Activate and Contract Lower Abdominals for a Healthy Pelvis Position
Activate and Contract Lower Abdominals for a Healthy Pelvis Position

Do not settle on one fix and rely on it. Instead, rely on multiple exercises and this simple formula: more muscle used = more stability = more strength. Considering your lower abdominals, here are two exercises to try.

StrongFirst Rules: Ab Training Mistakes
StrongFirst Rules: Ab Training Mistakes
The Chairman Pavel Tsatsouline shared the five most important things you should know for ab training.
Do Powerlifters Need Direct Abdominal Work?
Do Powerlifters Need Direct Abdominal Work?

Some say torso stabilization comes from bracing during heavy compound movements. Others disagree.

Standing Abs with Straps
Standing Abs with Straps

EliteFTS Team Member and Iron Sport Gym Owner, Steve Pulcinella demonstrates the Standing Ab Exercises

Seven Rules of Highly Effective Core Training
Seven Rules of Highly Effective Core Training

Doing a crunch or a sit up is NOT one of them.

Core Curriculum
Core Curriculum

Strength and conditioning professionals, including seasoned veterans with many years in the trenches, might find themselves hard pressed to provide rationale for core exercises that they’re programming for their athletes.

Long Spud Strap Ab Pulldown

This exercise, like most sporting activities, is done standing which all of the “sport specific” guys will love.

Abdominal Fall Out with Blast Straps
Abdominal Fall Out with Blast Straps

Begin this exercise in the same position as the suspended push-up.

Power to the Plank
Power to the Plank

After hundreds of hours working toward a better stomach, I’ve either prescribed or witnessed every crunch, leg lift, and torso twist variation known to man.

Stability Ball Knee In's

Stability Ball Knee In’s

Plate Knee Tucks
Plate Knee Tucks

This is another great exercise to do with limited equipment or with beginner athletes.

Plank With March
Plank With March

Perform the plank by holding yourself on your elbows and toes, keeping your body in a straight line

Plank With Band
Plank With Band

The plank exercise is a simple, yet difficult exercise that will work on the stabilization of the abdominal muscles.

Plank with Alternating Arm
Plank with Alternating Arm

Perform the plank by holding yourself on your elbows and toes, keeping your body in a straight line.

Plank Hold
Plank Hold

The plank exercise is a simple, yet difficult exercise that will work on the stabilization of the abdominal muscles.

Partner Leg Lifts
Partner Leg Lifts

This is an old favorite from high school.

L-Sit Ring Pull Ups
L-Sit Ring Pull Ups

Short on time or simply want a more challenging pull movement.

Hanging Leg Raise
Hanging Leg Raise

This exercise is designed to strengthen your abdominals.

Leverage Double Rotations
Leverage Double Rotations

The double bar version loads the rotation more and on this version I definitely prefer the natural rotation of the feet.

Crunches
Crunches

I’m not going to explain this exercise because everyone has done it before and there are a million places and people (at the gym, on the internet, on DVD’s, your grandmother) that will tell you how to do this exercise.

Abdominal Wheel
Abdominal Wheel

This isn’t an exercise for everyone as it requires great core strength.

Russian Twist with Sledge
Russian Twist with Sledge

Leave it to Martin Rooney to show me a bunch of stuff I have never seen before.

Rainbows
Rainbows

Don’t let the name fool you. This is a very difficult ab exercise.

DB Torso Rotations on a Swiss Ball
DB Torso Rotations on a Swiss Ball

Hips up and posterior chain engaged throughout the movement.

Braced Squats - Version 2
Braced Squats - Version 2

Maintain upright, neutral torso posture throughout the execution of squat.

Side Plank with Kettlebell
Side Plank with Kettlebell

Perform a side plank and hold a kettlebell in your top hand, with your arm extended straight.

Squatting Med Ball Throw
Squatting Med Ball Throw

This is one variation of throwing a medicine ball.

Spread Eagle Sit Ups with Med Ball
Spread Eagle Sit Ups with Med Ball

This one is as old school as you can get.

Windshield Wipers
Windshield Wipers

Torso Strength and Stability Supplemental Means

Keg Zercher Squat
Keg Zercher Squat

Another great strongman exercise using the keg!

Keg Loading (rotational)
Keg Loading (rotational)

Stand next to a higher object (table, barrel, tires, etc).

Short Spud Strap Ab Pulldowns
Short Spud Strap Ab Pulldowns

I tried really hard to like ab pulldowns.

Reverse Cable Side Bends

This movement is performed on your standard lat machine with the use of a single D-handle.

Cable Zercher Squat
Cable Zercher Squat

The Zercher squat has been one of the biggest secrets of powerlifters over the years.

Bent Over Cable Press

I will admit it. This is one movement I discovered just screwing around in the gym.

Blast Strap Side Bends
Blast Strap Side Bends

These are pretty tough.

Zercher Squat with Fat Bar
Zercher Squat with Fat Bar

This is an awesome lift for the lower AND upper body.

Uneven BB Side Bends

This is a variation of the traditional side bend that can really be difficult.

Suitcase Deadlift
Suitcase Deadlift

Place the bar on the floor or on the safety pins of a power rack.

Barbell Rotational Abs- Elbows In

I love this exercise. It’s a great rotational ab exercise that powerlifters and athletes alike should use.

Barbell Abs- Arms Straight

Hold the collar of the barbell with both hands, interlocking your fingers for a good grip.

Leverage Abs - Lying

Lie down on the ground and have someone hand you the bar.

Side Bends w/ Band
Side Bends w/ Band

Hook a band underneath the power rack.

Leg Raises with Mini Band (med ball)
Leg Raises with Mini Band (med ball)

Loop a mini band to a power rack or other stable piece of equipment.

Band Trunk Flexion
Band Trunk Flexion

Band Trunk Flexion

Band Snap Downs
Band Snap Downs

Great for developing power in the upper body and hips.

Abdominal Fall Outs
Abdominal Fall Outs

Begin this exercise in the same position as the suspended push-up.

GHR Ab Crunch
GHR Ab Crunch

This is a great ab exercise. It works really well on a glute ham raise because of the curved pad, but if you can find another piece of equipment to do it on, by all means, get creative!

1100 Pound Abs
1100 Pound Abs

The other day in the gym, the topic of ab training for strength came up. I figured there was nobody better to ask than 1100 pound squatter Matt Wenning.

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