Are you doing these four things? If so, your destination is size small.

We tend to see outrageous exercises, movements, and even classes that claim they will give you a stronger core or a six-pack in days. I encourage a shift in your mindset to optimize your training to obtain the six-pack look.

This question makes me want to bite someone’s head off. But then I remember it’s one of those questions that also requires me to take a step back and reflect on how I got to where I am today. That’s an extremely valid question and one I haven’t answered in many years.

At some point Dave will make it to his destination, but until then, he’s got a few more questions to answer.

A good off-season program gives your joints a break, helps you put on quality muscle, and gives you a mental break from the rigors of competing so you can just have some fun training. This program provides all of those things.

This four-week core-development program will enhance your stability, optimize your posture, and allow your body to function how it is meant to.

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

Unconventional movements to boost pulling power.

JL Holdsworth instructs his athlete on how to properly perform a plank for better transfer to walking out heavy squats and pulling heavier deadlifts

Is your lockout holding you back from breaking deadlift PRs?

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

I’m a huge fan of stabilization exercises, standing ab exercises, and the like.

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

When I put a post about needing article ideas, I got some real good ideas from a bunch of guys. The one I kept getting the most was, “What would you do differently?” So, here is a list of things I would do differently if I could go back in time. Please keep in mind that this is just my opinion.

The torso musculature was meant to transmit force, not produce it.

Have you been fumbling around with your training, adding things in and out for no apparent reason?

What once was the outline of abdominal muscle trying to peak through had now taken on more of the infamous muffin top shape.

Video demonstration of Sponge Bob Yoke Bar with Chains.

Video demonstration of EFS Rack Ropes – Chin ups, Leg Raises and Ab Fallouts.

Video demonstration of EFS Rack Ropes – Hanging Straight Leg Raises.

Stability Ball Knee In’s

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

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

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

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

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

This is an old favorite from high school.

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

This exercise is designed to strengthen your abdominals.

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

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.

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

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

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

The side pillar is an exercise for the abdominal that is quite different then what we are used to.

Hips up and posterior chain engaged throughout the movement.

This version of the plank will target the obliques.

For this exercise, you can attach a band to the bottom of the power rack.

This version of the side plank is more difficult than the standard version.

This version of the side plank is more difficult than the standard version.

This is great for developing rotational power.

The lifter will perform a typical push-up and while in the bottom position will push to the left and to the right and then back to center and finish at lockout, repeat.

Pulling from one side to the other shifts some slight weight more to one side than the other.

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

Torso Stability and Coordination

I really like this exercise.

This exercise is more difficult than it looks.

This is a great shoulder mobility movement and serves as a great warm up exercise

Place your knees on the stability ball.

Great exercise for core stability

This is a great exercise to strengthen the hip flexors and abdominals.

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

This is one variation of throwing a medicine ball.

This one is as old school as you can get.

Torso Strength and Stability Supplemental Means

I tried really hard to like ab pulldowns.