Effectively training your abs doesn't always require dedicated core exercises. Here are four proven strategies to engage your core during your regular workout routine.

Core Bracing: The Foundation

Proper core bracing is essential for stability during any exercise. To brace correctly:

• Squeeze both glutes and abs to achieve a neutral pelvis position (waistband parallel to floor)
• Pull ribs down using abs to align them parallel with pelvis
• Maintain this position throughout exercises to prevent:
  • Rib flare
  • Anterior/posterior pelvic tilt
  • Excessive lumbar lordosis

Unilateral Training Benefits

Training one side at a time increases core engagement through asymmetrical loading. Key exercises include:

• Single-leg Romanian deadlift
• Bulgarian split squat
• Single-arm overhead press
• Single-arm row

Additional benefits:

• Reduced overall load for better recovery
• Enhanced stability and balance
• Similar muscle activation to bilateral exercises

Training in Odd Positions

Challenge your core by performing exercises in unconventional positions:

• Half-kneeling or double-kneeling
• Split stance
• Floor sitting

Example modifications:

• Seated bench press → Floor press
• Cable chest press → Tall kneeling press
• Single-arm cable row → Split stance row
• Deadlift → Single-leg RDL

Minimize Seated Exercises

Replace seated exercises with standing variations to increase core engagement:

• Seated row → Bent-over row
• Seated leg curl → Romanian deadlift

While these strategies won't replace dedicated core training or guarantee a six-pack, they effectively increase core engagement during your regular workout routine, maximizing time efficiency and overall training effectiveness.

Sources:

1. Appleby BB, et al. J Strength Cond Res. 2019;33(2):318-326.
2. Mausehund L, et al. J Strength Cond Res. 2019;33 Suppl 1:S85-S94.

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