How To Get Stronger Abs

How To Get Stronger (and better looking!) Abs

The ever ubiquitous sit up is out. The plank is in, with all its various forms!

Since day dot, we have been fed pernicious advice about what to do if we wish to get those coveted abs of steel.  But with new research erupting from within the fitness industry, we now know that sit ups are relatively dangerous (basically by placing excess pressure on the spine), but also that we can switch them out for one simple (yet difficult) superior alternative… the plank!

But first, a swift change in focus is necessary regarding what we think of when we talk about abs. It is a lot more productive and safe to think about working on your core, rather than just your abdominals.

*Having a strong core protects your back, particularly your lumbar, and reduces the likelihood of injury. But your abdominals make up only a part of your core, so I will share with you the Plank and a few variations you can utilise to strengthen your entire core, keeping you safe, fit and better looking.*

Basic Plank
- Start in the position shown in the picture; on your elbows and toes with your spine completely straight from ankles to neck.

- Keep your butt tight and your core engaged (imagine sucking your abs in and up slightly through towards your spine, or imagine you’re about to be punched in the gut!)

- Keep your shoulders stable by pushing them down through your arms towards the ground - avoid any slouching/hunching of the shoulders by keeping relaxed, back and down.

- Look at the ground about 6 inches in front of your hands, which should be apart, with your fore arms pointing almost in front of you.

Regression:

Hover
Try this if you cannot maintain the basic plank for any longer than 10-15 seconds.

- Commence in the same position as above but with your knees on the ground, feet lifted up off the floor.

- Remember, keep your abs braces and don’t let your hips lift or sag which will take the work out from your abs.

Progression:

• Plank Variation #1 – Side Plank

- Lie on your side with the elbow closest to the ground on the floor, propping your torso up, forearm straight ahead.

- Ankles should be together, one on top of the other as in the picture.

- Now tighten your abs again and lift your hips off the floor and form a straight body, in one line from toes to the head. Rest the upper arm on your hips as in the picture, or wherever feels natural.

- Keep those hips from dipping or rising to far, and ensure your core is constantly engaged.

- Try hip dips to make this more of a ‘rep’ style exercise – dip your hips until they are just above the ground, then lift them back up to the neutral position again, do 3 sets of 12 – 15 reps, with 20 – 30 seconds rest between sets.

- Switch sides and repeat the process.

Why it works:
Placing more demand on your oblique abdominals (either side of your torso), this move is more demanding if held properly. The need to balance also recruits more stabilising muscles including your abductors/adductors in your hips/legs.

• Plank Variation #2 – Toe Taps

- Begin in the basic plank position.

- Lift one leg slightly off the ground and out to the side and quickly tap the ground.

- Bring the leg back to the starting position and repeat with the other leg.

- Do 3 sets of 12 – 15 taps each leg, with 20 – 30 seconds rest between sets.

Why it works:
Tapping your toes out to the side recruits far more core musculature to create the movement required to bring your legs out to either side. The fewer points of contact with the ground while the leg is out also demands more balance, therefore more core muscle recruitment.

• Plank Variation #3 – Arm Circles

        

- Begin in the basic plank position.

- Keep your form strong as you draw a wide circle on the floor out to the side with one arm as illustrated in the picture.

- Return arm to starting position, and then switch arms.

- Do 3 sets of 12 – 15 reps each arm, with 20 – 30 seconds rest between sets.

Why it works:
Creating instability demands more strength and endurance from your core muscles and all their stabilising muscles. When you bring an arm right out to the side in a circle, you create a massive imbalance and shift your centre of gravity enough so that it places greater demand on these musculature systems.

• Plank Variation #4 – Plank to Push Up

- This will work your pectorals and triceps as well as your core, so a double whammy in my eyes!

- Start in the basic plank position.

- Now put your left hand on the ground beneath your shoulders as in a push up.

- Push yourself up with a little help from your right forearm and end in a push up position.

- Lower yourself back down by placing your left arm back in to the plank position, followed through with your right.

- Tip: to make this effective, try to reduce any side-to-side sway/rotation of the body as your lift/lower.

- Repeat 12 – 15 times, rest 20 – 30 seconds, and then repeat with the right arm leading.

Why it works:
Recruiting a far greater number of muscles and demanding more strength output, this pushes your muscles in to a non-isometric realm of work. Your core must work to stabilise your body and hold its form as you work muscles in your upper body.

• Plank Variation #5 – RPC (Reduced Points of Contact)

- Begin in the basic plank position.

- Lift a leg, an arm, or a leg and opposite arm up off the ground to create fewer points of contact with the ground.

- Hold them up straight for a set amount of time, say 20 seconds. Lower then repeat with another arm/leg or the opposite arm and leg as before.

Why it works:
As mentioned before, any change in points of contact, i.e. reducing the number of points, results in a greater demand from the muscles stabilising your core and body.

    I have now shared with you how to do the basic plank itself, a regressed option for anyone starting out with their core strengthening journey, and 5 progressions you can utilise should you wish to work harder! 

A short, 1 minute plank hold at the start of a workout can greatly enhance how productive you are in that workout by warming up the core muscles before any larger exercise that may require them to be highly active.

Similarly, if you incorporate a few plank holds or plank variations in to the end of your work, you will see great progress in strength over all, not just with your core.

There are, of course, more variations to be found, but these are enough for anyone to get started with. Keep discovering more and good luck to all.

Have fun, work hard and feel free to share!

Dom