Most people have experienced the frustration of putting time into ab workouts without seeing the results they expected. Countless crunches may strengthen the muscles you can see, but they are not always the key to building a stronger, more supportive core.
According to reporting by the Italian lifestyle magazine Grazia, supported by guidance from the World Health Organization (WHO) and findings from sports medicine research, experts are increasingly encouraging people to pay attention to the body's deeper core muscles rather than focusing solely on visible abdominal definition.
A different approach to core training
Instead of repeatedly bending the spine through traditional sit-ups and crunches, more trainers are incorporating exercises that improve stability and posture. One of the best-known examples is the abdominal vacuum.
The exercise combines controlled breathing with an isometric contraction that targets the transverse abdominis, the deepest layer of abdominal muscle. Acting like a natural corset, this muscle helps stabilize the spine, supports internal organs and contributes to overall posture.
Also read: One weekly 75-minute interval walk cuts belly fat as well as three shorter sessions
Sports medicine research has linked stronger deep core muscles with improved spinal stability and a reduced likelihood of lower back discomfort, making this type of training increasingly popular among physiotherapists and rehabilitation specialists.
Not a replacement for strength training
That does not mean crunches have become obsolete. They remain an effective way to strengthen the rectus abdominis, the muscle responsible for the familiar "six-pack" appearance. However, they place less emphasis on the body's deeper stabilizing muscles.
For many people, specialists recommend combining different forms of core training rather than relying on a single exercise. A balanced routine may include deep core activation, planks and other stability exercises alongside traditional abdominal work.
The abdominal vacuum should also be viewed realistically. It cannot reduce belly fat or change where the body stores fat. A slimmer waistline still depends on consistent physical activity, a balanced diet, adequate sleep and other healthy lifestyle habits.
Also read: Experts say this is how often you should replace your underwear
According to the World Health Organization, adults should perform muscle-strengthening activities at least twice a week.
Within a varied strength programme, exercises that develop deep core stability can complement more traditional movements and contribute to improved posture, balance and overall function.
Also read: Screens before bed are delaying your sleep by hours: Here is the Harvard research behind it
This article is made and published by Mie Hermansen, who may have used AI in the preparation.