When most people think core exercises, they think crunches and leg lifts. Although these exercises are great, they are simply not the keys to building a great looking and functional core. There are many gym-style exercises you can do, but the key is variety and functionality. In other words, change it up and learn to integrate core work into EVERY possible exercise.

As a traceur, core training is essential to me. Core training is not simply a set of exercises, it’s a concept. I’m not going to go into the whole fitness and scientific “how to and why”; I’m no elitist. But I have successfully trained many people for developing a strong core. I’m assuming if you’re reading this article you already have a strong core, but are looking for that extra edge. If you are reading this to GET IN SHAPE, stop now and start with more conventional core training and progress from there.

Part I: Core Training in the Gym

Some people have no trouble with body fat covering their abs. They have a “six pack” but it lacks that powerful “size” that makes the abs really stand out and hence, explosive power might be lacking. When I had this problem, one exercise was critical to gaining size in my abdominals: declined weighted sit-ups. You’ve seen it – that declined bench with the leg braces to do sit ups and other exercises on. Well, simply grab a bar or brick of a safe weight (start low at 10 to15 pounds) and put it behind your head and do low reps of sit ups.

***ATTENTION*** Keep the angle between your back and legs under 180° degrees – that means your abs contracted and you back not hyper-extended. The key is in exploding up, and resisting (going slow) on the way down. Also be careful not to push your head forward, putting strain on your neck; you’ll hate yourself later. I personally do 3x15 reps of 65 lbs behind my head. As long as you don’t feel a strain on your back, you’re fine. Remember, this exercise to gain size and explosiveness in your core, not to “cut it up” or give definition.

For your lower abs, do vertical (hanging from your elbows) leg lifts with a dumbbell between your feet. You can do many different exercises and many different variations, but these two will give you the most size the fastest. Remember, start light and progress slow. But the extra weight is a must; reps alone will not have the same effect.

Also if you are weight training, stand up during every exercise if you can. Use good posture with your shoulders back. Standing up straight engages your core muscles. Try to think up different ways to bend and twist your core during every workout. One example of what I love to do is a modified military press. Instead of using a straight bar use a dumbbell and do one side at a time. At the starting position, bend your sides to touch your elbow to your hip and then press the weight all the way up reaching as high as you can. Do a set of your choosing and repeat on the other side. One-side training forces your core to engage more in order to keep good posture.


Isometric holds are a great addition to “cut” your abs up. Do planks, side planks, decline crunch holds with your arms straight above your head, etc. – all weighted, and contracting your core as much as you can during every single one of them. I’ll expound on this later when I go into unconventional training in Part II. But for now try these out and see the results. Email me at robincc – at – auburn.edu if you have any specific questions.

*Note that I’m only doing this as a result of some people asking for a write up on what I do for my core, so it is not perfect, nor is it meant for everyone and nor do I have the time to write an all purpose guide. So if you have any personal questions, email me. Look for part deux soon.