By now you are probably familiar with "core abs workout" or you have at least heard the term used on TV or in various fitness publications. Your "core" refers not just to the abdominals, but your entire trunk musculature, including those deep muscles you can't even see.

Back pain is one of the biggest complaints of men of ALL ages, and many women suffer from it as well, especially during and after pregnancy. You see a weak core, combined with other problems such as tightness in certain muscle groups, lousy form and poor selection of exercises is one of the leading causes of lower back pain. The good news is that it's largely preventable with a few easy exercises.

There's more. Your core is also the seat of power for your entire body. If you're an athlete - recreational or competitive - core strength means better performance on the playing field. If you're a non-athlete, greater core strength means more efficient and safer performance of regular day to day activities. If you know anyone who blew out their back lifting boxes or simply doing work around the house you know what I'm talking about.

There are a lot of different exercises you can do to get hard abs, but this article is going to focus on a specific type of exercise that will help to strengthen the core as a whole.

Having a strong core is the foundation for having hard abs. I guarantee that anyone you see who has hard abs and a core six pack abs also has a core that is rock solid.
The specific type of exercise we are going to focus on here is called an isometric exercise. This means that you will be contracting your muscles without having any range of motion. Isometric exercises are great for hard abs because of the strength it build in your core muscles.

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While there is no way to spot reduce fat through exercising or diet alone, one of the best ways to ensure a flatter stomach is by strengthening your core. In recent years, several forms of core exercise have become popular that address this group of muscles, which are located in the abdomen, lower back and pelvis. They’ve been endorsed by Hollywood celebrities and models, who tout the longer, leaner look they’ve achieved through these low-impact exercises that are popular for their flowing, graceful movements and ease of practice. Many can be practiced at home, though some may require special equipment. Pilates, yoga, and use of an exercise ball are the most popular examples of these core exercises.

Pilates abs workout is the newest craze in core exercising, though it has been around since the first World War. The focus here is on form and breathing. Every move has to be carefully conducted, involving all parts of the body. The main theories include precision and control, rhythm and flow, concentration, balanced muscle development, and centering. Statistics show there are over 14,000 Pilates instructors in the United States and millions of practitioners. Moves are easily modified for all fitness levels. While some complain that Pilates includes complicated equipment and high-priced lessons, there are many instructional videos available that allow you to practice at home for a fraction of the cost.

Yoga is a spiritual practice that originated in India thousands of years ago. It is not only a form of exercise, but also a way of life for many. Yoga involves several postures, or asanas, that come together in various sequences. Yoga poses can be easily modified based on your fitness level. No special equipment is needed, though some might purchase a yoga mat, block and strap. There are several variations of yoga in the West, and it is no longer solely a spiritual practice, as many who practice it only regard it as a form of exercise.

The exercise ball is a large inflatable ball used to perform various exercises. The most popular are sit-ups and push-ups, as the ball forces you to maintain your balance while performing these basic exercises. This continual balancing act strengthens your core muscles. Many videos are available, and some incorporate yoga or Pilates as well. The ball is easily deflated for storage and usually costs less than $20. It is a convenient way to practice balance in your own home and use traditional exercises to strengthen core muscles.

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For this exercise, you will need two dumbells and a Swiss Ball (I will also tell you how to do the exercise on a regular flat bench in the Tricks section below). A smaller-size ball is better for this exercise though any ball will work.

Lay on your back with your knees bent and your feet fairly wide apart - you'll need a good base of support for this exercise so that you don't roll off to the side of the ball. Hold two equal-weight dumbells at arms-length directly above you. Keep them pushed together while doing this exercise (if they're separated, they'll move around more, making the exercise less efficient). Start with fairly light dumbells the first time you try this movement. Now, keeping your head facing directly up/forwards and your hips horizontal, lower both of the dumbells slowly and under complete control down to the left. Hold your breath and tighten up your midsection as you come down to the fully-twisted position. Prepare to push hard against the ground with your left foot to maintain your balance.

Your left arm is going to bend to about 90 degrees at the elbow as you lower the dumbells to the side while your right arm should stay perfectly straight. Your upper body should stay in the same position on the ball - no rolling to the opposite side to compensate for the weight to the side. This torque is what makes the exercise so valuable. Bending your lower arm is critical to keeping your torso in the same position on the ball.

