Trying to get a six-pack? This is the right way to get abs, with a full workout included.
In the pursuit of a well-defined midsection, many fitness enthusiasts focus on achieving visible abs. However, the true essence of a strong core lies in developing abs that enhance functional movement and overall body stability. Traditional ab workouts often fail to deliver these benefits, especially if you don’t have a low body fat percentage. While six-pack abs may look impressive, research shows that the primary role of the core is to control spine motion. Usable abs, which are core muscles that enhance spine stability, help generate more power in your limbs, maintain better posture, and reduce injury risk during daily activities and workouts.
In the paragraphs below, we’ll explore how to build usable abs by enhancing spine stability through three different planes of motion. You’ll learn effective core exercises for each plane and discover how to integrate these exercises into your weekly workouts for maximum benefit. By the end of this article, you’ll have a clear plan to develop a bulletproof core that supports all aspects of your fitness journey.
To help you achieve a six-pack, we lean into the expertise of Dr Aaron Horschig. Dr Aaron Horschig is a physical therapist, coach, and creator of Squat University. He is one of the most respected authorities when it comes to squatting and everything related to your stance and knees.
He is the one who came up with this full workout to get abs the right way, published on his YouTube channel, and that we used as backbone for this article. Check it out.
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Table of Contents
Full Workout to Get Abs the Right Way
Core stability is the ability to control the position and movement of the central portion of the body. It involves the muscles of the abdomen, lower back, hips, and pelvis working together to support the spine and maintain balance. Unlike traditional ab exercises that focus on aesthetics, core stability exercises aim to enhance the functional strength of these muscles, leading to improved performance in various physical activities.
The Three Planes of Motion
To effectively train your core, it’s essential to understand the three planes of motion:
- Frontal Plane: Involves side-to-side movements.
- Sagittal Plane: Involves forward and backward movements.
- Transverse Plane: Involves rotational movements.
Each plane requires specific exercises to enhance stability and control. Let’s delve into the exercises that target each plane of motion.
Frontal Plane Core Stability
The frontal plane involves movements from side to side, and stabilizing through this plane requires exercises that limit lateral motion. This plane is crucial for activities that involve shifting weight from one side to the other, such as carrying a heavy bag on one side or balancing during athletic movements. Here are three effective exercises that enhance frontal plane core stability:
1. Suitcase Carries
Instructions:
- Stand upright with a weight in one hand, letting the weight hang by your side.
- Engage your core to maintain a straight and upright posture.
- Start marching in place, ensuring your body stays straight up and down without tilting to the side.
Benefits: This exercise primarily targets the quadratus lumborum (QL) muscles, which are located deep next to your spine. These muscles help to limit side-to-side motion and maintain an upright posture. By performing suitcase carries, you’re training your core to resist lateral bending, which is essential for everyday activities and lifting tasks.
2. Suitcase Deadlift
Instructions:
- Stand with a weight placed on one side of your body.
- Bend at your hips and knees to reach down and grab the weight, keeping your back straight.
- Perform a deadlift by standing up with the weight, making sure your body stays straight and upright.
- The offset weight will try to tip you over, so you must resist this lateral motion.
Benefits: The suitcase deadlift not only strengthens your lower body but also challenges your core to resist lateral tipping. This exercise enhances your ability to stabilize your spine during asymmetrical loads, which is common in real-life situations like carrying groceries or lifting objects from the ground.
3. Mixed Grip Suitcase Carry
Instructions:
- Perform a suitcase carry with weights in both hands, using different weights if desired.
- Maintain an upright posture and start marching or walking forward.
- You can vary the difficulty by using the same weight in both hands or a heavier weight in one hand and a lighter weight in the other.
Benefits: This variation increases the challenge to your core stability by varying the load between your hands. The mixed grip suitcase carry forces your body to adjust to different weights on each side, enhancing your ability to stay balanced and upright under various conditions.
Sagittal Plane Core Stability
The sagittal plane involves forward and backward movements. Traditional ab exercises like crunches often focus on strengthening the muscles at the front of the core but don’t necessarily enhance the stability of the spine. Here are exercises that improve stability through the sagittal plane:
1. Bear Position Pose Pull Through
Instructions:
- Get into an all-fours position, ensuring your hands are directly under your shoulders and your knees under your hips.
