GUIDE BASED ON SCIENCE
The Ultimate Guide To Build Delicious Abs
You can’t say I didn’t tell you!
If you were to offer your number one factor in terms of getting abs that really pop, what would you say it is?
To that question, a lot of people would say DIET.
Now, most of us have heard this before, “abs are made in the kitchen” and while it’s certainly true that you need to be sufficiently lean for your abs to show visibly through the skin. However, if they’re not developed to begin with, they just aren’t going to pop no matter how lean you are. I would say you reinforce your abs with training and then you reveal them with diet.
First, let’s learn the best way from science!
Before we can understand how to best train the abs for growth, we need to cover their basic anatomy quickly.
- External obliques are bracing your core; they flex the spine and compress the abdominal wall or increase intra-abdominal pressure. It also aids the back muscles in rotating the trunk and turning laterally.
- Inside the external oblique, you have the internal which primarily assists in rotation of the trunk and flexing laterally.
- Inside that, you have the transverse abdominis or TVA, which compresses the abdominal contents and aids in core stability. This is why it’s active in so many different exercises and can be trained effectively by doing vacuums.
- Finally, the primary muscle we’ll be focusing on for the six-pack, the rectus abdominis which flexes the lumbar spine like in a crunch and also contributes to trunk rotation.
While we’re going to cover training methods that target the entire core musculature, we will focus on the rectus abdominis. Since it contributes most significantly to developing that ripped six-pack look most people are after. Many trainers claim that, as long as you include squats, deadlifts, and other compound movements in your training, there’s no need to train the abs directly because squats and deadlifts are fantastic for abs development.
Some other trainers insist that doing these heavy compound movements will make your midsection grow too much, leading to a more bulky appearance. If you want an aesthetic core, you should avoid them altogether.
Well, it turns out they’re both wrongs because squats and deadlifts don’t activate the abs very well, which should be fairly obvious based on biomechanics alone. The lumbar spine shouldn’t be flexing or rotating when squatting or deadlift, but for safe measure, EMG data is a strong argument as well. A 2014 study on rugby players found that the back squat was ineffective at activating the rectus abdominis (RA) and external obliques. Resulting in less than 20% activation relative to Momentary Voluntary Contraction (MVC) and the simple sit-up had more than twice the activation.
Willardson JM found the same essential thing, 10% RA activation for the overhead press and less than 5% for both the squat and deadlift. These were pretty heavy 75% one rep max loads.
So the idea that squats and deadlifts are good exercises for the abs is unfounded. Moreover, the idea that they make the waist blocky is wrong since they don’t activate the obliques much. In fact, dr. Bret Contreras suggests that “if a woman is concerned with obtaining a blocky appearance I’d recommend ditching the targeted abdominal and oblique exercises rather than avoiding squats and deadlifts” presumably because isolation exercises actually target the abs and obliques.
Best abs isolation exercises based on science:
Crunch and sit up variations are generally very good, which makes sense given that the primary function of the rectus abdominis is to flex the spine. Variations of the crunch and sit-up have been shown in the literature to elicit very high abdominal activity levels.
A 2009 study published in the Journal of Physical Therapy in sport found more activation with increasing load. They support the idea that weighted crunches are an excellent way to stimulate the rectus abdominus and apply progressive overload. However, there’s been a negative stigma around crunches for some time. Whether they’re safe or not remains a controversial topic in personal training and physical therapy.
In a 2011 article, dr. Brad Schoenfeld says that there’s no convincing evidence that performing crunches as a part of a total body resistance training routine will negatively affect posture. They also highlight potential benefits of crunches, such as increased fluid flow to discs, mobility improvements, and performance enhancements.
However, despite high activation levels and field-tested results with the crunch, there may be even better exercises. A 2008 paper from James W Youdas compared EMG activity of the main ab muscles in four different movements:
- Crunch
- Ab slide, similar to an abs wheel
- Double leg thrust
- Side bridge
Finally, the abs slide exercise produces the most significant EMG activity for the rectus abdominis. Besides, it is working very well for the obliques. The double leg thrust as well did show a superior activation for all muscles generally of performing both the traditional crunch and side bridge.