Since you're using two separate dumbells, it's going to create a very different stress on the entire abdominal area than anything you've experienced before. When you're at the bottom, your upper left arm will be contacting the surface of the ball (don't let it rest or lose tension at this point!). Reverse the direction by simultaneously pulling with your right side abs and pushing with your left side abs. The right arm movement is similar to a rear delt lateral while the left arm movement is similar to a dumbell press.

Remember to keep the dumbells pushed together tightly! The opposing tension in the abs really puts a lot of torque across the whole area. Be very sure you're not just pushing with the bottom arm but that you're also pulling with the top arm.

Be sure not to bounce out of the bottom, but try to feel a stretch in the right side as you start the change of direction. If you have any lower back pain issues, this exercise does put some stress on the lower back. If you do try it, go very light and take it very slowly.

COMMON ERRORS:

1. Separating the dumbells

Keep them pressed together throughout the movement. If they separate, they're harder to control and it disperses the tension on the abs.

2. Rolling around on the ball

For best results, be sure to keep yourself as stationary as possible on the ball. If you roll to the side, it takes some of the torque off the abs and it won't hit the abs as strongly.

3. Moving too quickly

This is NOT a ballistic exercise - there should be no bouncing or fast movements involved. Lower the dumbells slowly to the sides and change direction very deliberately by using muscle power, not bouncing.

TRICKS:

1. Changing the arc

You can bring the dumbells down at various angles to the torso to change where the exercise hits your abs. By bringing them down higher up beside your head, you'll hit the upper areas of your obliques. By bringing them down towards your hip, you'll hit the lower areas of your obliques. Just remember to always keep your head looking straight up and set your feet wide apart for the best base of support.

2. How to use a flat bench instead

You can also do this exercise on a flat bench instead of a ball, if you don't have access to a ball or prefer a more solid surface to work on. Instead of lying flat on the bench as you normally would for a bench press, you'll be resting only your upper back on the end of the bench. To get into this position, sit on the very end of the bench. Now move your butt off the bench and squat down in front of it. Lean back and place your upper back on the bench end. Keep your hips down and set your feet fairly wide apart.

This is the position you should maintain while doing the exercise. The bench is a more solid surface but it is just as effective for the exercise. One major difference is that there won't be any surface to contact the upper arm of the bottom arm as you lower the weight down. Keep an eye on how far down you go to the side. All the other techniques still apply.

3. When using heavier weight...

You can shift your upper body somewhat to the other side of the ball. If you're using a heavy weight, you'll need to do that in order to stay on the ball. The increased resistance will make up for it. Be extra careful the dumbells don't separate. It'll be much harder to control heavier dumbells if they do.

As you rotate back up, exhale through pursed lips to keep stability in your abs as you let air out and so that you don't pass out. Push VERY hard with the same side leg as the weight is on. You'll need all the help you can get complete core abs workout

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Training your abs functionally will get you rock hard abs. The key to an active and happy lifestyle is functional training. Multi-joint exercises and core abs workout will give your abs the strength for daily life as well as the appearance of rock hard abs.

Functional training is perfect for people with an active lifestyle. Training the body in a functional way will increase the quality of life, as we carry our children, do household chores or walking the dog. Basic strength is essential to an active and happy way of life.


Functionally training your abs is a great way to increase your overall metabolism and strengthen your body. Increasing multiple joints and muscle groups allow the body to use more energy as it needs to exert more effort. The increased energy requirement tells the body to consume more calories and results in more fat burning.

Some exercises like lunges, push-ups, squats and dead lifts incorporate multiple joints and muscles, which increases the muscle's metabolic activity. The resulting muscle mass adds to the increased metabolism as it will increase its overall activity due to its increased size.

Household chores such as cleaning, cooking and doing laundry can create opportunities to do some active movements. While you are doing laundry, you can do some wall or counter push ups, while waiting for the laundry to finish or do some leg squats, while waiting for your dinner to cook.

Functional ab training is effective in helping the body get stronger. Exercises that train the core and focus on making the body stabilize and hold its posture for several seconds requires the body to recruit large muscle groups. As a result, the body will use more energy due to the multiple muscles and joints being used and burn more fat.

Exercises that isolate movements like ab crunches don't burn much fat. To be effective, the body must use the larger muscle groups and joints to really jump start the metabolism to start burning more fat. The increased metabolism actually continues to burn fat well after the exercise session as it will continuously keep repairing and replenishing the muscles of the body. This can occur for several hours after the exercise.

Functionally training your abs and rock hard abs are the way to go, for a fit and active lifestyle. Functional strength through ab core training and increasing your metabolism will also increase your quality of life and really give you rock hard abs.

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