The first thing you need to know when training the core is what it consists of, because knowledge is the key and by just doing crunches till you are blue in the face isn’t going to give you a strong developed mid-section. A common misconception about the core is that it consists of only the abs and obliques — the core also consists of the lower back, pelvis region and also the lower chest, so having a large arsenal of different exercises for that core is going to give you all the creases and muscles you want for a defined, strong and “show-off” mid-section that will be the envy of all your friends. Functional ab exercises are very athletic exercises that will help you with everything from simply standing up to swinging a golf club, a tennis racket and running. Here are some of my favorite functional ab exercises.

1. Wood choppers

2. Cross body snatches

3. Cross bows

Let’s get into weighted abs, these will get deep into those abs and really build the muscles. Depending on what equipment you have in your gym, there are a wide variety of weighted exercises you can do. Her are a few that I know you will have the equipment to do.

1. Cable push downs

2. Cable oblique push downs

3. Medicine ball pass offs

“Slow it down”  – These are words I have heard a million times while training the core, while you do feel the “burn” more while doing abs slowly, explosive movements are also a very effective way to build strength and speed in the core. The medicine ball is a great way to get those explosive movements. Here are a few of the exercises I do regularly with myself and my clients.

1. Ball tossers

2. Oblique tossers

3. Wall explosive throws

4. Single leg floor slams

A little more traditional approach to the abs with a little twist, these are not your regular crunches and will give you a little variety from the norm.

1. Tennis ball between the leg hand offs

2. V-Crunches

3. Hanging leg raises

4. Reverse crunches – open legged to closed

5. Boat pose

Another way to to work that core is with balance based exercises, such as on a bosu ball or simply by standing on one leg, or doing single arm exercises. While you are not going to build much mass on these, they are  great ways to activate the core and switch things up.

1. Single leg side laterals

2. Single leg dumbbell curls

3. Bosu shoulder presses

4. Bosu squats

5. Single arm chest presses

6. Single arm shoulder presses with a twist

As you may already know one of my favorite ways to activate my core and build a lean strong mid-section is sprints. There are many ways to vary a sprint workout from soft sand, hills, stairs, treadmill and regular track and field. Work your way up to the hill sprints, stairs or hill sprints. The treadmill is a good way to do that, it is easy to control the incline and speed to track your improvement, also on a regular track 100 meter sprints and walk 100 meters for as many sets as you can to start and working your way up.

With a strong core you will be more athletic, stronger, faster and just be able to do daily activities better. We are trying to load you up with as many exercises as we can so that you will see and feel the change, to achieve the goals you want it is best to have a wide variety of exercises. Happy 4th all!