If you want washboard abs, get your nutrition locked down.  If you want actual core strength keep on reading..

Washboard abs without core strength is like a brand new tire without any tire pressure (paraphrasing from Dan John).  The ability to create internal pressure is hugely important in not only lifting but also in sports performance.  With that being said:

The mindset behind core training is shifting to “anti-core” training. Your core is meant to be stable, not to be moving. It is important to be able to resist motion.

So ditch the Russian twists and crunches and start incorporating these exercises when you’re in the gym if you want to take your core strength to the next level.

1. Roll Outs– think about keeping a straight line from your knees to your hips to your shoulders. Keep your back flat, and don’t let your core sag downward.  To make this movement easier, start by using a Swiss ball, progressing from there would be an ab wheel with a limited range of motion like in the video above.
2. Loaded Carries–  pick up two heavy kettlebells, or two dumbbells and go for a walk.  Keep the best posture you can, and brace your core.  A very strong person would be able to carry their bodyweight (1/2 in each hand) for the length of a football field.
3. Palloff Presses-  get into a 1/2 kneeling position, with your inside knee down and position your body perpendicular to the cable machine. Have the handle at mid-chest height. Keep shoulders and hips square and press both hands away from your body.  Make sure you do a set facing each direction.
4. Swiss Ball Stir the Pots- start by holding a low plank on a Swiss ball.  From there, keeping legs straight and back flat, rotate your arms in a circular motion.  Make sure to do a set clockwise and counter clockwise.  The bigger the circle, the harder it’ll be.  A wider stance with your legs will make this easier.
5. Body Saws-  Using a set of floor sliders, or a towel on a wooden floor, start in a low plank position with your toes on the sliders.  Move your body backwards without compensating the plank position.  For a more challenging version, perform in a push up position or by lifting one foot off the ground.

For more tips and tricks about training and sports performance, make sure to check back in for more information or email me at Strebelp@gmail.com.