Core Workout and Exercises for Ripped Abs

If you need to add some spice to your abdominal workouts to keep you motivated,  here is a functional core strengthening exercise for working the obliques, quads, hamstrings, lower lumbar, glutes, and even shoulders to some extent.

The  rotation in this exercise taxes core muscles vital for running, martial arts, swimming, and climbing, just to name a few. Performing this exercise may seem a little like performing hard labor shoveling dirt or snow over your shoulder, but depending on how much weight you use, if any, it can be a gentle warm-up or an intense workout. For that reason, we’ll refer to it as the ‘gravedigger’ in this article.

Before starting this exercise, don’t forget the general warm-up. Steady cardio for 5-10 minutes followed by gentle stretching for a few more will prepare the body and help prevent injury.

Here is what you will need: a good-sized dumbbell, luggage with handle, backpack, or even a medicine ball. If you are using a suitcase or backpack, it can be loaded with weights, cans, or water bottles as needed.

How to do it: Stand with your feet slightly wider than shoulder width, you’re your knees directly over toes. Don’t go too wide as it will be harder to maintain good knee alignment over the toes.

With both hands on the dumbbell handle, lower your body with your back straight in a squat to the ground.  The dumbbell should be directly under the chin. Now push your feet into the floor, rotating to one side as you rise to standing position.

Imagine you are throwing the dumbbell over one shoulder as if you were shoveling dirt. Repeat this on the opposite side, using a light to moderate weight until you are comfortable with the movement.

Work into this exercise with care and keep the abs tight to prevent hyperextension of the back.

Incorporating into a Routine: Use a weight which will allow you to perform 2-3 sets of 8-12repetitions (for strength,) and 16-24 (for endurance/building muscle.) Be sure to rest for 60-90 seconds between sets.

This is considered a compound exercise, so do this before any crunches, leg lifts, etc. This is also a great exercise to incorporate into a deadlift/back workout as it involves similar movement patterns.

Making it Harder: For a tougher workout, try:

-using a heavier dumbbell/weight;
-doing the exercise with a light weight while standing on one leg.
-using a rope attachment with a cable weight stack. Changing the grip like this creates a slightly different challenge for the obliques.

Remember, start this exercise after a good warm-up and use light or no weight until it becomes comfortable. Do this core exercise right and the results will be felt throughout the body.

The core is made up of much more than the abdominal wall, there is no doubt about it. But there has been a notion in the fitness community among professionals and enthusiasts that sit-ups and crunches are ineffective and cause injury.

While there is potential for too much spinal flexion or a strained neck if you aren't careful, performing these exercises correctly, with the right muscles, is both difficult and effective. In fact, here is a list of ab exercises which should be learned properly and incorporated into a workout routine on a regular basis.

No other movements provide the same benefit for the abdominal wall, and if you think these aren't 'functional' muscles, try getting out of bed or off the floor without them:

Sit-ups: Do these with the feet anchored if you are recruiting other muscles to get up. The trick is to not roll the torso up, but rather to keep it as straight as possible and come all the way up to 90 degrees. The hands can be on the chest, by your sides or behind the base of the neck, just don't pull on it.

Atomic Sit-ups: Also known as an "N" up because of the letter the body makes in the finishing position. From a prone position on the floor, with legs straight and arms on the chest or over the head, sit up and bring the knees to the chest at the same time. Keep the back straight to avoid flexing the lower spine, and keep the neck in neutral.

Don't jerk up on either of these exercises. The idea is to use the abdominal muscles, everything else should just be kept still.