Target a part of the abs
Data from Boeckh-Behrens & Buskies is enlightening there will never be pure isolation. The comparison of EMG activity in 12 different ab exercises showed that it’s possible to distinctly target the abs’ upper and lower regions. Still, the obliques will inevitably be engaged to a certain degree.
According to Boeckh-Behrens & Buskies data, the lower abs were most active with the hanging leg raise. This could be supported by biomechanics. That exercise brings the pelvis towards the chest; it must better target the lower region.
However, the grip strength could limit its effectiveness if it gives out before the abs. Similarly, since the hip flexors are highly involved, the hip flexors could prevent taking the abs sufficiently close to muscular failure.
I was surprised that the reverse crunch didn’t fare as well in this data given that James W Youdas data showed the double leg thrust, a very similar exercise, to be highly effective. It could be because it’s easier to perform when done as a bodyweight movement, the legs being possibly too light. However, I think that if you load the exercise by placing a weight between your ankles, it’s one of the best movements for targeting the lower abs.
Unsurprisingly, the arms extended crunch was best at targeting the upper abs. The hanging leg raises coming in second, further supporting this movement as a great overall abs builder.
They also measured activity for the obliques and found the side bends come out on top, making sense given this muscle’s lateral flexion function. While it does present a viable way to apply progressive overload through the use of progressive heavier dumbbells, I am not a big fan of this movement for the obliques.
I prefer to train the obliques through a more dynamic range of motion involving lateral flexion and trunk rotation by doing half-kneeling cable chops with a rope despite a lack of data on this movement.
The Magical Formula:
To fully activate the entire 6-pack, I recommend including at least one crunch type movement and one leg raise type movement in your routine.
Crunch type
My personal favourite for upper abs is a variation of the decline sit up.
The best way is to do it partner assisted with a medicine ball throw. I like it because abs training can be tedious. In my experience, doing exercises that involve a training partner is more motivating and fun to perform.
Another advantage is that you don’t have to slow down at the top, which affords an explosive tempo to the exercise something potentially beneficial for size strength and power.
Leg raise type
As for the lower abs, I really like partner-assisted lying leg raises for similar reasons. Moreover, EMG data from Boeckh-Behrens & Buskies found that amongst 12 exercises, the leg raise exercises showed the highest EMG activity for the rectus abdominus.
You may think about the plank as a great movement. But according to a 2014 paper published in the Journal of Sports biomechanics, the traditional front plank wasn’t great at activating the core. However, modifying the plank into what the authors called “a long leaver posterior pelvic tilt plank”, resulted in over 100% activation relative to MVC for the upper and lower abs and the obliques, which is impressive. To do this plank 2.0, you need to move your elbows forward so that they’re more under the eyes, that’s the long lever part. Also, squeeze your glutes as hard as you can, that’s the posterior pelvic tilt part.
As a word of caution, this exercise is challenging so if you’re new to planks, I suggest starting with a regular plank first. I have also found doing weighted planks to be effective from a progressive tension perspective. Again, having a training partner can make this more enjoyable.
While standing on an unstable surface is often promoted as better for targeting the core, the research disagrees. Willardson JM showed no increase in core muscle activity when performing the squat, deadlift, overhead press and bicep curl on a BOSU ball.
Nevertheless, if the ball is placed to create an unstable surface for the upper body. Atle H Saeterbakken showed differing activation levels between the upper and lower abs in the BOSU ball crunch. Their main finding was that the upper and lower abs were about 20% more active when placing a BOSU ball under the lower using ten rep max loads.
How many reps should you do?
There’s also no research to support ultra-high rep abs training. Abs are roughly an even 55:45 % of type 1:type 2 fibres. Which means that, like most muscles, a combination of high reps and low reps is the best for development. I recommend using in the 6 to 12 reps range for loaded movements such as weighted crunch variations. You could use higher reps, between 15 and 30, for more bodyweight and explosive exercises such as a decline med ball crunch.
How often can you train the abs?
Because of their relatively smaller muscle mass, the abs can be hit more frequently than other muscle groups provided the intensity and volume per session are brought down. Something between 3 to 5 sessions per week with two different exercises per session and three to four sets per exercise seems likely to optimize development for most. Still, of course, specific volume and frequency recommendations will depend on your level of advancement.
