Sometimes I wake up, eat breakfast, have a coffee, get to work, start coaching, and learn that even though it is the year 2024, and even though we are not in the latest issue of Cosmopolitan, there are many human beings who still show up to the gym searching and sweating for “6-pack abs”.
My brothers and sisters in Christ, this is not the way.
When it comes to body composition and vanity goals – sure. Whatever melts your grassfed butter. But having well-defined superficial abdominal muscles is only a small part of the larger strong core equation.
And in my not-so-humble but still professional opinion – the least important part.
So let’s not waste more of each other’s time; you don’t just want 6-pack abs. You want a strong core. And I’m gonna tell you how to get it.
First and foremost, eat food.
In the days of yore, being “ripped” meant constantly eating in a caloric deficit and focusing solely on targeted/isolated ab exercises like crunches, flutter kicks, bicycles, and anything featured on P90X. But at the very basic level, muscles need food (protein, carbs) to grow. If you want muscles, eat food. And my recommendation to you is if you have specific goals around muscle gain, work with a nutrition coach.
Secondly, focus on movements that develop your entire core – not just your superficial abs.
Is there a time and a place to do some bicycles and flutter kicks, sure. TABATA those bad boys for a fun and fire cashout. But again, the rectus abdominis, more commonly known as the “6-pack abs” is minor leagues in the game of core strength. Instead of constantly isolating those muscles, we should be including them in a 360-training of our entire core system in order to develop real strength (not just the look of it).
This may sound complicated, but really it’s incorporating things like front squats, plank variations, hollow variations, pulling movements like pull-ups, toes to bar, carrying heavy loads around (farmers carry, suitcase carry, overhead carry, front rack carry)... the list goes on. Our core is everything from our glutes to our lats – so if you want to develop a strong core, work beyond the washboard.
And thirdly, work with a pelvic floor physical therapist or trainer specialized in core and floor strength.
If for no other reason than to data gather just how strong and sound your core function really is (or isn’t). If you find yourself with back pain, hip pain, or you leak when you laugh, cough, jump, run, or sneeze – then do yourself a huge favor and step away from the crunch machine. Working with a therapist or trainer means you’ll be getting focused and intentional programming that can help prevent minor issues from becoming major injuries.
And it’ll keep you out of diapers when you’re 75. 😉
If you’re interested in learning more about your core and floor, email me at sadie@crossfitrenew.com and I’ll get you right.
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