We all see the posts and click the articles about Hollywood actors and top-tier influencers commercially exercising to build their perfect six-pack abs. You probably see your social media littered with sub-minute long videos claiming to build shredded abs within 10 days.

Let’s all be real and take a step back. If we are serious about the stage of ripped abs, even before this conversation, we need to address your foundation. We need to address your core.

Whether you are shooting to get a 6-pack, an 8-pack, or simply want to feel more comfortable with how you fit in your favorite jeans, your core is what keeps the foundation to a healthy and strong physique. By now, we would have understood that a strong and healthy core does not only just look great at the beach, it’s a strong indicator for a healthy and functional body.

Having a strong and toned core is an aspiration that is shared by people all over the world, but the reality is that not one single person has a strong and toned core. Why is that? Because the maps we have been following have been completely wrong. If you have a strong desire to have a toned and tight core and feel completely lost by the contradictory information that is out there, relax! You are in the right place.

The Elephant in The Room: Cardio and Diet

Let’s be real! Before we step foot in the gym and do our first crunch, we have to talk about the hard truth. Having a toned abdomen is completely dependent on a proper diet and a regular cardio routine.

It’s unfortunate but true—having the strongest abs isn’t enough if they’re hidden under body fat. Not even you will notice them under body fat. Spot reduction isn’t possible with sit-ups alone. Movement is important, but so is a nourishing and balanced diet. After you organize your diet, the gym is the place to begin sculpting strong abs.

Know Your Armor: Your Body’s Core

The first step in understanding how to strengthen your core is knowing the anatomy of your core. Cores are more than just stomach muscles; they are corsets (or armor) that provide support and protection to your skeleton.

Four Parts of Your Core:

Rectus Abdominus: The muscle many associate with abs. This muscle group runs from your ribs down to your pelvic bone. The function of this group is to flex your upper body down towards your hips. This group of muscles is utilized in both crunches and sit-ups.

Obliques: These muscles are located on the sides of your body and provide lateral movement and rotation to the body. There are three layers of obliques (transverse, internal, and external). These muscles are utilized when bending sideways and twisting your torso.

Serratus: Located between your upper abs and lats, these muscles look like small, finger-like muscles and are often referred to as the “boxer’s muscles” because of their ability to protract the shoulder blades while throwing a punch. Barbell pullovers and single cable arm crunches are excellent ways to train this muscle.

Intercostals: These muscles are found in between the ribcage. They are used for breathing when the body is under heavy strain. The perfect way to train the Intercostals is trunk twists.

Understanding the Science of the Rep: Quality vs Quantity

It is a common misconception that there is a lot of variability in muscle fibers. In reality, your core is primarily made up of fast-twitch muscle fibers.

Fast-twitch muscle fibers are dense and explosive. They also require a lot of resistance in order to improve. The lazy crunches are not going to cut it. In order to stimulate and strengthen these specific muscle fibers, heavy, hard, and challenging exercises must be performed.

Core exercises should be done in the moderate rep range, but with a lot of resistance. This should be the same mentality when training the core. High rep and low resistance is not a good idea when training the core, abs, and obliques, similar to the approach taken when training the bicep.

5 Highly Effective Core Programs for now

These are five core programs that will give you excellent results. Make sure to change up these programs on a regular basis.

Workout One (The Classic Foundation)

• Side Bends: 3 sets 12 (each side). Squeeze extra hard!
• Cable Crunches: 3 sets 8. Whatever weight is chosen should make that final 8th rep feel challenging. Keep a neutral neck.
• Seated Leg Tucks: 3 sets 12.
• Crunches: 3 sets 12. Make your focus pulling ribs to pelvis instead of neck.

Workout Two (The Rotational Burn)

• Air Bike Crunches: 3 sets 12.
• Crunches (Hands Over Head): 3 sets 12. Extending the arms results in natural resistance.
• Seated Barbell Twists: 3 sets 10 (each side). Motion should be slow and controlled.
• Flat Bench Lying Leg Raises: 3 sets of 8.

Workout Three (The Floor Routine)

• Frog Sit-Ups: 3 sets 12. Feet should be together, knees should be off to the sides, and then do the sit up.
• Oblique Crunches (on the floor): 3 sets 12.
• Reverse Crunches: 3 sets 12.
• Jackknife Sit-Ups: 3 sets 12. Fold your body in like a pocket knife.

Workout Four (The Machine & Weight Builder)

• Ab Crunch Machine: 3 sets 8. Go heavy!
• Crunch (Legs on an exercise ball): 3 sets 8.
• Barbell Bends: 3 sets 8 (each side).
• Russian Twists: 3 sets 12. Lean back just a little, spine should remain straight, and twist the torso while keeping arms still.

Workout Five (The Stability Finisher)

• Decline Crunches: 3 sets 8.
• Exercise Ball Crunches: Do 3 sets of 12.
• Leg Pull-Ins: Do 3 sets of 12.
• Dumbbell Side Bends: Do 3 sets of 8 on each side.

The Finish Line

The goal of a smarter approach is to build the core you’ve always wanted without the pain of a high-sweat regimen. These programs offer strong, capable, and defined midsections if you are willing to put in the time. Regularly altering the workout is an effective way to keep the muscles engaged.

Pair these principles with a modified meal plan, and you will achieve the core you’d want to be resilient to the challenges life throws at you.

How is your current core training treating you? Let the rest of us know in the comments!