Ditch The Crunches And Learn To Really Work Your Abs
You Don’t Need To Work Your Abs From Sixteen Angles
So I was in the gym today and noticed an advertisement for a new fitness class. I can’t recall exactly what it was named, but basically it was “Ab Blaster” or something like that. It was touted as “30 minutes of direct core work.” And my only thought was “What a waste of 30 minutes!” Yes, that’s right, I said it…spending 30 minutes working only on your abs and lower back is a waste of time, time that could be better spent doing something like actually getting in shape.
Let’s do some quick math…the average gym-goer is in the gym for about an hour, 3 days per week. If 30 minutes of one of those workouts is abdominal work, they’re spending 1/6 of their gym time working a single muscle group, a muscle group that can get plenty of indirect work with other exercises.
And that doesn’t count the time they spend before and after talking to the other attendees. In fact, I’d be willing to be a sad portion of people attending one of these classes goes to the class and then goes home. Is there any wonder progress isn’t being made?
Even better was this line: “Schedule your workout to do this class either before or after your regular workout.” [emphasis mine] Why in the world would you want to tank your abs before your workout? Is it really smart to tire out the very muscles that are used for stabilizing my upper body in the rest of my workout? That sounds like a recipe for disaster to me.
“But I Need A Strong Core”
Nice snake
Yep, you do need a strong core. You need strong abs and lower back for everyday living. But a gajillion crunches isn’t going to get you there. You don’t need to do 300 reps for your abs multiple times per week. I probably spend a total of less than 5 minutes per week doing direct abdominal work, just the occasional plank or L-sit when the urge hits me. And I don’t do it before my main workout! Just thought I’d reiterate the point that heavy, compound exercises should be done first with any form of isolation work done last.
Yet, I have visible abs (which don’t come from doing crunches, but from eating right) and I’m pretty sure they’re rock-solid. What gives me that idea?
Well, I can ace this abdominal test (T-Nation, girls in bikinis, probably not work-safe) without doing any of those exercises (other than for the test, obviously). A bigger indicator to me is that I can squat nearly double my body weight and deadlift nearly 2.5 times my body weight. Without strong abs and lower back, I would crumple under the weight. And I haven’t done a crunch in I don’t know how many years.
Time For An Entertainment Break
If you have a minute to spare, allow me to brag for a second. Here is a video of me from this past Friday in a track meet at the University of Louisville. I’m the little black speck way out in lane 7. I know, I know…I need a better video camera (this was done on a digital camera). If you have suggestions on a good video camera in the $250 range, let me know! I ended up in 2nd place at 53.36 seconds (over 4 seconds faster than I ran it last year), a PR that I think I can drop by another 1.5-2 seconds in the next couple months.
Now back to discussing the abs.
How To Really Get A Strong Core
One for the ladies
There’s no question amongst anyone that is into fitness that the “core” (how I hate that term!) is an absolutely important piece of being in shape. But somewhere along the line, we went from treating the body as a whole to working individual pieces of it and unfortunately the core is no exception. Ab classes, millions of dollars per year spent on the newest ab gadget (Ab Chair, Ab Rocker, Ab Roller…I could probably literally go on for days)…the amount of time people are spending on their abs is ridiculous. Unfortunately, I’m not seeing too many chiseled mid-sections when I look about.
I’ve mentioned my favorite exercises for keeping my core strong: deadlift, squat (of any variety), plank, L-sit, and reverse hyper. If you do these exercises, you’ll have no need for crunches and 30-minute ab classes and ab routines that encompass over 300 moves. You’ll have rock solid musculature that’ll keep you from needing to put on a weight belt to do curls. And you won’t throw your back out picking up your toddler or helping your neighbor move a couch either.
Here is another easy way to work your abs while you do your workout: stand up! If you’re doing overhead press, do it standing instead of seated. You’ll force your abs to stabilize all of the force that your body is pushing down through the floor to lift the weight.
Two New Exercises I Found
If you notice from the exercises I like, the abs are mainly used in a support role to keep the trunk stabilized. I recently found two more exercises that I’ve incorporated into my routine a couple times a week after working out. These can be done most anywhere and are very effective.
Ab 45s – The first is called the Ab-45. You basically anchor your feet like you’re going to do situps, lay back with arms overhead, and bring your torso to a 45-degree angle, which you hold for 5 seconds. Lay back, breathe, and repeat 4 more times. Click here for a picture
Oblique 45s – The second exercise is the Oblique 45. Similar to the Ab-45, you bring your torso up and hold for 5 seconds, but with your elbow touching the outside of the opposite knee. Click here for a picture
Skip The Classes, Get In Better Shape
Seriously? This is what the Navy is doing?
So I could go ahead and rag on most of the trainer-led classes held in your average gym, but I won’t. I will say that you’re better off working with a good trainer or heading over to CrossFit (for the more hard-core). Or like me, you can just lift heavy and run fast. Regardless of what you choose, you’ll get more results without having to lay around on the floor for 30 minutes running your abs through about 1/2 of their range of motion.
Don’t waste the little free time you have performing workouts that aren’t getting you closer to your goals.
So what’s your “ab routine”? How do you keep them strong without wasting half a workout a couple times per week?
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22 Reader Comments
I agree wholeheartedly. For the last few years all I have done for ab development is squats and deads. That’s really it. Every once in a while if I am bored I do some planks or crunches, then I get bored and decide I would rather be stretching.
