Direct core training improves strength in compound lifts like squats and deadlifts. A study found that when a group removed ab exercises from their routine, their compound lift progress slowed down and some experienced back pain. Reintroducing ab exercises restored normal strength gains and reduced back pain. There are four main types of core exercises: anterior and rotational dynamic exercises that generate movement; and anterior and rotational static exercises that resist motion. The five rules of ab training are to do them at the end of a workout, no more than twice a week, work multiple muscle angles, focus on form over reps, and don't forget lower back exercises.

1. FitnessFlash.org
D O Y O U R E A L L Y
N E E D T O

2. Do you really need to train abs?
1. Direct Core Training
2. How to Train Abs
3. The 5 Rules of Ab Training

3. Direct Core Training1

4. Direct core training will not only improve abs aesthetic–a stronger core will
positively impact your core lifts such as squat, deadlift, pull-up, and bench press.
One study had a group of lifters replace ab work with additional exercises for
other body parts from a standard strength building program. All other components
of the normal exercise program are kept the same, including compound
movements like deadlifts, squats, overhead press, dips and pull-ups.
Each week they would test their 1RM for the main lifts to see how they improved
compared with when they were on a program that involved direct ab training.
Over the next few weeks, it was reported that compound lift growth slowed down
and in some cases outright stalled. There were also many instances of minor
back pain.
Upon this realization, they immediately reintroduced abs training into the routine
and much of the back pain went away. Normal growth rate for strength is also

5. How to Train Abs2

6. There are four main types of core movements:
1. Anterior core dynamic: Exercises that generate movement through the core,
primarily in flexion.
For example: Crunches, weighted, standing crunches, leg raises.
2. Anterior core static: Exercises that resist motion on the anterior portion of the
core.
For example: Planks, farmers walks, weighted planks, body saws.
3. Rotational core dynamic: Exercises that require a twisting or rotating movement
of the spine. They both generate the rotation and also stabilize.
For example: Russian twists, Palloff twists, windshield wipers.
4. Rotational core static: Exercises that resist rotation through the spine. A palloff
press is the most classic example, in which you’re alternating between a short lever
trying to rotate you and a longer lever trying even harder to make you rotate. The
goal here is to resist the movement.

7. The 5 Rules of Ab Training3

8. Rule 1. Do ab training at the end of your workout.
Rule 2. Do not train abs everyday. Twice a week
should suffice.
Rule 3. Don’t get stuck on doing crunches. Work
on multiple angles (see slide 6).
Rule 4. Focus on form instead of number of reps.
Rule 5. Do not forget about your lower back.

9. THANK YOU!