Do You Need to Do Core Work to Get Abs?

 

No.

Everyone has abs.

They just have to be at a low enough body fat percentage in order to see them (and fat loss is primarily influenced by your nutrition).

However, doing core work does have benefits.

And those benefits are as follows:

 

1. It Makes Your Abs More Muscular 

The more muscular your abs, the more they “pop,” and the more they show through at a higher body fat percentage.

Someone with less developed abs may not be able to see them until they reach a body fat percentage below 10% (a little higher if they’re a female).

Someone with more developed abs may be able to see them at 12%+.

Again, everyone has abs…they just have to be lean enough to see them.

Doing core work – and building your abs – reduces how lean you have to get.

 

2. It Makes Your Abs Stronger

Not only does this increase performance (force is transferred between your lower and upper body through your core, so it needs to be strong and stable if you want to generate as much force as possible), but it also reduces your risk of injury (because you’ll have an easier time keeping your spine stable under load).

Aesthetics aside, everyone should probably be doing at least some core work.

Because performing at a high level – and staying injury free – is pretty important.

 

OK Cool.  So How Do We Program Core Work?

Simple.

The compound lifts take care of most of your core work, so there’s no need to go crazy.

Just follow these guidelines:

 

1.) Separate core exercises in to four categories:  

• Anti-Extension

(Hollow body holds, deadbugs, stir the pot, planks, farmer’s carries, etc.)

• Anti-Rotation

(Shoulder tap planks, reaching planks, palof press, cable chops, etc.)

• Anti-Lateral Flexion

(Suitcase carries)

• Flexion

(Hanging leg raises, decline crunches, v-ups, etc.)

 

2.) If you train less than three times per week, pick two core exercises per workout (one from each category).  If you train three or more times per week, pick one core exercise per workout (again, one from each category).

 

3.) Perform 3 sets of 10-15 reps – or 3 sets of 30-90 seconds – per exercise.

**Some exercises are performed for reps, and some are performed for time**

 

4.) Once you can perform an exercise for 15 reps, or for more than 90 seconds, make it harder (by adding weight, increasing the lever arm, etc.).

 

5.) Always use proper from.

 

Wrapping Up

Like I said in the beginning, core work isn’t needed to get abs (you already have them).

But, it is beneficial in helping you develop abs that are strong and muscular.

For most people, I would recommend performing at least 2-3 core exercises per week.

Then, if you want to be able to see your abs, get leaner.