Diet for abs?
Finally, the diet is the last ingredient. It would help if you had a solid diet in place with sufficient protein that allows for a lean body composition. Applying these training principles will have your abs popping just like your favourite fitness icon.
I believe the diet needs an entire article since it is a complicated matter. I will discuss this aspect further in the next articles, with, as always, a science-based approach.
Last but not least :
I’d be remiss not to mention the importance of training the antagonist to the abs, namely the lower back’s spinal erectors. Balancing out a well-rounded ab routine with an equal amount of lower back work is essential.
I would recommend including isolation exercises like Superman’s and lower back extensions; it is critical for postural health and longevity. However, keep in mind that while squats and deadlifts are bad abs exercises, they’re fantastic lower back exercises. You could do them to cover many bases for strengthening the lower back.
A 2013 study published in the Journal of Strength and Conditioning Research, indicates that the activation of the abdominal and lumbar muscles was the greatest during the exercises that required deltoid and gluteal recruitment. Therefore, as weird as it can sound, you should try to squeeze your glutes for a better abs development. This, alone, increased by a 100% the abs activation with the plank 2.0.
If you read it to the end, well done ! You now know everything you need to get a strong core. This will bring your abs training to a next level. Apply this principles to your workout routine, let me know how you implemented it, and how sore you are on the next day !
Don’t forget that it’s always easier said than done. So don’t get disappointed if you don’t see any changes after a week of regular exercises: it takes some time for your body to adapt to new physical activities and start to change.
Anyone can do it. The only thing is distinguishing those, who succeeded from those, who didn’t, is the strength of their desire to achieve something!
All my articles are based on science, last week, I debunked two myths about high protein diets most of us believe. You will find precious information about this diet that could be very interesting for abs development as well!
References:
[1]: Aspe RR, Swinton PA. Electromyographic and kinetic comparison of the back squat and overhead squat. J Strength Cond Res. 2014 Oct;28(10):2827–36. doi: 10.1519/JSC.0000000000000462. PMID: 24662228.
[2]: Willardson JM, Fontana FE, Bressel E. Effect of surface stability on core muscle activity for dynamic resistance exercises. Int J Sports Physiol Perform. 2009 Mar;4(1):97–109. doi: 10.1123/ijspp.4.1.97. PMID: 19417231.
[3]: Moraes AC, Pinto RS, Valamatos MJ, Valamatos MJ, Pezarat-Correia PL, Okano AH, Santos PM, Cabri JM. EMG activation of abdominal muscles in the crunch exercise performed with different external loads. Phys Ther Sport. 2009 May;10(2):57–62. doi: 10.1016/j.ptsp.2009.01.001. Epub 2009 Mar 10. PMID: 19376473.
[4]: Youdas JW, Guck BR, Hebrink RC, Rugotzke JD, Madson TJ, Hollman JH. An electromyographic analysis of the Ab-Slide exercise, abdominal crunch, supine double leg thrust, and side bridge in healthy young adults: implications for rehabilitation professionals. J Strength Cond Res. 2008 Nov;22(6):1939–46. doi: 10.1519/JSC.0b013e31818745bf. PMID: 18978615.
[5] https://suppversity.blogspot.com/2011/07/suppversity-emg-series-rectus-abdominis.html
[6]: Saeterbakken AH, Andersen V, Jansson J, Kvellestad AC, Fimland MS. Effects of BOSU ball(s) during sit-ups with body weight and added resistance on core muscle activation. J Strength Cond Res. 2014 Dec;28(12):3515–22. doi: 10.1519/JSC.0000000000000565. PMID: 24936903.
[7]: Schoenfeld BJ, Contreras B, Tiryaki-Sonmez G, Willardson JM, Fontana F. An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise. Sports Biomech. 2014 Sep;13(3):296–306. doi: 10.1080/14763141.2014.942355. Epub 2014 Aug 5. PMID: 25325773.
[8]: Gottschall JS, Mills J, Hastings B. Integration core exercises elicit greater muscle activation than isolation exercises. J Strength Cond Res. 2013 Mar;27(3):590–6. doi: 10.1519/JSC.0b013e31825c2cc7. PMID: 22580983.
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