4 MOVES TO BUILD ABS OF STEEL

Last Updated on January 7, 2021

When most people think of the core, they think of just the abdominals. The core is actually composed of many muscles, such as the glutes, hip flexors, and oblique’s. The anterior core is where the abdominals come in. The function of the anterior core is not flexion, also know as anti-extension. If you look at the “core genius” Stuart McGill’s work, you will notice that we need to avoid so much flexion from doing crunches, and focus more on anti-extension movements, for a healthy low-back and a strong core. By doing this, you train the abdominals hard, and improve the function, strength, and aesthetics.

Here are four of my favorite abdominal exercises to increase anterior core strength and function.

1. TRX STANDING ROLLOUT

This is a great anterior core option for almost anyone of any level of fitness. You can vary the intensity of this exercise by decreasing or increasing the lever arm of your body by walking forward or backward. Make sure to keep your abs and glutes tight at all times. Your heals should not come in contact with the ground to keep continuous tension on the abs. Your lats also get a nice workout as well.

If the standing version of this exercise is too difficult, you can go down onto both knees to make it easier, yet still effective.

2. AB WHEEL ROLLOUT

Out of all the rollout variations, this one is my favorite. It taxes your abs quite a bit, and requires your core to be pretty strong without engaging your lower-back. I prefer to keep my feet up so I don’t cheat by pulling with my legs. I would start with a TRX strap or stabilityball rollout before you try the wheel.

3. VALSLIDE PUSH AWAYS ON FEET

This has become one of my favorite abdominal exercises that also require a great deal of upper-body strength. You really have to brace your abs, squeeze your glutes and keep perfect prone posture the whole time. This exercise also mimics a push-up, so you get some good upper-body work in as well. Doing this on your feet is pretty tough. You can make this exercise harder by keeping your feet closer together, and make it easier by widening your stance or even going down on your knees.

4. TOES-TO-BAR AND HANGING LEG RAISE

This is a great gymnastic movement that is an advanced version of the Knees to bar and hanging leg raises. It utilizes the lats, core, hip flexors, biceps and smaller muscles in the back. This exercise requires the body to bow from a global extension (hanging hollow body position) to a global flexion (pike position). I don’t recommend this exercise for everyone. You must master the hanging straight leg raise and a proper “kip” first. Once you get strong enough, I recommend doing low reps with NO kip action. Why did I choose this exercise as one of my favorite abdominal exercises? Just look at a gymnast’s midsection and you will know why this exercise works!