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Elevate Your Ab Workout: A Complete Guide to Core Function Exercises
Table of Contents
Tired of the same old ab routine? Discover how to target all core functions for a more effective workout.
by Amelia Swanson | LOS ANGELES – 2025/06/08 19:59:22
If your abdominal workout consists solely of lying on your back on a yoga mat, you’re likely not achieving optimal results. Even incorporating a few planks might not be sufficient.
According to fitness director Ebenezer samuel, C.S.C.S., the primary issue with such routines is that they often fail to adequately challenge your abdominal muscles. Sticking to one spot typically limits you to one or two movement patterns, while your core is capable of multiple functions that should be engaged during workouts.For tangible progress, it’s essential to challenge your body in diverse ways.
Enhance your core workout by selecting exercises that target every function of the muscle group, as suggested by samuel. These four core functions are:
●Bracing
●Anti-Rotation
●Rotation
●spinal Flexion
The perfect Ab workout for All Core Functions
“When we think of rotation, the key thing I want you to think about is your hips going one way, or not going any way at all, and [the] shoulders going a different way,”
Bracing: Hollow Hold / Hollow rock
3 sets of 40 seconds on, 20 seconds off
Planks are a common bracing exercise, but they can become monotonous. Try hollow holds for a fresh challenge. Hollow holds also offer opportunities for progression, such as holding a weight or adding a rocking motion.
Anti-Rotation: Weighted Plank Row Hold
3 sets of 30 seconds per side
This exercise builds upon the basic plank by incorporating a weight. Your core will work to resist the rotational force caused by the weight, preventing you from losing your balance.
Rotation: Hanging Typewriter
3 sets of 6 to 8 reps
According to Samuel, the key to rotation exercises is to focus on the movement of your hips in relation to your shoulders. The hanging typewriter involves a hanging hollow hold position, combined with rotation as you lift your legs across your body.
Spinal Flexion: 3-Step Getup
3 sets of 8 to 10 reps
Spinal flexion is often associated with traditional ab exercises like situps. The 3-Step getup builds upon this principle by adding a load and engaging other muscle groups.
brett Williams, NASM-CPT, PES, a senior editor at Men’s Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