- Lift your knees off the ground, balancing on your hands and toes to create a bear position.
- Engage your core to keep your back flat and your body stable.
- Push down through one arm and use the other hand to pull a weight across the floor from one side to the other.
- Avoid twisting your body or letting your back arch.
Benefits: This exercise is highly effective for engaging the entire core, as it requires maintaining spinal stability while performing a controlled movement. It challenges your core muscles to stabilize the spine and prevent any forward or backward tipping, which is crucial for movements involving pushing or pulling.
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2. Modified Bear Position Pose Pull Through
Instructions:
- If the standard bear position pose pull through is too challenging, modify it by spreading your legs wider for a more stable base.
- Maintain a flat back and engaged core, performing the same pulling motion with the weight.
Benefits: The wider stance makes it easier to maintain balance, allowing you to focus on proper form. This modification is excellent for beginners or those building up their core strength. As you progress, you can narrow your stance to increase the difficulty and further challenge your core stability.
Transverse Plane Core Stability
The transverse plane involves rotational movements. While exercises like Russian twists are popular for targeting this plane, the focus here is on resisting rotational forces to enhance core stability. Here are exercises that effectively stabilize the transverse plane:
1. Around the World with Kettlebell
Instructions:
- Kneel on the ground and hold a kettlebell in one hand.
- Stiffen your core and begin moving the kettlebell around your body in a circular motion.
- Keep your torso stable and resist any rotational movement from your spine.
- Perform 10 repetitions in one direction, then switch and perform 10 repetitions in the opposite direction.
Benefits: This exercise targets the muscles that resist rotational forces, improving your ability to maintain stability during dynamic movements. By keeping your torso stable while the kettlebell moves around your body, you enhance your core’s ability to control and resist twisting motions.
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2. Standing Suitcase Carry with Hip Twist
Instructions:
- Perform a standard suitcase carry with a weight in one hand.
- Add a twist by moving your hips while keeping your upper body stable.
- Focus on moving from the hips and not allowing your upper body to twist excessively.
Benefits: This exercise combines the frontal and transverse planes, teaching your core to control and resist twisting motions while allowing your hips to move. It’s particularly useful for activities that involve rotational movements, such as sports or functional tasks like reaching and turning.
Integrating Core Stability Exercises into Your Workouts
To maximize the benefits of these core stability exercises, it’s essential to integrate them into your weekly workout routine. Here’s a sample 4-day split that includes core stability exercises alongside your regular training:
Day 1: Lower Body Push
- Main workout: Lower body push exercises (e.g., squats, lunges).
- Core stability: Superset with loaded carries or suitcase carries (3-4 rounds of 30-45 seconds).
Day 2: Upper Body Press
- Main workout: Upper body pressing exercises (e.g., bench press, shoulder press).
- Core stability: Include bear position pose pull throughs (3-4 rounds of 30-45 seconds).
Day 3: Lower Body Pull
- Main workout: Lower body pull exercises (e.g., deadlifts, hamstring curls).
- Core stability: Incorporate mixed grip marches (3-4 rounds of 30-45 seconds).
Day 4: Full Body/Transverse Plane
- Main workout: Full body exercises or a mix of upper and lower body movements.
- Core stability: Finish with around the world or suitcase carries with hip twists (3-4 rounds of 30-45 seconds).
Conclusion
By focusing on core stability through the frontal, sagittal, and transverse planes of motion, you can develop a strong, functional core that enhances your overall performance and reduces the risk of injury. Integrating these exercises into your weekly routine ensures that you address all aspects of core stability, creating a balanced and resilient midsection. Stick to the plan, stay committed, and enjoy the benefits of a bulletproof core that supports all your fitness goals.
Watch the video below from Aaron Horschig to see his full workout to get abs the right way.
Building a strong, functional core goes beyond achieving visible abs. By focusing on core stability through the frontal, sagittal, and transverse planes of motion, you can develop a resilient midsection that enhances your overall performance and reduces injury risk. Incorporate the exercises outlined in this guide into your routine, and you’ll be well on your way to a bulletproof core that supports all your fitness goals.
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