Learn what it takes to build your abdominal stability.

By Mark Young

Core training is probably one of the hottest topics in the fitness industry, but sadly it's also one of the most misunderstood. Contrary to popular opinion, true core training is about stability rather than strength. As physical therapist Gray Cook says, "Strength is the ability to produce force, whereas stability is the act of controlling force."

In my 10 years in this industry, I've met very few people who had a weak rectus abdominus, but their ability to control the force is usually pathetic. In fact, many of them can do hundreds of crunches and side-crunch variations but can't pass a simple pelvic stabilization test.

Test Yourself

Here's a simple test you can do right now. Lie on your back and lift both legs up in the air, making sure your lower back stays on the floor. Fold your arms across your chest and slowly lower your legs until your back comes off the floor. If your feet hit the floor before your back lifts up, you're a certified badass.

If your back comes off the floor first, you have some work to do. Your core may be strong, but you aren't able to control the very muscles you've worked so hard to build.

The easiest way to build your abdominal stability is to do a simple heel slide movement.
1. Lie faceup with your knees bent and place your fingertips on your external obliques. Don't use a mat because you won't be able to tell when your back lifts off the floor.

2. Contract your obliques and tilt your pelvis backward so that your lower back is pressed firmly against the floor. You should feel tension in your obliques. Keep your fingers on your obliques to monitor them.

3. Slide one leg out slowly until it's straight or until your lower back lifts off the floor. Slowly return that leg to the start and repeat with your other leg. Perform this move in socks so your heel can slide along the floor more easily.

As your leg reaches full extension, it's important to move slowly so your lower back doesn't rise off the floor.

When you're transitioning from one leg to the other, it's important that you don't shift your pelvis. The transition of force should be smooth and controlled. If someone had their hand between your lower back and the floor and had their eyes closed, they shouldn't be able to tell when you're switching legs.

One common error when trying to maintain a straight pelvis is pushing your planted foot into the floor, which causes a definite weight shift. To prevent this, make sure the heel of your planted leg rests only lightly on the floor and that your abs are tight the whole time.

You might also notice that it's difficult to breathe during the move. Instead of trying to breathe while you move, take a breath at the top before switching legs. This isn't an excuse, however, to let your abdominals relax or your lower back rise off the floor.

If this exercise is easy for you, I guarantee you're doing it wrong. Most trainees with "strong abs" are humbled by this little exercise.

Start with 2-3 sets of 6-8 repetitions and your control will gradually increase to the point where you don't look like such a wuss on the leg-lowering test. Aside from that, the new stimulus might just bring about some unexpected abdominal development.

Consider that a bonus.

To learn more about Mark Young visit www.markyoungtrainingsystems.com