Typically, when it comes to core training people jump on doing loads of random workouts including crunches with rushed reps that only result in frustration instead of genuine results.
As a matter of fact if you want to build a midsection that is tight and strong, you can rely on just experiencing the burn sensation in your abs during a workout, you need to train smart with proper technique and consistency.
That being said, you need to change the way you engage in core strength training if you want to greatly improve your physique and overall performance. This is where challenging ab workouts can prove to be very useful in helping you achieve your midsection training goals.
Why Training Your Core with Challenging Core Workout Routines Matter
You should know that when it comes to your core it is a whole lot more than just having impressive looking abs, it also includes your diaphragm, the muscles in your hips, your pelvic floor, the muscles in your lower back, internal and external obliques, transverse abdominis,and rectus abdominis muscles.
When combined as a group, the muscles mentioned above help to provide spinal stability, and balance in the transference of force between your lower and upper body. The muscles also help in ensuring that you are able to carry out both gym and out of gym activities with little or no impaired functional movement.
With a strong core, you can be sure that your posture will be significantly improved. Also, a strong core will improve your balance and coordination, athletic power, running performance, deadlifts, and squats.
By engaging in stronger core exercises, you replace quantity with quality to optimize your full range of motion, controlled movement, proper recovery, and even progressive overload.
Speaking of recovery, you should avoid over-training your abs to minimize injuries and never ignore your manner and length of recovery, especially during your training session and in your post-workout phase.
Build Stronger Abs with This Core Strength Training Routine
If you are ready to build up your entire midsection, you can start with the simple core workout routine below;
#1. Hanging Knee Raises
The hanging knee raises exercise will improve both your hip control and grip strength while targeting your lower abdominal muscles. When performing this exercise try to use your abs in raising your knees to put tension on the muscles, avoid using momentum and swinging your entire body. You can perform 3 sets of between 10 to 15 repetitions of the hanging knee raises.
#2. Cable Crunches
With the cable crunches exercise, resistance can be progressively increased over time. When performing cable crunches you should concentrate on curling with your spine instead of just using your arms to pull the cable. Do anywhere from 3 sets of 13 to 15 slow and controlled repetitions of cable crunches to activate more muscles.
#3. Ab Wheel Rollouts
If you want challenging ab workouts that can really train your ab muscles, then you should include ab wheel rollouts to your routine. This exercise is demanding on your core as you roll the wheel forward in a controlled manner while at the same time maintaining proper form and stable hips. Note that the quality of your reps matter far more than the distance you cover. You should start with 3 sets of between 8 to 12 repetitions of the ab wheel rollouts workout.
#4. Side Planks
With side planks you can strengthen your obliques while at the same time improving the stability of your trunk. Make sure you maintain a straight line right from your shoulders down to your ankles without your hips dropping during the side plank exercise. Try out 3 sets of 30 to 45 seconds per side.
#5. Dead Bugs
Dead bugs help to stabilize your core while training both your legs and arms to move independently. Try to press your lower back on the floor during the entirety of the exercise and try to move as slowly as you can. You should be good-to-go with 3 sets of dead bugs and 10 reps on each side.
Core Strength Training Tips
When doing these abdominal exercises you should try not to rush and more importantly you should never fall for the erroneous belief that the more repetitions you do the better your results will be.
The truth is, whenever you slow down the pace of your repetitions, you increase muscle tension which is what brings better results, especially when you pause for a brief moment at peak contraction.
Be sure that whenever you lower yourself you do so while in complete control of your movement and don’t rely on momentum, as your core tends to work much harder when momentum is taken out of the equation.
Also, don’t neglect your nutrition as even if you perform the best ab exercises available, you will not achieve impressive abs if your body fat is high. It’s one thing to build your abdominal muscles and another thing to actually have them visible.
If you want to have prominent abs, you should consume sufficient amounts of protein while maintaining a caloric intake that meets your specific goals. Make sure you eat whole foods carbs as well as lots of veggies and fruits while staying hydrated at all times.
Prioritize recovery as this is what builds core strength. Note that you train your core muscles with challenging ab workouts like overhead presses, deadlifts, and heavy squats.
To support your core training, you should try to sleep for between seven to nine hours at night and allow for a minimum of 48 hours recovery time before your next ab session. Be sure to properly manage your training volume and again stay fully hydrated throughout. With good recovery your muscles will repair itself, grow, and adapt to withstand the rigors of your next core strength training session.
Common Mistakes with Challenging Ab Workouts
You should avoid the following common mistakes associated with challenging ab workouts:
- Training your abs on a day-to-day basis without leaving room for proper recovery.
- Relying on the momentum generated during an exercise rather than exercising muscle control.
- Ignoring progressive overload.
- Holding your breath when exercising.
- Relying on just one exercise to achieve impressive abs.
Final Thoughts
The most challenging ab workouts will not only leave you with burning abs, they will also help to greatly improve your posture, stability, balance, strength, and overall athletic performance.
You should spend your time on those exercises that will put your core to task and focus on maintaining controlled reps with the aim of applying progressive overload to raise your rep range in time.
Don’t forget to draw up a nutrition plan that will support your training and maintain a good recovery protocol for optimal gains.