7 Tips For An Awesome Mid-Section

Let's get something clear: You already have six-pack abs. In fact, we all have a perfect six-pack. It's just hidden beneath a layer of fat and skin. Only after we eliminate the layer of fat can we see the awesome, (and oh-so-coveted) musculature underneath it.

Not only should your core look good, but it should also work well and support your efforts in the gym. In return for this support, you promise to take your newly remodeled mid-section to the beach where it can view and converse will the other newly remodeled mid-sections. The direction and content of those conversations are between you and your mid-section; I'm not responsible for anything your mid-section might say…

Tip #1: Change Your Diet
Expend more Calories than you consume and the fat will burn off. We all know this and there are countless articles written about it. Some are on this blog. Feel free to search.

Tip #2: Train For Form and Function Will Follow
A well-developed core will do four things:

1. Provide stability during static and dynamic activities
2. Provide endurance against various stressors
3. Provide strength for heavy loading of the trunk
4. Provide power to move those heavy loads through space

And like any muscular system, your core can be trained through a well-designed, progressive and periodized training program.

Tip #3: Stability First, Than Mobility
Stability of the core is how your body transfers force from one extremity to the other (legs to arms, for example) and is vital to every movement pattern you may do during the day. Everything from lifting shopping bags to pushing a baby stroller will benefit from a stable core.

Core stability is trained through isometrically contracting the abdominal muscles at various angles and intensities for set periods of time against some form of resistance. The most famous core stability exercise is the Plank. There are many versions of this exercise, but most people should start on their elbows and toes, with the rest of the body elevated off the ground. Once you can hold that position for 120 seconds without rest, progress to a more challenging variation.

The Plank

Tip #4: Better Stability Leads to Greater Endurance
As you progress holding the plank for longer and longer periods of time, you are also training for core endurance.

Endurance comes from sub-maximal contraction of the musculature over a long period of time and is useful for preventing muscle fatigue. The contractions are not isometric. Any form of "balance training" may be considered endurance training. By placing the body in an unstable environment, it continuously makes minor corrections and adjustments in relationship to the instability. For example, stand on one leg and pick something off the ground. Notice how your body wiggled slightly as you bent over? Those are the minor corrections I was talking about.

Endurance exercises can be performed bilaterally and unilaterally. I find contralateral movements to be most effective at targeting the core muscles, but all endurance exercises are beneficial. Some examples are the Swiss-ball Pushup, Standing One-Arm Shoulder Press, and Squat and Deadlift variations.

Swiss-ball Pushup

Train at ±60% 1RM in the 12–18 rep range per set.

Tip #5: To Increase Strength, Train Near Maximal Resistance
Core strength is the ability to produce maximal force, which lets you lift heavier and heavier loads. To increase maximal force you must train with heavy resistance. Using medicine balls and weight plates are the simplest ways to add resistance to an exercise. Remember to train in all plans of motion—flexion, extension and rotation. Examples include Swiss-ball Crunch, Russian Twists and Hanging Leg Lifts. Train at ±85% 1RM in the 6–12 rep range per set.

Hanging Leg Lifts

Quick Note: When performing leg lift variations, always train in a full range of motion. Hip flexor activation is greatest from 0°–90°; and abdominal activation is greatest from 90°–180°

Tip #6: Train Power to Increase Force Production
Power is the ability to produce high force output in a short period of time and eventually translates into more strength and speed due to the Force-Velocity Curve. Speed becomes most important when training for core power. Resistance bands and medicine balls are the most useful when training at high speeds. Ball Slams, Tornado Ball and Twist variations are all examples of good Core Power exercises.

Train at ±70% 1RM for 3–5 reps per set. Don't be afraid to lower the resistance if you aren't getting good speed on an exercise. The primary focus is maintaining high velocity, so complete recovery periods between sets is very important.

