We all want the aesthetics. In CrossFit, we try to chase performance. Heavier squats, faster mile times and better scores, but deep down guys and ladies all want to look good. Everyone usually has a different definition of looking good. “I want strong arms, but not too bulky. I want defined legs but not big legs. I want to be chiseled, but not weird looking.” Yeah, yeah we got it. One thing that does not change is “I want abs.”
If you have read any articles about abs before you know the cliche nutrition talk is coming. Just remember, Abs are built in the gym, but if you want to show them off you need to dial in nutrition. Here is the misleading part. It is not done through 100 sit ups. I have received the comment before about how we need to do more sit ups and more core work. I know what people really want to say “I still have a stomach bro, and your freaking WODs are not getting rid of this sack of potatoes.”
Ab work is great, I am not against going in the back and hitting hollow holds, planks, flutter kicks, and sit ups after a workout. All that stuff will build your abs. The point I want to drive home is that we do not need to train our abs everyday. We want to train our “core”. Our core is a common buzz word that trainers use to sound smart. “Brace your core.” “We told you, tight core, right?” The term is thrown around often so let’s get a definition behind it. We often think of bracing in our core as bracing in our stomach. But our core includes internal and external obliques, the transverse abdominis, quadratus lumborum, and extends down to the hips and glutes to include muscles by the spine. A fancy way of saying your abs, your back and down into the front and back of your hips.
Some “core” muscles are easy to tighten and feel, others are very superficial and hard to activate individually. For movement to occur anywhere in the body, force has to be transferred through the core. Think about that last sentence. Everything starts with the core and comes from the core. Therefore it must be a centerpiece for our training. More importantly we can not just train one side of it (the sexy side). We must get the whole cover, the whole shabang.
In the end we need to strengthen our back which is part of our core with squats and deadlifts. They have proven to be the most effective at targeting that part of the body. For the sexy part that everyone wants to show off we need to hit L-sits, Toes to Bar, Sit ups, and hollow holds. All the things we also spend time and effort on.
We will continue the discussion to go deeper into how we can achieve the elusive six pack. But, remember our core needs to function as a whole. We need strong muscles in our lower back to support our developing six pack. When you are ready to show off that six pack email us for nutrition advice and support. We have accountability programs in place that will help you succeed!
Written By: Geo Rockwell
Also check out: Exercises for an Unbreakable Core and Back