeutic care in spinal pain and related musculoskeletal pain disorders: a paradigm shift e part 2. J. Bodyw. Move. Ther. 12, 105e120..
4. O’Sullivan P, Dankaerts W, Burnett A, Farrell G, Jefford E, Naylor C, et al. (2006a) Effect of different upright sitting postures on spinal-pelvic curvature and trunk muscle activation in a pain-free population. Spine 31(19):E707-12.