The core, centre of our universe – how to effectively strengthen it and achieve the six-pack we always dream of
Core and trunk training are important for injury prevention, rehabilitation and performance enhancement. This article describes exercises that target health benefits as well as resulting in a ripped, solid and super stiff six-pack. The common basis for the following exercises is that the back is kept in a solid, neutral and braced stiff position.
– Planks (middle, side, one arm, one leg, extended arms, “stir the pot” – These are great exercises, with lots of pro- and regression options). Focus on your neutral curved spine position. Do not allow spine arching or pushing the buttocks in the air, contract the gluteals)
– Asymmetric carries
– Strongman Farmers walk or one sided suitcase carry
– Walk outs on the floor (highest level of rectus abdominus work)
– Barbell roll outs
– Windscreen wipers on floor, progressing to hanging leg wipers (very advanced, great for obliques)
– Cable walk outs
– Rotational cable pulls
Finally, if you perform exercises such as the squat, deadlift, barbell press etc. with the correct technique and braced trunk position, they all will benefit core strength, targeting the appearance of a six-pack; quality is key!
Have fun practicing!
McGill, S. (2007). Low back disorders – Evidence based prevention and rehabilitation. (2nd ed.). USA: Human Kinetics.
McGill, S. (2009). Ultimate Back fitness and performance. (4th ed.). Waterloo, Ontario, Canada: Backfitpro Inc.
McGill, S. (2014). Building the ultimate back: from rehabilitation to performance. Seminar at Anglo-European College of Chiropractic.
McGill, S., Karpowicz, A., Fenwick, C. M. J., & Brown S. H. M. (2009). Exercises for the torso performed in a standing posture: Spine and hip motion and motor patterns and spine load. Journal of Strength and Conditioning Research, 0, 1-10.
Rennie, G. (2010). Barbell Rollout. Professional Strength & Conditioning, 17, 30-32.
Maike Czasche MSc ASCC
