Tyler Durden abs should be the focus of the best core workouts. Your core muscles claim to help with almost every movement your body makes, as well as the majority of the exercises you ask of it at the gym.

We’re taking a look at the big picture. Sure, you want to show off that six-pack, but don’t you also want to tone up the rest of your body?

Abs Workout vs. Core Workout

According to Luke Grahame, expert trainer at London’s Roar Fitness, the difference between an abs workout and a core workout is semantics. “They are, in essence, the same thing. The most important distinction is the desired outcome: abs workouts imply training solely for aesthetics, whereas core workouts imply training for function, in this case strength and stability.”

Don’t care about any of that and just want to have abs that look good? Well, endless core training isn’t going to help you with that. “In terms of which is better,” Grahame explains, “the vast majority of people are wasting their time and effort by training their abs for aesthetic reasons.”

“No amount of abdominal training will result in a six pack unless an individual has achieved a low enough body fat percentage through calorie deficit and physical activity. Core function training, on the other hand, will benefit almost everyone, regardless of their goal.”

Why Is It Crucial To Work On Your Core?

The core isn’t just there to hide the gap between your chest and your pants. It’s a complex part of your body that performs a variety of vital functions that are critical to your overall health, including providing a protective shield and support for your spine and internal organs, assisting in circulation, and providing a stable foundation for all movement.

“All of the body’s extremities (arms and legs) rely on the core as a foundation for stabilisation and force production during exercise,” Luke explains. “If the core is unable to effectively stabilise, the ability to produce force (basically how strong you are) is severely harmed, and the risk of injury, particularly in the lower back, is greatly increased.”

You won’t be able to lift heavier weights elsewhere in the gym unless you have a strong core. It’s all intertwined. Do you want to improve your leg or shoulder exercises? Then you should get to work on your core.

The Most Effective Core Workout

Training your abs is notoriously difficult, and you risk feeling the effects of your efforts every time you move for the next few days. Grahame’s strenuous workout will almost certainly have the same result, but it will be well worth it.

These core exercises will help you develop a strong, functional midsection that would make Brad Pitt jealous. Complete the four-part workout below once a week in addition to your regular workout.

Bird Dog is a Canine Companion.

According to Grahame, “this first movement serves as an effective activation exercise that reinforces recruitment of the obliques, glutes, and spinal erectors, and strengthens the body to resist potentially dangerous spinal extension.” “Moreover, the contralateral movement improves the ability to stabilize the torso while simultaneously coordinating upper- and lower-body movements, which is critical in any sport.”

Sets

Complete two sets of 15 reps on each side with no rest in between.

Technique

Kneel on the floor with your knees under your hips and your hands under your shoulders, maintaining a neutral spine.

Raise your opposite arm and leg straight out in front of you, keeping your abs braced stomach in, and your entire body in a single line from head to foot.

The goal is to resist forces that try to destabilise your spine, such as rotation and extension. Lower the arm and leg slowly back to the floor. Before moving to the other side, repeat for 15 reps.

Get Up in Turkey

The Turkish get-up is a complex, multi-joint compound exercise, not a trip to the barbershop.

Grahame explains, “It tests flexibility, joint mobility, and overall body strength, as well as loading the core through multiple planes of movement.” It’s also notoriously difficult, so it might take a few tries to get it right.

Sets

Aim for four sets of six reps on each side with no rest in between.

Technique

Begin by lying down on your back and pressing a kettlebell straight up towards the ceiling with your right arm. Move your left leg to the side (at a 45-degree angle for a wide base of support) and your left arm in the same direction. This is where you’ll begin.

As you roll to the side, drive your right hand up and over your left hand. You’re almost seated in this position. Raise your hips off the floor with a bridge. Your left leg remains fully extended and locked out.

Bring your left leg back under your body and into a half-kneeling position with your left knee on the ground and the kettlebell extended overhead in your right arm. To complete the movement, rise to a standing position. Simply reverse the order to descend.

Pallof Cable Press

You’ve made it halfway and can see the finish line, but be warned: this one is a killer. Grahame explains, “The cable pallof press is an anti-rotational core stability exercise that challenges core strength in the anterior core and obliques, evens out asymmetries and imbalances between the left and right sides, and thus reduces the risk of injury.” We get the impression he’s having a good time with it all.

Sets

Perform three sets of ten reps on each side. Do you want to take a breather between sides? Continue to fantasise.

Technique

Set the cable attachment at chest height and grip the D handle attachment with both hands while standing square. The cable should be at a 90-degree angle to the torso when you extend your arms.

Extend your arms and hold them in that position for 1-2 seconds before returning to the starting position.

Maintain proper alignment throughout the entire exercise.

Garhammer Raise

If you want to quit, raise your hand. Return your hands to their original positions; the only raising you should do now is the Garhammer to complete the workout.

“The Garhammer Raise is a more advanced core exercise that tests spinal flexion, lats, and grip,” Luke explains. “Because of the limited range of motion, the rectus abdominis muscles are effectively isolated, with minimal contribution from the hip flexors.”

Sets

Perform three sets of 15 reps, resting for 60 seconds between each set.

Technique

Begin by hanging from a pull-up bar with an overhand grip and pulling your knees up to parallel with the floor.