Tip #7: Don't Train Everything at Once!
Decide which of the four attributes of a healthy core is most beneficial to you right now and begin a program that targets primarily that characteristic. After completing the program, select the next most beneficial attribute and begin a program that targets that characteristic. Cycle through the four attributes in a periodized manner to achieve a healthy, well-balanced core.

Using exercises I've already mentioned in this article, I might design the following example program for myself:

Phase I – Stability (4 weeks)
Week 1
Plank = 60 sec x 1
Week 2
Plank = 80 sec x 1
Week 3
Plank = 100 sec x 1
Week 4
Plank = 120 sec x 1

Phase II – Endurance (4 weeks)
Week 1
Deadlift = 60% 1RM x 12 x 12 x 12 (1–2 min rest between sets)
Plank = 120 sec x 1
Week 2
Deadlift = 60% 1RM x 16 x 16 x 16 (1–2 min rest between sets)
Plank = 120 sec x 1
Week 3
Deadlift = 70% 1RM x 12 x 12 x 12 (1–2 min rest between sets)
Plank = 120 sec x 1
Week 4
Deadlift = 70% 1RM x 16 x 16 x 16 (1–2 min rest between sets)
Plank = 120 sec x 1

Phase III – Strength (4 weeks)
Week 1
Swiss-ball Crunch = 80% 1RM x 6 x 6 x 6 (2–3 min rest between sets)
1-Arm Shoulder Press = 75% 1RM x 14 x 14 x 14 (1–2 min rest between sets)
Week 2
Swiss-ball Crunch = 80% 1RM x 12 x 12 x 12 (2–3 min rest between sets)
1-Arm Shoulder Press = 75% 1RM x 12 x 12 x 12 (1–2 min rest between sets)
Week 3
Swiss-ball Crunch = 85% 1RM x 6 x 6 x 6 (2–3 min rest between sets)
1-Arm Shoulder Press = 75% 1RM x 12 x 12 (1–2 min rest between sets)
Week 4
Swiss-ball Crunch = 85% 1RM x 12 x 12 x 12 (2–3 min rest between sets)
1-Arm Shoulder Press = 75% 1RM x 12 x 12 (1–2 min rest between sets)

Phase IV – Power (4 weeks)
Week 1
Tornado Ball = 70% 1RM x 3 x 3 x 3 (5–6 min rest between sets)
Hanging Leg Lifts = BW x 10 x 10 x 10 (2–3 min rest between sets)
Week 2
Tornado Ball = 70% 1RM x 5 x 5 x 5 (5–6 min rest between sets)
Hanging Leg Lifts = BW x 6 x 6 x 6 (2–3 min rest between sets)
Week 3
Tornado Ball = 75% 1RM x 3 x 3 x 3 (5–6 min rest between sets)
Hanging Leg Lifts = BW x 8 x 8 (2–3 min rest between sets)
Week 4
Tornado Ball = 75% 1RM x 5 x 5 x 5 (5–6 min rest between sets)
Hanging Leg Lifts = BW x 8 x 8 (2–3 min rest between sets)

The above is not a complete program and only serves as an example of how a good program might progress. Please seek the guidance of a qualified fitness professional before beginning any training program. If you would like my assistance designing a program tailored to your specific needs, feel free to contact me.


Do not neglect your core. Implement solid, periodized core training into your program now and start seeing results both inside and outside the gym. Your mid-section will thank you.

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References

Andersson EA, et al. Abdominal and hip flexor muscle activation during various training exercises. Eur J Appl Physiol Occup Physiol. 1997;75(2):115-23.

Lewis CL, et al. Anterior hip joint force increases with hip extension, decreased gluteal force, or decreased iliopsoas force. J Biomech. 2007;40(16):3725-31. Epub 2007 Aug 17.

Willardson JM. A periodized approach for core training. ACSM's Health & Fitness Journal. 2008;12(1):7–13.

Workman JC, et al. Influence of pelvis position on the activation of abdominal and hip flexor muscles. J Strength Cond Res. 2008 Sep;22(5):1563-9.