All I have done for abs for the last year or so has been squats (front squats have been the best!) and deadlifts, push presses have been good as well.
Yesterday when I was exercising, the first exercise I did was crunches for 5 mins, and these were the perfect crunches, you could really feel them working. I then did some other exercises, and later returned to the crunches, and for the love of god I could not do a proper crunch anymore, I couldn’t feel them work my upper abs.
I understand how people find doing a crunch hard, the first time I was doing it I was thinking what the hell are these people talking about, these are easy to do, but some reason later returning to crunches, I couldn’t seem to do a proper crunch.
I’m with you on the Squats and deadlifts. I USE to think I had a strong core from all the sit ups and planks I did as a teenager. Ha. Now between rock climbing, heavy lifting (dead lifts, squats, press, cleans, etc), and pull up and push ups, I can’t imagine spending so much time solely on my abs. though I do still enjoy a nice set of GHD sit ups ( beware), weighted sit ups and back extensions.
Good post. Random thoughts:
1) I too hate the term “core”. Just so uber-trendy.
2) It seems like crunches are the biceps curl for the “core”. Sure, they they help with hypertrophy and get you a bit stronger, but in my mind, being that they are one-dimensional and of limited ROM, they are more cosmetic than functional
When you do a deadlift, a functional movement if there ever was one, you clearly contract your ab muscles, but you don’t actually do a crunch movement. This raises a red flag for me.
3) At Crossfit, we do exactly what you suggest, deadlifts, squats, occasionally knees-to-elbows. I have found the dreaded overhead squat to be murder on the so-called “core”. Not only that, doing overhead squats is so much more stimulating both physically and mentally(!) than doing endless crunches.
Yup you hit it spot on. Best “core” exercises (I HAAATE that term, and can’t stand it when my friends ask me to have them to an ‘ab workout’): squats and deadlifts. Overhead squats included. Also assistance exercises that I do for lifting that I feel: good mornings, GHD sit ups. L-sits and HLR after heavy work outs. If I haven’t run in a while and do some heavy sprinting, I also feel it.
But yeah OHS, squat and DL … that’s all you need.
I should also mention the inverse — if your OHS, squats, DLs aren’t good/great, one reason may be lack of serious “core” (Gawd, I hate that term.) strength. Which is definitely one of my weaknesses.
My buddy would always prioritize his ‘crunches’ first and then by the time he made it to the power rack his poundages on the squat would be severely weakened. On top of the deadlifts and squats I find that straight arm pulldowns always make my abs burn.
Scott, Congrulations on your 400 time. 53.36 that’s moving.
Crossfit is where it’s @!
In addition to the big compound exercises (squats, DLS, etc..) I rely on my ab wheel to work my core.
And if I have to do crunches, I prefer to do standing pulldown crunches or standing band crunches
Couple of exercises I have found to really work the abs – ab rollouts and hanging leg raises. Hard, but they do the job once you get used to them…and lots of variations.
ab wheel = wheel of death…
LeVar Reply:
YES!!!! The ab wheel is great. Also, the power wheel 2 by lifeline USA. I never had a more intense workout!
JC, same here. I usually throw in some direct ab work after a deadlift session while I’m stretching. Nothing major, just 3-5 sets of 5 reps, 5 seconds per rep of the Ab-45s and Oblique-45s.
Patrik, OH Squats are definitely a core destroyer. Unfortunately, I can’t do much weight on that anymore…too much risk to the shoulder to put myself in a position where I might have to bail and do more damage to it.
Rachel, good call on the good mornings. Done properly, those are amazing for waking up the lower back, no pun intended.
Danny, Thanks! I can improve on that too. I’m just starting to hit my stride. I’ll be below 52 seconds before the big meet, the Bluegrass State Games.
DR and Methuselah, ab roll outs are wicked. I have an ab wheel myself.
Cheers
Scott
Dude;
Excellent, and I mean excellent race. I’m proud of you.
See ya next weekend.
Off to Rochester this weekend for Rib Fest.
Jay
[...] “Ditch the Crunches and Really Work Your Abs“, Life [...]
nice 400 time good luck next year, i ran 48.6 as a junior last year and improved 5 secs from my soph. time. anyways with the abs, so you’re not going to get a 6 pack by doing ab exercised??? wtf.. im screwed…
im starting to do abs because i want to run better for track next season.im a freshman & i run 64sec.i really wnt to run 60sec.this is my first time running.& i really like the sprt do you have any suggestion on what shud do for ab work?
Crimson, holy cow…48.6 is awesome. I’m hoping to get a sub-52 this year and then go sub-50 next year for competition in Master’s track (have to be 30).
Alice, simple stuff for abs. Given your age, your best bang for the buck will likely come from compound exercises like deadlifts to improve overall strength. Here are the exercises I like to build strong abs and lower back.
Cheers
Scott
[...] once you have given it a good read, I think you will find that it just makes good sense. Start with this post on working the abs and if you have time peruse some other articles on the sight. Lots of [...]
I understand what everyone is saying about ab workouts, however, a begginner needs to know that to do squats, dead lifts regular abs; that it is important that you pull those abs in to take the pressure off of the lower back. Otherwises you end up working the lower back.
How do you all feel about leg lifts as a ab exercise?
[...] Ditch The Crunches And Learn To Really Work Your Abs Scott Kustes from Fitness Spotlight shares 2 new cool static hold ab exercises. [...]