Want six pack abs?
See no progress?
This is typically due to two reasons: not eating well and lackluster exercise selection.
Abs Are Made in The Kitchen
I’m sure you know this already. For abdominal definition (or any muscular definition), a proper diet is necessary. You can exercise all you want, but if you’re not fueling your body properly, the exercise won’t show. You need to eat well to show those abs – and not the layer of fat above them.
Crunches Don’t Work
Performing lackluster abdominal exercises, such as the ones mentioned above, is another way to stall abdominal development. The function of the abdominals is to absorb and transmit force, and neither is achieved when doing exercises like crunches and leg scissors. To train the abs in the way that they are meant to function, I recommend doing weighted Kettlebell carries.
Kettlebells Build a Strong Core
The University of Wisconsin-La Crosse’s Department of Exercise and Sport Science conducted a training study about Kettlebells. It showed a significant improvement in core strength in participants.
“I think that’s huge because the stronger people are through the core, the less low-back pain they are going to have.
Dr. John Porcari, head of the University’s Department of Exercise and Sport Science
Core Training With Kettlebell Carries
Weighted or loaded carries are exactly what they sound like: carrying a weight, such as a kettlebell, in a variety of fashions. Below are three of my favorite loaded carries. With each of these exercises, be sure to focus on bracing your abs by breathing in and expanding the stomach while flexing and squeezing the abdominal muscles. Use a weight that is challenging to carry for 15-20 yards to start with.
Loaded Carry #1: Single Arm Rack Carry
Grab a kettlebell and hold it at shoulder level. Avoid your torso’s urge to lean sideways by bracing your abs. Keep your abdominal tension as you walk for 15-20 yards. Repeat on the other side.
Loaded Carry #2: Waiter’s Carry
For the waiter’s carry, grab a kettlebell and press it straight up over your head. Keeping your elbow locked out, walk for 15-20 yards as you keep your abs braced. Repeat on the other side.
Loaded Carry #3: Suitcase Carry
To execute the suitcase carry, grasp a kettlebell, hold it at your side, and walk for 15-20 yards. Like the single arm rack carry, avoid leaning to one side to counteract the weight. Use your abs to stabilize your torso.
Loaded carries are a great way to train the abs the way they were meant to be trained, and they require very little equipment. Three of my favorites are listed above, but there are many other variations that you can experiment with. Grab a kettlebell and get to carrying!