So then I start to talk about situps being a waste of space, risking your back to train a movement that isn't recreated in normal day to day life... I mean, the only crunch type movement I do everyday is getting out of bed. Even then its a fairly vague similarity...
So then it begins...
Them, "So, em, what should I do?"
Me,"Well, first off, you have train your core like its designed to work."
Them,"Huh?"
Me,"Your core is designed to resist extension (rectus abdominus -the 6 pack muscle), lateral flexion (internal and external obliques) and rotation (the whole core, rectus abdominus, obliques and transverse abdominus), so you should be training to resist those types of movements. Oh, and drop that packet of biscuits, start eating better and drop your body fat so you can actually see what, if any, muscle you have."
Them,"So, what kind of crunches should I be doing?"
I can totally understand where they are coming from, I mean, that used to be my way of training my core. I was always crunching away. Crunches, side crunches, feet elevated situps, weighted situps... the list goes on, because thats the way I was told it was done.
But...
Evidence from Dr Stuart McGill)has shown that repeated spinal flexion, ie situps, crunches etc can have a detrimental effect on your spine, watch this video....
So, if not crunches or situps, then what do you do for that six pack you dream of having? Well, there are 2 parts to your humble quest:
1. Get the muscle, and
2. Show the muscle.
The first part is done with the proper training.
Anti-extension (resisting any extension in your lumbar spine) - Plank, TRX fallouts, ab wheel rollouts.
Anti-Rotation (resisting rotation at your lumbar spine) - Pallof presses (standing and half kneeling)
Anti-Lateral extension (resisting bending to the side at your lumbar spine) - 1 sided farmer carries, 1 arm waiter carries, kettlebell windmills.
Always check proper form with any of these exercises as bad technique will negate any pluses these have! (Im working on my own video clips for all these and more, but it'll take time, in the mean time, check out Nick Tumminello, Mike Robertson and any of the other great coaches out there for demonstrations on youtube!)
So, now you've fixed your core, its strong and you know there is a kick ass set of abs but there is still not even a glimmer of your dreamed of 6 pack...
I heard a great analogy from Leigh Peele (she of Body by Eats, The Fat Loss Troubleshoot and some awesome nutritional info on the Fitcast )
"Imagine your mid section is like a bed, if you have a thick duvet, (fat) covering it, then you can't see any definition. If you strip that duvet away, and replace it with a sheet (thinner fat layer, 8-12%) then definition will show through. If there is no appreciable muscle though, then there can be no 6 pack."
Now that is not exactly word for word, but you get the point. There are 2 factors involved in amazing 6 pack-ery. Muscle mass and low body fat.
Since we've got the muscle part down, lets talk about the fat loss. Generally speaking, guys need to be down around the 10% mark and ladies around 15% before your abs show through, so getting your 6 pack is gonna be a full body transformation.
A clean diet, lower carbs and higher protein is gonna be the answer for most folks. (This is a whole post in itself, so I'm gonna keep this very general. I'll come back with more specific suggestions in another post).
Calories in vs calories out is also hugely important, excess calories, those not burnt through activity, are stored as fat. If you are storing fat, muscle definition, abs or elsewhere, is not happening, so you have to burn more then you consume to ensure a caloric deficit. Caloric deficit, assuming protein:carb:fat ratios are good, and your nutrition is all good (big assumption I know!) means a lower body fat % and you are into a state of abs-a-poppin!
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