Words from a Self-Proclaimed Fitness Junkie

I get a lot of questions regarding getting 6-pack abs or how to strengthen the core. Many people think that spending 20-30 minutes on the mat doing ab exercises on the ground is the best and even only way to hope to achieve a stronger core.

First of all, doing exercises that isolate the abs will not get you a 6-pack; you need an intensive cardio routine to burn the fat from around the abs, enabling them to pop out. You will never see your core if you don’t do the work necessary to remove the fat from around them.

Secondly, if you maintain proper form and keep your abs tight while doing your strength training routine with free weights, your abs will be able to get a workout as well.

So what exercises are good for the core besides the standard crunches?

I am a huge fan of using medicine balls to work the core. Medicine balls are very versatile and range in weight. One of my favorite exercises for the core using the medicine ball is the Roman Twist (some people call it the Russian twist as well…I have heard both variations to describe the same exercise).

So what do you do? Grab a medicine ball (I use a 10 pound one). Sit down on the ground and try to balance yourself on your butt bone by slightly leaning back and bringing your feet a little bit off the ground. Using your core to maintain your balance, hold your medicine ball in your hands and twist to one side. Try to touch the ball to the ground. Then twist to the other side and touch the ball to the ground. That’s one rep.

Remember to generate the force necessary for the movement from your hips, not your shoulders. Your legs should move a little bit as a result, and your shoulders should stay still.

This is a challenging exercise for even the most seasoned athlete because once the exercise becomes easy, you can make it harder by adding weight and changing how far you lean back. If you are having problems balancing on your butt bone, you can also do this exercise on a decline bench until you get better at balancing. All it takes is a little bit of dedicated practice.